Broccoli, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 2.8 g · 11 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 6.6 g · 27 kcal/100g
Fiber 2.6 g
Water 89 g
Total energy 34 kcal

Energy is predominantly from carbs (65%); EFSA recommends 45–60% for a balanced diet

Fat quality 60 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.05g

Saturated fat is 3.0% of energy, within the WHO limit of 10%.

Protein quality 78 / 100 How is this scored?
Histidine 100%
Isoleucine 93%
Leucine 78%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (78% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 42 / 100 How is this scored?

Vitamins

Vitamin A 31 µg
Vitamin C 89.2 mg
Vitamin D 0.0 µg
Vitamin E 0.8 mg
Vitamin K 102 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.18 mg
Folate (B9) 63 µg
Vitamin B12 0.00 µg

Minerals

Calcium 47 mg
Iron 0.7 mg
Magnesium 21 mg
Phosphorus 66 mg
Potassium 316 mg
Sodium 33 mg
Zinc 0.4 mg
Copper 0.05 mg
Manganese 0.21 mg
Selenium 2.5 µg

Notable source of Vitamin K (136% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.