144 %
Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.
How many calories are in boiled broccoli?
22.4kcal
in an 80 g portion
28 kcal per 100 g.
Source: UK CoFID 2021, record 13-503. Checked 5 October 2026.
0.4 gFat
2.6 gProtein
2.2 gFibre
144 %Daily vitamin K
What’s in an 80 g portion
More than half of a portion is water. The rest is 2.6 g protein and 2.2 g carbohydrate.
- 0.4 gFat
- 2.6 gProtein
- 2.2 gCarbohydrate
- 2.2 gFibre
- 72.6 gWater
Below average for vegetables
Broccoli is 28 kcal per 100 g. The 240 vegetables in this database average 59.9.
Broccoli28
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.3 g
Salt, per portion0.01 g
Vitamins and minerals in broccoli
Two of the 24 recorded reach the “high in” level. Vitamin K leads.
None recorded
- Vitamin D
- Vitamin B12
Show all 24 with amounts
Vitamin K0.108 mg, 144 %
Vitamin C35.2 mg, 44 %
Folate0.0272 mg, 14 %
Vitamin E1.3 mg, 11 %
Vitamin A0.08 mg, 10 %
Potassium170 mg, 8.5 %
Manganese0.16 mg, 8 %
Niacin (vitamin B3)1.1 mg, 7 %
Phosphorus47.2 mg, 6.7 %
Vitamin B60.09 mg, 6.3 %
Biotin0.0028 mg, 5.6 %
Chloride40 mg, 5 %
Copper0.04 mg, 4 %
Pantothenic acid (vitamin B5)0.22 mg, 3.7 %
Calcium28 mg, 3.5 %
Riboflavin (vitamin B2)0.05 mg, 3.4 %
Iron0.48 mg, 3.4 %
Zinc0.32 mg, 3.2 %
Magnesium11.2 mg, 3 %
Thiamin (vitamin B1)0.03 mg, 2.9 %
Selenium0.0008 mg, 1.5 %
Iodine0.0016 mg, 1.1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What broccoli doesn’t give you. And where to find it.
No recorded vitamin D, and only 1.8 % of the selenium reference intake and 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin broccoli
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in broccoli, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
4%in broccoli, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Broccoli against other vegetables
Per 100 g, spinach (mature, raw) has the most vitamin K in this comparison, followed by brussels sprouts (raw) and broccoli.
0.394mg
0.153mg
0.135mg
0.129mg
0.088mg
0.039mg
Spinach, mature, raw+0.259 mg
Brussels sprouts, raw+0.018 mg
Broccoli, green, boiled in unsalted waterthis page
Lettuce, average, raw−0.006 mg
Mustard and cress, raw−0.047 mg
Peas, raw−0.096 mg
All values per 100 g, from the same dataset. Differences are against broccoli.
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Questions about broccoli
The questions people ask about broccoli, answered from the dataset.
How many calories are in a portion of broccoli?
A typical portion (80 g, one of your five a day) gives 22 kcal. Per 100 g the figure is 28 kcal.
Is broccoli high in vitamin K?
Yes. Broccoli, green, boiled in unsalted water has 0.135 mg vitamin K per 100 g, 180 % of the NRV, above the 30 % threshold for a “high in” claim.
Does boiling change the thiamin in broccoli?
Yes. Per 100 g, thiamin goes from 0.15 mg raw to 0.04 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does broccoli have most of?
By share of the daily reference intake: vitamin K (0.135 mg, 180 %), vitamin C (44 mg, 55 %) and folate (0.034 mg, 17 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-503, Broccoli, green, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: boiled in salted water: 150 mg sodium, 28 kcal. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Broccoli). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin K.
More vegetables
- Mushrooms, Jew's ear, tough, dried, soaked, raw76 kcal
- Peas, frozen, raw68 kcal
- Seaweed, kombu, dried, raw43 kcal
- Tannia, raw107 kcal
- Artichoke, Jerusalem, boiled41 kcal
- Carrots, old, raw34 kcal
- All 240 vegetables
Most vitamin K
- Spring greens, boiled0.893 mg
- Spinach, frozen, boiled0.84 mg
- Curly kale, raw0.623 mg
- Spinach, mature, boiled0.575 mg
- Parsley, fresh0.548 mg
- Spinach, mature, raw0.394 mg
- Vitamin K guide