Natural form

A whole broccoli head showing its dense crown of tightly packed florets and thick central stalk.

Shows the reader the complete plant structure — crown, florets, and stalk — so they can identify broccoli in any market.

Produce

Broccoli

Crunchy green florets — roast, steam, or stir-fry

Sweet and grassy, broccoli roasts to crisp-tipped florets, steams to a tender bite, and stir-fries in a flash. Don't waste the stalk — peel and slice it. Keep it cold.

Broccoli is a green workhorse with tight clusters of flower buds on sturdy stalks, sweet and grassy with a faint cabbage edge. It's at its best with a little char — roasted until the florets crisp and brown, or stir-fried hot and fast — though it also steams to a tender, vivid green. Don't waste the stalk: peeled and sliced, it's as good as the florets. Quick, cheap, and nutrient-dense, it earns its place on the weeknight plate.

Measured in: g
Storage: Refrigerate
Shelf life: 7 days

Find it in

Produce

Types & varieties

Calabrese

The common large-headed supermarket broccoli

Broccolini (baby broccoli)

Long, slim stems, sweeter; a broccoli–gai lan cross

Sprouting broccoli (purple/white)

Loose, tender spears; spring crop

Romanesco

Lime-green fractal spirals; nutty, between broccoli and cauliflower

How to choose

Want compact, firm heads with tightly closed, deep-green (or purple-tinged) buds and a firm, moist stalk. Yellowing buds, open flowers, or a limp, dried-out, woody stem mean it's old. The head should feel heavy for its size.

How to store and prep

Keep broccoli unwashed in the crisper, loosely wrapped, and use within a few days for the best flavor — it sweetens least over time. Cut the head into even florets so they cook uniformly. Don't bin the stalk: peel off the tough outer skin and slice the sweet, tender core into coins or batons.

Refrigerate dry; use within days
Cut even florets for even cooking
Peel and cook the stalk too

How to cook it well

Roasting is the move for flavor — high heat caramelizes the buds and tips into crisp, nutty bites. Stir-frying hot and fast keeps it bright and crunchy. If steaming or boiling, stop while it's still vivid green and tender-crisp; overcooked broccoli turns drab, mushy, and sulfurous. A squeeze of lemon and chili at the end lifts everything.

Common uses

Roasted broccoli with garlic and chiliBroccoli stir-fry (beef and broccoli)Broccoli cheddar soupSteamed as a sidePasta with broccoli and anchovyBroccoli saladTempuraGrain bowls

Tips & pitfalls

Roast hot for crisp, nutty florets — it's a different vegetable than the boiled kind
Peel and cook the stalk; it's sweet and crunchy, not scrap
Cut florets even-sized so they cook at the same rate
Don't overcook — stop at bright green and tender-crisp
Finish with lemon, chili flakes, garlic, and parmesan

Nutrition

34kcal

Energy

142 kJ · per 100 g

Where the calories come from

Protein 27%Carbs 65%Fat 8%

Protein

2.8g

6% DV

Carbs

6.6g

2% DV

Fat

0.4g

0% DV

Fiber

2.6g

9% DV

Sugars

1.7g

of which

Sodium

33mg

1% DV

Notable micronutrients

Vitamin C99% DV

Vitamin K85% DV

Folate16% DV

Vitamin B610% DV

Riboflavin (B2)9% DV

Potassium7% DV

Source · USDA FoodData Central · Broccoli, raw

View on FDC →

In the shops

Matched grocery products

Broccoli
510 g · Mercadona
€1.33
Broccoli
BONPREU · kg · Bonpreu
€2.25
Organic Broccoli Verleal
VERLEAL · kg · Bonpreu
€2.49
Broccoli 1 unit
LA COLLITA · Bonpreu
€1.29
Organic Broccoli 1 unit
LA COLLITA · kg · Bonpreu
€2.49
Microwaveable Washed Broccoli Florets
230 g · Mercadona
€1.70

Good to know

Peak season: Fall through spring (cool weather); available year-round
Flavor: Sweet, grassy, faintly cabbagey; nutty when charred
Origin: Italy (likely Calabria); a cultivar of wild cabbage (Brassica oleracea) developed by Italian growers from Roman times
Nutrition: ~34 kcal/100g; very high vitamin C, K; folate, fiber, sulforaphane
How to buy: Tight, dark-green/blue-purple heads; firm stalk; no yellowing or flowering

Substitutes