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Broccoli: Fiber Breakdown, Calories, and Daily Value

A top green-vegetable pick: a dense fiber matrix plus the well-studied compound sulforaphane for whole-body cell support.

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🌿 1 serving florets (~100 g / 3.5 oz)

Vegetables

🌿 Dietary Fiber

1 serving florets (~100 g / 3.5 oz) 2.6 g

Soluble

1.0 g (38%)

Insoluble

1.6 g (62%)

Per 100g: 2.6 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving florets (~100 g / 3.5 oz) 34.0 kcal

Per 100g: 34.0 kcal

High volume and fiber at low calories: a great side for appetite control.

⚡ Glycemic Index (GI)

1 serving florets (~100 g / 3.5 oz) 15 (Very low)

Per 100g: 15

Soluble fiber forms a gentle gel that can slow carbohydrate absorption and help smooth out after-meal blood sugar spikes.

💡 Which broccoli types should you choose?

All parts of broccoli contain about 2.6 g of fiber per 100 g, but the fiber mix and digestibility differ

🥦 Fresh florets: Rich in soluble pectin and sulforaphane. A portion up to 75 g is often considered gentle for sensitive digestion (low-FODMAP-friendly).

🥢 Stems (core pieces): More dense fiber for regularity; if prone to bloating, keep portions smaller because stems can contain more fermentable carbs.

❄️ Flash-frozen broccoli: Keeps about 95% of the fiber, vitamins, and antioxidants available year-round.

✨ Stems offer denser fiber for regularity, while florets provide gentler pectin. If you have a delicate digestion, florets are usually the easier choice.

⚡ Quick Fiber Calculator (Broccoli)

One click, no registration

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🟢 You ate 2.6 g of fiber — that is 9% of your daily norm (30 g)!

How Fiber and Nutrients in Broccoli Support Daily Wellness

Volumizing fullness without extra calories

Broccoli is about 90% water, with fiber adding bulk. It fills your stomach with clean plant volume, helping send fullness signals sooner, while gel-forming fibers slow digestion and can keep hunger away for 3-4 hours.

Satiety Score

★ ★ ★ ★ ☆ 4.8 / 5.0

Among the most filling vegetables

Caloric Density 34 kcal (34%)

Low calorie for a high-volume side

Gentle regularity and digestive-lining support

Insoluble fiber in broccoli gently supports regular bowel movements, while pectin from the florets may help protect the digestive lining. If your stomach is sensitive, steaming makes the fibers easier to tolerate.

Stomach «Softness» Scale

Irritating 6 / 10 (Softer after cooking) Ideal

GI Stimulation Score ⚡ Natural digestive rhythm Gently supports regular, comfortable digestion

Cellular support and food for helpful gut bacteria

🩸 Gentle blood sugar support
Fiber slows simple-carb absorption, helping energy arrive more steadily instead of spiking.

🛡️ Food for your microbiome
Soluble carbohydrates and pectin in broccoli can serve as prebiotic fuel for helpful bacteria such as bifidobacteria and lactobacilli.

🌿 Cellular support from sulforaphane
Sulforaphane supports your body's own antioxidant defense systems and may help calm low-grade irritation in the gut lining.

Prebiotic value

Sulforaphane 15 mg Fiber 2.6 g

Feeds friendly bacteria

Glycemic buffer 🛡️ Top-tier support No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Broccoli

🥗 Raw form

Fresh raw broccoli

Full sulforaphane-forming enzyme activity: Can help your body make the most of sulforaphane when chewed thoroughly.
Dense fiber structure: Needs careful chewing; raw broccoli may be hard to tolerate if your stomach is already irritated.
Vitamin C and antioxidants stay intact: Delivers vitamin C, lutein, and beta-carotene in their most intact form.

🔥 Thermal processing

Steaming (3-5 min)

Fiber softens nicely: Fibers become tender, are less likely to overload digestion, and release vitamins and minerals more easily.
Sulforaphane and vitamin retention: A short steam to tender-crisp can preserve about 80-85% of vitamin C and helpful plant compounds.
Bright green pigment: Gives dishes a vibrant green color and can mellow natural bitterness.

Culinary Constructor & Alternatives

Best Food Combinations with Broccoli

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Tender-crisp broccoli florets with garlic and bell pepper

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Broccoli Ingredient

+2.6 g

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Bell Pepper Ingredient

+3.0 g

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Pumpkin Seeds Ingredient

+2.0 g

🟢 Total in plate: 7.6 g of fiber (25% of norm)

💡 Quick prep: Blanch or steam broccoli for 3-4 minutes (don't overcook, to preserve sulforaphane), then toss with bell pepper and pumpkin seeds.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥕 Carrot 2.8 g / 100g 🥦 Cauliflower 2.0 g / 100g