Brocoli, cuit à la vapeur
Per 100 g, Brocoli, cuit à la vapeur provides 38 calories, 2.5 g carbohydrate, 4.1 g protein and 2.2 g fibre.
= 38 kcal
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38kcal 2% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
84%Nutrient scoreNutrient ScoreThe share of this food's 25 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.25 available of 33 total nutrients with a Daily Value25of33
Protein4.1g50% kcal
Carbs2.5g31% kcal
Fat0.7g19% kcal
Fiber 2.2g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day4.13g4.13g8%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day0.70g0.70g1%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day2.53g2.53g1%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day2.20g2.20g7%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day1.50g1.50g2%
Fats and Fatty Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day20.7mg20.7mg26%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.06mg0.06mg5%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.11mg0.11mg8%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day0.81mg0.81mg5%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.77mg0.77mg13%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.16mg0.16mg11%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day47.3µg47.3µg6%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day2.28mg2.28mg19%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day23.2µg23.2µg31%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day36.0mg36.0mg5%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day0.58mg0.58mg4%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day23.0mg23.0mg6%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day72.0mg72.0mg10%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day340mg340mg17%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day16.0mg16.0mg1%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day0.53mg0.53mg5%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.04mg0.04mg4%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day0.28mg0.28mg14%
- Iodine IodineTrace mineral essential for thyroid hormone synthesis. Dairy, seafood, and iodised salt are the main sources.UK adult RI: 150 µg/day0µg0µg0%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day0µg0µg0%
Other
- Chlorine, Cl0mg0mg0%
Brocoli, cuit à la vapeur: key facts
Good source of
- How many calories are in Brocoli, cuit à la vapeur?
- Brocoli, cuit à la vapeur has 38 calories per 100 g.
- How much protein is in Brocoli, cuit à la vapeur?
- Brocoli, cuit à la vapeur provides 4.1 g of protein per 100 g.
- How many carbs are in Brocoli, cuit à la vapeur?
- Brocoli, cuit à la vapeur contains 2.5 g of carbohydrate per 100 g, including 2.2 g of fibre.
- How much fat is in Brocoli, cuit à la vapeur?
- Brocoli, cuit à la vapeur has 0.7 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).