Nutrition facts · Vegetables
Calories in Broccoli
Raw broccoli has 34 calories per 100 g, and 1 cup chopped (91 g) has 31 calories. Most of its calories come from carbohydrates, at 6.6 g per 100 g, with 2.8 g of protein and only 0.4 g of fat.
Calories come from: Carbs 64% · Fat 9% · Protein 27%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 34 kcal | 2.8 g | 6.6 g | 0.4 g |
| 1 cup, chopped | 91 g | 31 kcal | 2.6 g | 6 g | 0.3 g |
| 1/2 cup, chopped | 44 g | 15 kcal | 1.2 g | 2.9 g | 0.2 g |
| 1 stalk | 151 g | 51 kcal | 4.3 g | 10 g | 0.6 g |
| 1 spear (about 5" long) | 31 g | 11 kcal | 0.9 g | 2.1 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 34 kcal |
|---|---|
| Protein | 2.8 g |
| Carbohydrates | 6.6 g |
| of which sugars | 1.7 g |
| Fiber | 2.6 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Sodium | 33 mg |
What changes the calories
- Cooking in oil or butter adds the calories of the fat used, which can easily outweigh the broccoli itself.
- Steaming or boiling changes the weight and volume of broccoli, so a cup of cooked broccoli won't match a cup of raw.
- Cheese sauces, dressings and dips add calories that are separate from the broccoli.
- Loosely or tightly packed chopped florets change how many grams fit in a cup, so cup measures vary.
Tips for logging it accurately
- Weigh broccoli on a kitchen scale for the most accurate count, since cup measures depend on how it's chopped and packed.
- Log the form you actually weighed: raw weight with a raw entry, or cooked weight with a cooked entry.
- Log any oil, butter, cheese or sauce separately, or snap a photo of your plate in BerryFit so the toppings are counted too.
Log Broccoli in seconds
Snap a photo of your meal or search for Broccoli in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of broccoli?
One cup of chopped raw broccoli (91 g) has 31 calories, with 2.6 g protein, 6 g carbs and 0.3 g fat.
How many calories are in a broccoli stalk?
One raw stalk of broccoli (151 g) has 51 calories. A single spear about 5 inches long (31 g) has 11 calories.
How much protein is in broccoli?
Raw broccoli has 2.8 g of protein per 100 g, or 2.6 g per chopped cup. Most of its calories still come from carbs.
Does cooked broccoli have more calories than raw?
Plain steamed or boiled broccoli doesn't gain calories from cooking itself, but its weight and volume change, so the same weight can differ slightly. Roasting or sautéing adds the calories of any oil or butter used.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Broccoli, raw, FDC ID 170379); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
