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How Many Calories in Broccoli?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 10 kcal | 0.8g |
| 100g | 34 kcal | 2.8g |
| 1 cup chopped | 31 kcal | 2.5g |
A broccoli contains 34 calories per 100g. A typical 1 cup chopped (91g) provides about 31 calories. Broccoli is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Broccoli Nutrition Facts
| Nutrient | Per 100g | Per serving (91g) |
|---|---|---|
| Calories | 34 kcal | 31 kcal |
| Protein | 2.8g | 2.5g |
| Carbohydrates | 6.6g | 6.0g |
| of which Sugars | 1.7g | 1.5g |
| Fat | 0.4g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.6g | 2.4g |
| Sodium | 33.0mg | 30mg |
| Potassium | 316.0mg | 288mg |
| Calcium | 47.0mg | 43mg |
| Iron | 0.7mg | 0.6mg |
| Vitamin C | 89.2mg | 81.2mg |
| Vitamin A | 31.0µg | 28µg |
| Selenium | 2.5µg | 2µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (1% DV)
- High in vitamin C (99% DV) — an excellent source
- Calories: 2% DV
- Protein: 6% DV
- Carbohydrates: 2% DV
- Fibre: 9% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 7% DV
- Calcium: 4% DV
- Iron: 4% DV
- Vitamin C: 99% DV
- Vitamin A: 3% DV
- Selenium: 5% DV
- Riboflavin (B2): 8% DV
Useful for tracking broccoli
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Have a cat or dog? Check whether broccoli is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out broccoli for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does broccoli fit your diet?
Weight management
At 34 calories per 100g, broccoli is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in broccoli per 100g?
Broccoli contains 34 calories per 100g, based on USDA reference data.
Is broccoli high in calories?
A 1 cup chopped of broccoli (91g) has around 31 calories — roughly 2% of a 2,000-calorie daily intake.
Is broccoli good for weight loss?
At 34 calories per 100g, broccoli is relatively low in calories and can fit well into a weight-loss diet. A 1 cup chopped provides about 31 calories.
How much protein is in broccoli?
Broccoli contains 2.8g of protein per 100g.
Is broccoli a good source of fibre?
Broccoli is relatively low in fibre at 2.6g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does broccoli compare to balsam-pear (bitter gourd), leafy tips, cooked, boiled?
Broccoli has 34 calories per 100g, close to balsam-pear (bitter gourd), leafy tips, cooked, boiled at 34 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of broccoli for 20g of protein?
With 2.8g of protein per 100g, you'd need roughly 714g of broccoli to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to broccoli by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli (this page) | 34 kcal | 2.8g | 6.6g | 0.4g |
| Balsam-pear (bitter Gourd), Leafy Tips, Cooked, Boiled | 34 kcal | 3.6g | 6.7g | 0.2g |
| Cowpeas, Young Pods with Seeds, Cooked, Boiled | 34 kcal | 2.6g | 7.0g | 0.3g |
| Jute, Potherb, Raw | 34 kcal | 4.7g | 5.8g | 0.2g |
| Mushrooms, Shiitake, Raw | 34 kcal | 2.2g | 6.8g | 0.5g |
| Onions, Welsh, Raw | 34 kcal | 1.9g | 6.5g | 0.4g |
| Pumpkin, Canned, without Salt | 34 kcal | 1.1g | 8.1g | 0.3g |
More kit for broccoli tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.