Broccoli, raw

1 spear, (about 5" long) (31 g): 11 kcal, 0.9 g protein, 2.1 g carbohydrate and 0.1 g fat.

Log 1 spear, (about 5" long) (31 g) to today

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Nutrition Facts

Serving size1 spear, (about 5" long) (31 g)

Amount per serving

Calories10

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 2g	1%
Dietary Fiber <1g	3%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein <1g	2%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 0.2mg	0%
Potassium 100mg	2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 spear, (about 5" long) (31 g) gives you

High in Vitamin C (31% DV), Vitamin K (26% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

27% protein · 65% carbohydrate · 8% fat

Protein: 1 g 27%
Carbs: 2 g 65%
Fat: 0 g 8%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 92% of foods
Protein: more than 29% of foods
Total fat: less than 81% of foods
Carbohydrate: more than 48% of foods
Dietary fiber: more than 77% of foods
Total sugars: less than 48% of foods
Sodium: less than 74% of foods

All nutrients (58)

Amounts for 1 spear, (about 5" long) (31 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	10.5 kcal	34 kcal
Protein	0.874 g	2.82 g	2%
Carbohydrate	2.06 g	6.64 g	1%
Dietary fiber	0.806 g	2.6 g	3%
Total sugars	0.527 g	1.7 g
Starch	0 g	0 g
Water	27.7 g	89.3 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.115 g	0.37 g	0%
Saturated fat	0.035 g	0.114 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.01 g	0.031 g
Polyunsaturated fat	0.035 g	0.112 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	14.6 mg	47 mg	1%
Iron	0.226 mg	0.73 mg	1%
Magnesium	6.51 mg	21 mg	2%
Phosphorus	20.5 mg	66 mg	2%
Potassium	98 mg	316 mg	2%
Sodium	10.2 mg	33 mg	0%
Zinc	0.127 mg	0.41 mg	1%
Copper	0.015 mg	0.049 mg	2%
Manganese	0.065 mg	0.21 mg	3%
Selenium	0.775 mcg	2.5 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	9.61 mcg	31 mcg	1%
Vitamin C	27.7 mg	89.2 mg	31%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.242 mg	0.78 mg	2%
Vitamin K	31.5 mcg	102 mcg	26%
Thiamin (B1)	0.022 mg	0.071 mg	2%
Riboflavin (B2)	0.036 mg	0.117 mg	3%
Niacin (B3)	0.198 mg	0.639 mg	1%
Pantothenic acid (B5)	0.178 mg	0.573 mg	4%
Vitamin B6	0.054 mg	0.175 mg	3%
Folate	19.5 mcg	63 mcg	5%
Vitamin B12	0 mcg	0 mcg	0%
Choline	5.8 mg	18.7 mg	1%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.01 g	0.033 g
Threonine	0.027 g	0.088 g
Isoleucine	0.024 g	0.079 g
Leucine	0.04 g	0.129 g
Lysine	0.042 g	0.135 g
Methionine	0.012 g	0.038 g
Cystine	0.009 g	0.028 g
Phenylalanine	0.036 g	0.117 g
Tyrosine	0.015 g	0.05 g
Valine	0.039 g	0.125 g
Arginine	0.059 g	0.191 g
Histidine	0.018 g	0.059 g
Alanine	0.032 g	0.104 g
Aspartic acid	0.101 g	0.325 g
Glutamic acid	0.168 g	0.542 g
Glycine	0.028 g	0.089 g
Proline	0.034 g	0.11 g
Serine	0.038 g	0.121 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

In BasalFit recipes

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Sources

USDA FoodData Central record 170379(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.