Calories in Broccoli: Nutrition Facts & Serving Sizes
Per 0.5 cup, chopped or diced (44g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of chopped broccoli (91g) contains just 31 calories with 2.5g of protein, 6g of carbs, and 0.4g of fat. Per 100g, broccoli provides 34 calories, 2.8g of protein, 6.6g of carbs, and 0.4g of fat. This makes broccoli one of the lowest-calorie vegetables you can eat while still getting solid nutrition. The standout micronutrient is vitamin C at 89.2mg per 100g, which covers nearly 100% of the daily recommended value in a single cup. Broccoli also delivers 101.6mcg of vitamin K per 100g (85% daily value). With 2.6g of fiber per 100g, it adds bulk to your meals without adding meaningful calories. For anyone on a cut, broccoli is a volume-eating champion. You can eat a huge plate of it for under 100 calories, making it one of the best foods for staying full while in a calorie deficit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 bunch (608g) | 206.7 | 17g | 40.1g | 2.4g | 15.8g |
| 0.5 cup, chopped or diced (44g) | 15 | 1.2g | 2.9g | 0.2g | 1.1g |
| 1 stalk (151g) | 51.3 | 4.2g | 10g | 0.6g | 3.9g |
| 1 spear (about 5" long) (31g) | 10.5 | 0.9g | 2g | 0.1g | 0.8g |
| 1 serving (148g) | 50.3 | 4.1g | 9.8g | 0.6g | 3.8g |
| 1 cup chopped (91g) | 30.9 | 2.5g | 6g | 0.4g | 2.4g |
| 100g | 34 | 2.8g | 6.6g | 0.4g | 2.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 34 | 2% |
| Protein | 2.8g | 6% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 6.6g | 2% |
| Dietary Fiber | 2.6g | 9% |
| Sugars | 1.7g | 3% |
| Sodium | 33mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 47mg | 4% |
| Iron | 0.7mg | 4% |
| Potassium | 316mg | 7% |
| Vitamin A | 31mcg | 3% |
| Vitamin C | 89.2mg | 99% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 21mg | 5% |
| Phosphorus | 66mg | 5% |
| Zinc | 0.4mg | 4% |
| Selenium | 2.5mcg | 5% |
| Folate | 63mcg | 16% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Broccoli
Broccoli is a nutritional powerhouse for its calorie cost. The 89.2mg of vitamin C per 100g supports immune function, collagen synthesis, and iron absorption. If you are training hard, vitamin C also acts as an antioxidant to help manage exercise-induced oxidative stress. One cup of broccoli gets you close to your entire daily vitamin C requirement.
The 101.6mcg of vitamin K per 100g is important for blood clotting and bone health. Vitamin K activates proteins that regulate calcium deposition in bones, which matters for anyone putting heavy loads on their skeleton through resistance training.
Broccoli is a cruciferous vegetable, a family of vegetables that contains sulforaphane. Sulforaphane is a compound studied for its potential anti-inflammatory and antioxidant properties. Cooking broccoli lightly (steaming for 3 to 4 minutes) preserves more sulforaphane than boiling.
The 2.6g of fiber per 100g supports digestive health and feeds beneficial gut bacteria. For practical weight loss, broccoli is a volume-eating staple. A full stalk (151g) has only 51 calories but takes up significant space in your stomach, helping trigger fullness signals. Add it to stir-fries, eat it steamed alongside chicken and rice, or roast it with olive oil and garlic for a simple side. It pairs with virtually any protein source and makes calorie-dense meals feel bigger without adding significant calories.
Dietary Considerations
Broccoli is naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. It is excellent for weight loss due to its extremely low calorie density (34 cal per 100g) combined with fiber and volume. With only 6.6g of total carbs and 2.6g of fiber per 100g, broccoli has just 4g of net carbs, making it one of the best vegetables for low-carb diets. Some people experience bloating or gas from broccoli due to its raffinose content. If this is an issue, start with smaller portions and increase gradually, or try steaming instead of eating it raw.
Daily Intake (100g)
100g of broccoli provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in broccoli?
One cup of chopped broccoli (91g) has 31 calories. Per 100g, broccoli contains 34 calories. A full stalk (151g) has about 51 calories. Broccoli is one of the lowest-calorie vegetables available.
Is broccoli good for weight loss?
Broccoli is one of the best foods for weight loss. At 34 calories per 100g with 2.6g of fiber, you can eat large volumes for very few calories. It fills your plate and your stomach, making it easier to maintain a calorie deficit without feeling hungry.
How much protein in broccoli?
Broccoli has 2.8g of protein per 100g. While that is high for a vegetable, it is not a significant protein source compared to meat or eggs. Use broccoli as a low-calorie side to complement your primary protein source.
Is broccoli keto-friendly?
Yes, broccoli is very keto-friendly. Per 100g, it has 6.6g total carbs minus 2.6g fiber, leaving just 4g net carbs. You can eat generous portions of broccoli on keto without worrying about exceeding your daily carb limit.
How much vitamin C is in broccoli?
Broccoli has 89.2mg of vitamin C per 100g, which is nearly the full daily recommended value of 90mg for adults. One cup of chopped broccoli (91g) provides about 81mg of vitamin C. Steaming preserves more vitamin C than boiling.
Is raw or cooked broccoli healthier?
Both have benefits. Raw broccoli retains more vitamin C and sulforaphane. Lightly steamed broccoli (3 to 4 minutes) is easier to digest and still preserves most nutrients. Boiling causes the most nutrient loss. For the best balance of nutrition and digestibility, steaming is recommended.
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