Raw broccoli scores well at 68/100, primarily due to its rich micronutrient profile, particularly its high Vitamin C content, and its status as a minimally processed whole food.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Broccoli Raw contains 34 kcal per 100 g.
Broccoli Raw contains 2.8 g of protein per 100 g.
Broccoli Raw contains 2.6 g of fiber per 100 g.
Broccoli Raw contains 0.4 g of total fat per 100 g (0.1 g saturated).
Broccoli Raw contains 0 g of added sugar per 100 g.
Broccoli Raw provides 33 mg of sodium per 100 g.
Broccoli Raw provides 316 mg of potassium per 100 g.
Broccoli Raw provides 47 mg of calcium per 100 g.
Broccoli Raw scores 68/100 on FoodScore (good).
Broccoli Raw is classified as NOVA 1 (unprocessed or minimally processed).
A 100g serving of raw broccoli provides 99% of the Daily Value for Vitamin C.
This vegetable is a minimally processed whole food, classified as NOVA 1.
It offers 2.6g of fiber per 100g, contributing to daily fiber intake.
With only 34 calories per 100g, it is a nutrient-dense, low-calorie option.
Raw broccoli contains no added sugar and only 33mg of sodium per 100g.
Scores +3 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.6g
9% of Daily Value
Protein
2.82g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
33mg
1% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
Raw broccoli achieves a 'Good' FoodScore of 68 out of 100, largely driven by its excellent nutritional composition and minimal processing. A significant bonus of +6 points comes from its rich micronutrient content, notably providing 99% of the Daily Value for Vitamin C, 16% for Folate, and a good amount of Vitamin K (though not explicitly listed in the provided data, it's a known strong point for broccoli). Its fiber content of 2.6g per 100g also contributes a +2 point bonus, supporting digestive health. Furthermore, as a NOVA class 1 food, meaning it is unprocessed or minimally processed, it receives a substantial +10 point bonus, reflecting its natural state and lack of industrial processing. The food incurs no penalties for added sugar, saturated fat, or sodium, as it contains 0g of added sugar, only 0.11g of saturated fat, and 33mg of sodium per 100g, all well within healthy limits. To achieve an even higher score, broccoli would need to offer higher amounts of a wider range of micronutrients or a more substantial protein content, but its current profile makes it a highly beneficial food.
Health benefits
What the nutrients in broccoli raw actually do for you, grounded in established dietary science.
Supports Immune System Function
Raw broccoli is an exceptional source of Vitamin C, a crucial nutrient for immune health. A 100g serving provides 99% of the Daily Value for Vitamin C, nearly fulfilling the entire daily requirement. Vitamin C acts as an antioxidant, protecting cells from damage, and is essential for the growth, development, and repair of all body tissues. Regular intake of foods rich in Vitamin C, like broccoli, can help maintain a robust immune response. While Vitamin C is vital, a balanced diet with other immune-supporting nutrients is also important for overall health.
Aids in Digestive Health
The dietary fiber in raw broccoli is beneficial for maintaining a healthy digestive system. With 2.6g of fiber per 100g, it contributes to the recommended daily fiber intake, which is important for promoting regular bowel movements and preventing constipation. Fiber adds bulk to stool, making it easier to pass, and can also support a healthy gut microbiome by acting as a prebiotic. Including fiber-rich vegetables like broccoli in your diet is a simple way to support gastrointestinal regularity. However, increasing fiber intake too quickly can sometimes lead to temporary digestive discomfort.
Contributes to Bone Health
Raw broccoli contains several nutrients important for maintaining strong bones, including calcium and magnesium. A 100g serving provides 4% of the Daily Value for calcium and 5% for magnesium. While these percentages are not extremely high, they contribute to the overall daily intake of these minerals, which are fundamental for bone structure and density. Additionally, broccoli is a good source of Vitamin K (though not explicitly listed in the provided data, it's well-known for this), which plays a role in bone metabolism. Relying solely on broccoli for bone health is not sufficient; a diverse diet rich in all bone-supporting nutrients is key.
Supports Healthy Blood Sugar Management
As a low-calorie, fiber-rich vegetable with no added sugar, raw broccoli can be a valuable component of a diet aimed at managing blood sugar levels. Its 2.6g of fiber per 100g helps to slow down the absorption of sugar into the bloodstream, preventing rapid spikes. The absence of added sugar and its minimally processed NOVA 1 classification further contribute to its suitability for individuals focusing on blood sugar control. Incorporating non-starchy vegetables like broccoli into meals can help increase satiety without significantly impacting glucose levels. However, overall dietary patterns and portion sizes remain crucial for effective blood sugar management.
Raw broccoli scores well at 68/100, primarily due to its rich micronutrient profile, particularly its high Vitamin C content, and its status as a minimally processed whole food.
How to eat it
Raw broccoli is a versatile vegetable commonly enjoyed in American diets, often served as a side dish, in salads, or as a snack. Its mild, slightly bitter flavor and crisp texture make it a popular choice. It pairs well with a variety of dressings, dips, and other vegetables. A typical serving size is around 100g, which is roughly one cup of chopped florets, providing a significant nutritional boost without many calories.
For optimal nutrient retention, consider eating broccoli raw or lightly steamed; overcooking can reduce its Vitamin C content.
Add raw broccoli florets to salads, stir-fries, or grain bowls for added crunch and nutritional value.
Pair raw broccoli with a healthy dip like hummus or Greek yogurt for a satisfying and nutrient-dense snack.
Store raw broccoli in the refrigerator in a loosely sealed bag to maintain freshness and prevent wilting.
Things to keep in mind
For most healthy adults, raw broccoli is safe to consume in normal serving sizes and has no widely documented significant cautions. Some individuals may experience gastrointestinal discomfort such as gas or bloating due to its fiber content, especially if they are not accustomed to a high-fiber diet. People taking blood-thinning medications like warfarin should be aware that broccoli contains Vitamin K (a nutrient not explicitly listed in the provided data but known to be present in broccoli), which can interfere with these medications. However, moderate and consistent intake is generally considered safe; significant changes in consumption should be discussed with a healthcare provider.
Yes, raw broccoli is very healthy. It scores 68/100 on FoodScore, indicating a 'Good' nutritional profile. It is particularly rich in Vitamin C, providing 99% of the Daily Value per 100g, and is a good source of fiber. Its low calorie count and high nutrient density make it an excellent addition to most diets.
Is raw broccoli good for weight loss?
Raw broccoli can be beneficial for weight loss due to its low calorie density (34 calories per 100g) and high fiber content (2.6g per 100g). Fiber helps promote satiety, making you feel full longer and potentially reducing overall calorie intake. Its nutrient richness also ensures you're getting essential vitamins and minerals without excess calories.
Is raw broccoli processed?
No, raw broccoli is an unprocessed or minimally processed food, classified as NOVA 1. This means it is in its natural state or has undergone minimal alterations like washing or trimming, retaining its inherent nutritional value without added sugars, unhealthy fats, or artificial ingredients.
How should I store raw broccoli?
To keep raw broccoli fresh, store it in the refrigerator. It's best to place it in a loosely sealed plastic bag or wrap it in a damp paper towel before putting it in the crisper drawer. This method helps maintain its moisture and crispness for up to a week.
What are some good alternatives to raw broccoli?
If you're looking for alternatives with similar nutritional benefits, consider other cruciferous vegetables like cauliflower, Brussels sprouts, or kale. These options also offer good amounts of fiber, Vitamin C, and other essential micronutrients, making them excellent substitutes in salads or as raw snacks.
Does raw broccoli have a lot of sugar or sodium?
No, raw broccoli is very low in both sugar and sodium. A 100g serving contains 0g of added sugar and only 33mg of sodium. This makes it an excellent choice for individuals monitoring their intake of these nutrients, supporting a heart-healthy and balanced diet.
Can eating raw broccoli cause gas?
For some individuals, eating raw broccoli can cause gas or bloating. This is primarily due to its fiber content and certain complex carbohydrates that can be difficult for some people to digest. Cooking broccoli can sometimes make it easier to digest, but starting with small portions and gradually increasing intake can help your digestive system adjust.