Broccoli

What is broccoli? Broccoli is a green vegetable that belongs to the Brassica family, which also includes cabbage and kale. Known for its distinctive tree-like shape, broccoli is rich in nutrients and is commonly used in various culinary applications, from stir-fries to salads.

In terms of culinary uses, broccoli can be enjoyed both raw and cooked. It is often steamed, boiled, roasted, or stir-fried, making it a versatile ingredient in a variety of dishes. Common cooking methods help retain its vibrant color and distinct flavor, while enhancing its texture.

Broccoli nutrition is noteworthy, as it is low in calories and high in dietary fiber, vitamins C and K, and various antioxidants. These nutritional properties make broccoli a popular choice for health-conscious consumers, contributing to a balanced diet.

When figuring out how to cook broccoli, it is essential to avoid overcooking, as this can cause a loss of nutrients and result in a mushy texture. For optimal storage, fresh broccoli should be kept in the refrigerator in a perforated plastic bag and used within a week to maintain its freshness. There are also several types of broccoli, including Calabrese and broccolini, each offering unique flavors and textures for different culinary uses.

Broccoli nutrition per 100g

Energy
Calories 40kcal 2%
Protein
Protein 2.57g 2%
Carbohydrates
Carbohydrates 6g 2%
Fiber 2.40g 6%
Sugar 1.40g 1%
Fat
Fat 0.34g 0%
Saturated 0.04g 0%
Cholesterol 0.00mg -
Vitamins
Vitamin A 8ug 1%
Choline 18mg 3%
Vitamin B1 0.08mg 6%
Vitamin B2 0.11mg 9%
Vitamin B3 0.64mg 4%
Vitamin B6 0.19mg 11%
Vitamin B9 66ug 16%
Vitamin B12 0.00ug 0%
Vitamin C 90mg 101%
Vitamin E 0.15mg 1%
Vitamin K 100ug 85%
Minerals
Calcium, Ca 45mg 4%
Copper, Cu 0.06mg 7%
Iron, Fe 0.69mg 6%
Magnesium, Mg 20mg 5%
Phosphorus, P 70mg 5%
Potassium, K 300mg 9%
Selenium, Se 1.60ug 3%
Sodium, Na 36mg 2%
Zinc, Zn 0.42mg 4%
Water
Water 90g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Broccoli recipes

Chicken and vegetable stir-fry

Quick and healthy chicken and vegetable stir-fry.

17 Jan 2026

Tomato-broccoli medley with black pepper

A nutritious tomato-broccoli medley seasoned with black pepper.

03 Feb 2026

Garlic broccoli and tofu stir-fry

A quick and healthy garlic broccoli and tofu stir-fry.

30 Nov 2025

Broccolli hash with fried egg

Nourishing broccoli hash topped with a fried egg, perfect for any meal.

05 Jan 2026

Chicken and vegetable stir-fry

Quick and healthy chicken and vegetable stir-fry.

22 Dec 2025

Pan-fried broccoli with red pepper and salt

Quick and flavorful pan-fried broccoli with red pepper.

28 Jan 2026

Broccoli trees

Delicious Broccoli Trees with cream cheese and almonds.

14 Feb 2026

Chicken stir-fry with cashews, chilli and broccoli

Quick and tasty chicken stir-fry with cashews and broccoli.

29 Dec 2025

Dijon chicken and broccoli skillet

Quick Dijon chicken and broccoli skillet ready in under 30 mins.

17 Nov 2025

Pasta-shell risotto with broccoli rabe

Creamy pasta-shell risotto with garlic, onion, and broccoli rabe.

10 Feb 2026

Cauliflower broccoli gratin

A creamy cauliflower broccoli gratin baked to perfection.

16 Feb 2026

Ham and cheese chicken roll-ups

Crispy ham and cheese chicken roll-ups, perfect for any dinner.

28 Jan 2026

Chilli and garlic broccolini

Spicy and aromatic chilli and garlic broccolini side dish.

18 Jan 2026

Teriyaki chickpeas

Savoury teriyaki chickpeas cooked with fresh vegetables.

21 Dec 2025

Broccoli almondine with coconut oil and lemon juice

A healthy side dish of sautéed broccoli with almonds and lemon.

14 Nov 2025

Broccoli and cheddar tots

Healthy broccoli and cheddar tots baked to crispy perfection.

28 Dec 2025

Vegan veggie soup

A hearty Vegan Veggie Soup packed with nutrients and flavor.

01 Feb 2026

Ginger basil chicken fried rice

A flavorful and quick ginger basil chicken fried rice.

20 Dec 2025

Broccoli soup with olive oil and black pepper

Quick and creamy broccoli soup with olive oil and black pepper.

08 Dec 2025

Broccoli pesto whole-wheat pasta

A nutritious dish of whole-wheat pasta with broccoli and basil pesto.

19 Jan 2026

Broccoli spaghetti soup

A hearty broccoli spaghetti soup that's quick and nourishing.

19 Nov 2025

Mushroom and broccolini crustless quiche

A delicious Mushroom and Broccolini crustless quiche recipe.

09 Dec 2025

Thai chicken and pumpkin soup

Comforting Thai Chicken and Pumpkin Soup with coconut milk and spices.

02 Apr 2026

Broccoli almondine with lemon

A quick and zesty broccoli dish with toasted almonds.

10 Feb 2026

Sesame orange broccoli

Quick and vibrant sesame orange broccoli, ideal as a side or light meal.

10 Feb 2026

Broccoli salad with edamame

A crunchy and protein-rich broccoli salad with a creamy peanut dressing.

16 Nov 2025

Fried broccoli with red pepper

Quick and flavorful fried broccoli with red pepper flakes.

30 Jan 2026

Garlic-infused sauteed broccolini

Quick garlic-infused sautéed broccolini makes a vibrant side dish.

09 Dec 2025

Vegetable egg bake with cheddar cheese

A tasty vegetable egg bake with cheddar cheese, perfect for any meal.

03 Jan 2026

Broccolini with balsamic vinegar and almonds

Quick broccolini tossed with balsamic vinegar and toasted almonds.

26 Dec 2025

Grilled chicken thighs, whipped red potato mash and broccoli

A satisfying meal of grilled chicken, whipped potatoes, and broccoli.

16 Dec 2025

Spiced cauliflower and broccoli soup with cheddar cheese

A comforting spiced cauliflower and broccoli soup with cheddar cheese.

25 Nov 2025

Vegetable and fish curry

A quick and flavorful vegetable and fish curry with coconut milk.

01 Feb 2026

Smoked salmon and broccoli soup

Delicious smoked salmon and broccoli blended soup, creamy and nutritious.

12 Jan 2026

Broccolini and lemon risotto

A creamy broccolini and lemon risotto that's perfect for any occasion.

03 Jan 2026

Cauliflower and broccoli gratin

Creamy Cauliflower and Broccoli Gratin with Parmesan topping.

09 Feb 2026

Quinoa chicken schnitzel with pumpkin

Nutritious quinoa chicken schnitzel served with honey pumpkin and broccoli.

07 Jan 2026

Chicken broccoli alfredo

Creamy Chicken Broccoli Alfredo with tender chicken and pasta.

31 Dec 2025

Garlic parmesan roasted broccoli

Elevate broccoli with garlic and parmesan in this quick roast.

08 Jan 2026

Keto ham swiss and broccoli casserole

A creamy, low-carb ham and broccoli casserole perfect for dinner.

05 Dec 2025