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Raw Broccoli
Raw Broccoli has 41.2 calories per serving (1 Small Cup). It provides 2.8g protein, 6.6g carbs, and 0.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Raw Broccoli in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories41.2 kcal
- Carbs6.6 g (26.6 kcal)
- Protein2.8 g (11.3 kcal)
- Fats0.4 g (3.3 kcal)
Nutrition Label
Raw Broccoli
- Serving Size1 Small Cup (100 g)
- Calories41.2 kcal
- Carbs6.6 g
- Fiber2.6 g
- Sugar1.7 g
- Protein2.8 g
- Fat0.4 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium33.0 mg
Nutrition per 100g
- Calories41.2 kcal
- Carbs6.6 g
- Fiber2.6 g
- Sugar1.7 g
- Protein2.8 g
- Fat0.4 g
- Cholesterol0.0 mg
- Sodium33.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Broccoli raw
100 Grams
Instructions
Also Known As
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Raw Broccoli | Broccoli pear juice | Hari phool gobi hara seb juice | Kali Broccoli ani Naspati Ras |
|---|---|---|---|---|
| Calories | 41.2 kcal | 52.9 kcal | 52.9 kcal | 52.9 kcal |
| Carbs | 6.6 g | 10.1 g | 10.1 g | 10.1 g |
| Protein | 2.8 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 0.4 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 2.6 g | 4.8 g | 4.8 g | 4.8 g |
| Sugar | 1.7 g | 6.2 g | 6.2 g | 6.2 g |
| Sodium | 33 mg | 292.8 mg | 292.8 mg | 292.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Broccoli pear juice Hari phool gobi hara seb juice Kali Broccoli ani Naspati Ras Steamed broccoli Kaalan Virundhu Broccoli Makkacholai Salad Sauted Broccoli Ani Maka Salad Sauteed broccoli corn salad Kalappazam kaaykari salad Kalipina Kooragayalu Salad Mixed vegetable salad Broccoli Alu Bhaja Broccoli and carrot soup Broccoli ani Gajar Sup
Health Goals Suitability
Weight Loss
At just 41.2 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 2.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Raw Broccoli stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (82.3-123.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Raw Broccoli contains 41.2 kcal (2.8g protein, 6.6g carbs, 0.4g fat). That's 41.2 kcal per 100g. You can track exact portions in the Hint app.
At just 41.2 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.6g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Raw Broccoli has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Raw Broccoli is light enough for dinner at 41.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Raw Broccoli is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 2.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
