Calories in Broccoli
Broccoli contains 34 kcal per 100g raw and 35 kcal per 100g cooked — one of the most calorie-dilute foods available. High in fiber (2.6g/100g) and vitamin C (89mg/100g).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup raw broccoli (~91g) | 31 | 6 | 2.6 | 0.3 | 2.4 |
| 1 cup cooked broccoli (~156g) | 55 | 11 | 3.7 | 0.6 | 5.1 |
| 100g raw broccoli | 34 | 7 | 2.8 | 0.4 | 2.6 |
| 100g steamed broccoli | 35 | 7 | 2.4 | 0.4 | 3.3 |
| 1 large spear (~150g) | 51 | 10 | 4.2 | 0.6 | 3.9 |
About these numbers
Broccoli is among the most nutritionally dense vegetables — 89mg of vitamin C per 100g (more than oranges), 2.6g of fiber, meaningful protein content for a vegetable (2.8g per 100g), folate, vitamin K, and the cancer-research-popularised sulforaphane.
The cooking method matters for nutrient retention. Steaming preserves the most vitamin C and sulforaphane; boiling causes 30–50% loss of water-soluble nutrients into the cooking water; microwaving falls between the two. The 2008 Vallejo et al. study in the Journal of the Science of Food and Agriculture confirmed steaming produced minimal nutrient loss while boiling for 5+ minutes degraded vitamin C by 40%. For practical home cooking: steam 4–6 minutes for a bright green, tender-crisp texture that retains most nutrients.
Use the calculators
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Frequently asked questions
- How many calories are in broccoli?
- 100g of raw broccoli contains 34 kcal; cooked is 35 kcal. A medium head of broccoli (~600g) is ~205 kcal total — but very few people eat a whole head in one sitting. A typical 1-cup cooked serving (156g) is 55 kcal. Broccoli is among the lowest calorie-density foods available.
- Is broccoli good for weight loss?
- Excellent. At ~35 kcal per 100g, broccoli is one of the most calorie-dilute foods available — you can eat large satisfying portions within any calorie target. The high fiber content (5g per cooked cup) provides strong satiety per calorie. For volumetric eating strategies, broccoli is a staple. The 2009 Ello-Martin study in the American Journal of Clinical Nutrition showed adding 2 cups of vegetables to meals reduced subsequent total calorie intake by 100–200 kcal across the day.
- Does broccoli have protein?
- Some — 2.4g per 100g cooked, 4g per cup cooked. Per calorie, broccoli's protein density is excellent (~7g per 100 kcal) — comparable to lentils. But absolute amounts are small; you'd need to eat 1 kg of broccoli to hit 25g of protein. Broccoli works as a meaningful protein contributor in high-volume vegetable-heavy meals, not as a primary protein source.
- Is raw or cooked broccoli healthier?
- Both have advantages. Raw broccoli preserves more vitamin C, folate, and sulforaphane precursors; cooked broccoli has more bioavailable beta-carotene and is gentler on digestion. The 2008 Vallejo study showed steaming preserved 90%+ of vitamin C while boiling 5+ minutes lost 40–50%. Practical answer: eat both. Raw in salads or with hummus; lightly steamed or roasted as a side. Mix the cooking methods across the week.
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