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

Broccoli salad with almonds, cranberries and onions

Chill this crunchy broccoli salad with cranberries and almonds.

07 Jan 2026

Broccoli with garlic and chilli

A vibrant broccoli side dish with garlic and spicy chili.

02 Jan 2026

Crispy vegie muffin-pan fritters

Delicious muffin-pan fritters packed with veggies and baked until crispy.

09 Jan 2026

Chilli eggs with garlic broccoli

A vibrant dish of scrambled eggs and garlic broccoli.

26 Jan 2026

Spiced cauliflower and broccoli soup with cheddar cheese

A comforting spiced cauliflower and broccoli soup with cheddar cheese.

25 Nov 2025

Broccoli and cheddar tots

Healthy broccoli and cheddar tots baked to crispy perfection.

28 Dec 2025

Mushroom and broccolini crustless quiche

A delicious Mushroom and Broccolini crustless quiche recipe.

09 Dec 2025

Garlic-infused sauteed broccoli with red pepper and black pepper

Flavorful garlic-infused sautéed broccoli with a hint of spice.

20 Nov 2025

Roasted broccoli with parmesan and lemon

Simple roasted broccoli with Parmesan and lemon for a tasty side.

15 Jan 2026

Broccoli and mint pesto

A fresh broccoli and mint pesto, great for pasta and spreads.

12 Feb 2026

Garlic broccoli with lemon zest

A vibrant garlic broccoli side dish with lemon zest and crispy bread crumbs.

12 Nov 2025

Low-carb ginger garlic veggie stir-fry with sesame oil

Quick and healthy low-carb veggie stir-fry with ginger and garlic.

16 Nov 2025

Artichoke, spinach and broccoli frittata with goat cheese

A delicious and nutritious frittata with artichokes, spinach, and goat cheese.

13 Dec 2025

Broccoli, feta and dill omelet with rye toast

Enjoy a nutritious broccoli and feta omelet with rye toast.

08 Jan 2026

Vegan broccoli casserole with cashews, yeast and flaxseed

A creamy vegan broccoli casserole with cashew sauce.

23 Dec 2025

Scrambled eggs and broccoli

Quick and nutritious scrambled eggs with broccoli.

10 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 spaghetti soup

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

19 Nov 2025

Raw broccoli salad

A refreshing raw broccoli salad with avocado and almonds.

18 Feb 2026

Summer greens and basil frittata

A nutritious Summer Greens and Basil Frittata with feta cheese.

09 Dec 2025

Roasted broccoli salad with brown rice and quinoa

A nutritious roasted broccoli salad with quinoa and feta cheese.

13 Feb 2026

Broccolini, sour cream and chive bake

A creamy broccolini bake with sour cream and cheese.

05 Feb 2026

Ham and cheese chicken roll-ups

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

28 Jan 2026

Beef and vegetable bolognaise

Hearty Beef and Vegetable Bolognaise served over pasta.

01 Jan 2026

Mini broccoli, tomato and feta frittatas

Quick, nutritious mini broccoli, tomato, and feta frittatas.

23 Dec 2025

Paprika chicken stir-fry

A quick and healthy paprika chicken stir-fry with vegetables.

05 Jan 2026

Easy broccoli bolognese

A quick and hearty broccoli bolognese dish for busy nights.

27 Jan 2026

Broccolini and chilli spaghetti with pangrattato

A vibrant spaghetti dish with broccolini, chillies, and crispy pangrattato.

01 Dec 2025

Chicken broccoli alfredo

Creamy Chicken Broccoli Alfredo with tender chicken and pasta.

31 Dec 2025

Thai chicken and pumpkin soup

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

02 Apr 2026

Sautéed chickpeas with broccoli and parmesan

Nutty chickpeas and broccoli sautéed with parmesan.

30 Jan 2026

Chicken stir-fry with cashews, chilli and broccoli

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

29 Dec 2025

Super-greens frittata

A healthy Super-greens Frittata loaded with veggies and herbs.

28 Nov 2025

Japanese salmon stir-fry

Quick and flavorful Japanese salmon stir-fry with vegetables.

13 Nov 2025

Broccolini with balsamic vinegar and almonds

Quick broccolini tossed with balsamic vinegar and toasted almonds.

26 Dec 2025

Honey-lemon chicken stir fry with rice

Quick honey-lemon chicken stir fry served with rice.

23 Jan 2026

Broccoli, beans and almonds with lemon ricotta

A vibrant dish of broccoli, green beans, and almonds with lemon ricotta.

26 Dec 2025

Chargrilled beef with polenta and olive salsa

Enjoy chargrilled beef served with creamy polenta and olive salsa.

21 Nov 2025

Vegan broccoli mushroom casserole

A hearty vegan broccoli mushroom casserole with creamy sauce.

22 Nov 2025

Spicy sour cream vegetables

A creamy, spicy vegetable dish with broccoli, potatoes, and carrots.

28 Mar 2026