17 Fit Food calories Vegetables and mushrooms
Broccoli calories and nutrition facts
Per 100 g: 34 kcal — 2.8 g protein, 0.4 g fat and 7 g carbs.
Raw or boiled, broccoli is rich in vitamin K, vitamin C and folate, and at about 35 kcal per 100 g it barely registers until something goes on top. Sautéed in oil it nearly doubles to around 63 kcal, and a cheese sauce adds more again. Don’t throw away the stalk: peeled and sliced, it cooks just as well as the florets.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 26%
- Fat 8%
- Carbs 65%
In everyday portions
- Typical serving · 150 g 51 kcal
- 100 kcal is 295 g this much of it gives 100 kcal
- Energy density Very low 0.34 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 34 | 2.8 | 0.4 | 7 |
| Boiled | 35 | 2.4 | 0.41 | 3.9 |
| Steamed | 38 | 4.1 | 0.7 | 2.5 |
| Sautéed in oil | 63 | 2.6 | 3 | 3.9 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 34 kcal 2%
- Protein 2.8 g 6%
- Fat 0.4 g <1%
- Carbs including fibre 7 g 3%
- Fibre 2.6 g
- Salt 0.08 g 1%
Where the calories come from
- Protein 26%
- Fat 8%
- Carbs 65%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 31 µg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.78 mg 6%
- Vitamin K 102 µg 135%
- Vitamin C 89.2 mg 112%
- Vitamin B1 (thiamin) 0.071 mg 6%
- Vitamin B2 (riboflavin) 0.117 mg 8%
- Vitamin B3 (niacin) 0.639 mg 4%
- Vitamin B5 (pantothenic acid) 0.573 mg 10%
- Vitamin B6 0.175 mg 12%
- Folate (B9) 63 µg 32%
- Vitamin B12 0 µg 0%
- Choline 18.7 mg
Minerals
- Potassium 316 mg 16%
- Calcium 47 mg 6%
- Phosphorus 66 mg 9%
- Magnesium 21 mg 6%
- Iron 0.73 mg 5%
- Zinc 0.41 mg 4%
- Copper 0.049 mg 5%
- Manganese 0.21 mg 10%
- Selenium 2.5 µg 5%
- Iodine 7.6 µg 5%
- Sodium 33 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in vitamin C
- High in folate
- Source of potassium
Boiled
Energy and macros
- Energy 35 kcal 2%
- Protein 2.4 g 5%
- Fat 0.41 g <1%
- Carbs available, without fibre 3.9 g 1%
- Fibre 3.3 g
- Salt 0.1 g 2%
Where the calories come from
- Protein 27%
- Fat 11%
- Carbs 44%
- Other 18%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 77 µg 10%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 12%
- Vitamin K 141 µg 188%
- Vitamin C 64.9 mg 81%
- Vitamin B1 (thiamin) 0.063 mg 6%
- Vitamin B2 (riboflavin) 0.123 mg 9%
- Vitamin B3 (niacin) 0.553 mg 3%
- Vitamin B5 (pantothenic acid) 0.616 mg 10%
- Vitamin B6 0.2 mg 14%
- Folate (B9) 108 µg 54%
- Vitamin B12 0 µg 0%
- Choline 40.1 mg
Minerals
- Potassium 293 mg 15%
- Calcium 40 mg 5%
- Phosphorus 67 mg 10%
- Magnesium 21 mg 6%
- Iron 0.67 mg 5%
- Zinc 0.45 mg 4%
- Copper 0.061 mg 6%
- Manganese 0.194 mg 10%
- Selenium 1.6 µg 3%
- Iodine 7.6 µg 5%
- Sodium 41 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Low salt
- High in vitamin K
- High in vitamin C
- High in folate
Steamed
Energy and macros
- Energy 38 kcal 2%
- Protein 4.1 g 8%
- Fat 0.7 g 1%
- Carbs available, without fibre 2.5 g <1%
- Fibre 2.2 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 44%
- Fat 17%
- Carbs 27%
- Other 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 2.3 mg 19%
- Vitamin K 23.2 µg 31%
- Vitamin C 20.7 mg 26%
- Vitamin B1 (thiamin) 0.059 mg 5%
- Vitamin B2 (riboflavin) 0.11 mg 8%
- Vitamin B3 (niacin) 0.81 mg 5%
- Vitamin B5 (pantothenic acid) 0.77 mg 13%
- Vitamin B6 0.16 mg 11%
- Folate (B9) 81.7 µg 41%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 340 mg 17%
- Calcium 36 mg 4%
- Phosphorus 72 mg 10%
- Magnesium 23 mg 6%
- Iron 0.58 mg 4%
- Zinc 0.53 mg 5%
- Copper 0.04 mg 4%
- Manganese 0.28 mg 14%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 16 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in folate
- High in vitamin K
- Source of vitamin C
- Source of vitamin E
- Source of selenium
- Source of potassium
Sautéed in oil
Energy and macros
- Energy 63 kcal 3%
- Protein 2.6 g 5%
- Fat 3 g 4%
- Carbs available, without fibre 3.9 g 2%
- Fibre 2.4 g
- Salt 0.41 g 7%
Where the calories come from
- Protein 17%
- Fat 43%
- Carbs 25%
- Other 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 19 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.55 mg 5%
- Vitamin K 105 µg 140%
- Vitamin C 78.3 mg 98%
- Vitamin B1 (thiamin) 0.07 mg 6%
- Vitamin B2 (riboflavin) 0.109 mg 8%
- Vitamin B3 (niacin) 0.612 mg 4%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.19 mg 14%
- Folate (B9) 56 µg 28%
- Vitamin B12 0 µg 0%
- Choline 19.1 mg
Minerals
- Potassium 306 mg 15%
- Calcium 47 mg 6%
- Phosphorus 68 mg 10%
- Magnesium 21 mg 6%
- Iron 0.7 mg 5%
- Zinc 0.42 mg 4%
- Copper 0.06 mg 6%
- Manganese no data
- Selenium 1.6 µg 3%
- Iodine no data
- Sodium 162 mg 7%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- High in vitamin K
- High in vitamin C
- Source of folate
- Source of potassium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 72% More protein than 72% of vegetables and mushrooms.
- 82% More vitamin K than 82% of vegetables and mushrooms.
- 94% More vitamin C than 94% of vegetables and mushrooms.
- 75% More folate than 75% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Oyster mushrooms 33 kcal
- Beetroot 43 kcal
- Brussels sprouts 43 kcal
- Spring onions 32 kcal
- Porcini 32 kcal
- Parsley 36 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.