Nutrients in Broccoli (cooked)
In one serving: ½ cup (80 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin K | 110 mcg NIH | 122% | 92% |
| Vitamin C | 51 mg NIH | 68% | 57% |
| Vitamin B9 (folate / folic acid) | 52 mcg DFE NIH | 13% | 13% |
| Vitamin B5 (pantothenic acid) | 0.5 mg NIH | 10% | 10% |
| Vitamin A | 60 mcg RAE NIH | 8.6% | 6.7% |
| Vitamin E | 1.1 mg α-tocopherol NIH | 7.3% | 7.3% |
| Choline | 31 mg NIH | 7.3% | 5.6% |
| Magnesium | 12 mg NIH | 3.9% | 3% |
| Calcium | 31 mg | 3.1% | 3.1% |
| Iron | 0.5 mg NIH | 2.8% | 6.3% |
| Vitamin B7 (biotin) | 0.4 mcg NIH | 1.3% | 1.3% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Baked salmon with potato and broccoli
- Tofu with broccoli, mushrooms and brown rice
- Baked white fish with broccoli and brown rice
- Chicken stir-fry with broccoli, red pepper and brown rice
- Beef with broccoli and whole-wheat noodles
- Salmon with sweet potato and broccoli
- Grilled chicken with baked potato and broccoli
- Macaroni and cheese with broccoli and green peas
- Teriyaki-style chicken with brown rice and broccoli
- Tofu and vegetable stir-fry with brown rice
- Beef and broccoli with brown rice
- Baked potato with beans, cheese and broccoli
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)