QUICK ANSWER
How many calories are in broccoli?
Raw broccoli contains about 31 calories per 100 g. One cup of chopped raw broccoli is listed at about 76 g, or roughly 24 calories before dips, oil, cheese or sauce are added.
31 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Broccoli nutrition facts per 100 g
The table below uses the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
Source: USDA FoodData Central Foundation record 747447. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Carbohydrate
Raw broccoli contains 6.27 g of carbohydrate per 100 g, including 2.4 g of fibre.
Protein
Broccoli contributes 2.57 g of protein per 100 g, but a main meal normally needs a more concentrated protein source.
Fat
Plain broccoli contains very little fat. Oil, butter, cheese sauce and dips often contribute much more energy than the vegetable.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where broccoli fits in a varied eating pattern.
Vitamin C
The raw reference is rich in vitamin C. Cooking method, holding time and storage influence how much remains.
Fibre
Broccoli adds fibre and food volume. Stems and florets can both be eaten when prepared appropriately.
Potassium
The reference food supplies 303 mg of potassium per 100 g.
Calcium and iron
Broccoli contains modest amounts of calcium and iron, but it should not be treated as the only source of either nutrient.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Steamed
Steaming changes weight and texture. Use a cooked record or weigh the final portion when accuracy matters.
Boiled
Boiling can change water content and some vitamin retention. Match the salted or unsalted cooked record when possible.
Roasted
Roasting itself does not add calories, but cooking oil does. Log measured oil separately.
Frozen
Frozen broccoli may be nutritionally useful, but use the frozen prepared or unprepared record that matches what you ate.
PRACTICAL CONTEXT
How broccoli can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Lower-energy meals
Broccoli adds volume and texture for relatively few calories.
Fibre goals
It makes a useful contribution alongside legumes, whole grains, fruit, nuts and seeds.
Protein goals
Treat broccoli as a vegetable component rather than the meal’s protein anchor.
Meal building
Combine it with a protein food, a suitable carbohydrate and flavourings that fit the meal.
QUALITY & SAFETY
How to choose, store and prepare it
Choose
Look for firm stalks and tightly clustered florets without extensive yellowing or wet decay.
Refrigerate
Store broccoli cold and reasonably dry; excess trapped moisture can speed deterioration.
After cutting
Refrigerate cut florets promptly in a covered container.
Wash
Rinse under running water before eating or cooking and keep it separate from raw poultry juices.
PHOTO LOGGING
How to log broccoli more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Confirm whether the broccoli was raw, steamed, boiled, roasted or frozen.
- 02
Weigh the edible portion rather than estimating by floret count.
- 03
Record oil, butter, cheese, sauce and dips separately.
- 04
For a mixed dish, log the recipe or estimate broccoli before combining ingredients.
COMMON QUESTIONS
Broccoli calorie and nutrition questions
How many calories are in one cup of broccoli?
One cup chopped is listed near 76 g, which is about 24 calories for this raw record.
Does cooked broccoli have more calories?
Cooking does not create energy, but water loss changes calories per 100 g and added fat changes the total.
Are broccoli stems edible?
Yes. Trim tough outer areas and prepare the stem suitably; use edible weight when logging.
Is broccoli high in protein?
It has more protein than some vegetables by weight, but it is not a concentrated protein food.
Should sauce be included?
Yes. Cheese sauce, oil and dips can change the meal total substantially.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Values are for raw broccoli per 100 g edible portion. Cooked, frozen, stalk-only and Chinese broccoli records are separate variants.
Open USDA FoodData Central Foundation record 747447 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.