How Many Calories in Broccoli? (Raw, Cooked & Full Nutrition)
FoodIdentifier.comA cup of chopped raw broccoli (91g) has about 31 calories, 2.6g protein, 6g carbs, and 81mg vitamin C. Per USDA FoodData Central, raw broccoli provides 34 kcal per 100g, 2.8g protein, 2.6g fiber, and 89.2mg vitamin C — more than an orange. One cup covers 90% of your daily vitamin C needs.
🔬 Nutrition Facts — Per 1 Cup Chopped Raw (91g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •1 cup chopped raw (91g): 31 calories | 6g carbs | 2.4g fiber ← most common serving
- •1 cup cooked (156g): ~55 calories | 11g carbs | 5g fiber
- •1 stalk (151g): ~51 calories | 10g carbs | 4g fiber
- •Vitamin C: 81mg per cup raw (90% Daily Value) — more than an orange
- •Vitamin K: 92mcg per cup raw (77% Daily Value)
- •Glycemic Index: ~15 (very low)
- •Keto? ✅ Yes — only 3.6g net carbs per cup
- •Best cooking method: Steaming (preserves 85%+ of vitamin C)
- •Volume eating: 2 cups steamed = only 109 calories
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📸 Try Free Food ScannerCalories in Broccoli (Raw, Cooked, by Portion)
Broccoli is one of the lowest-calorie vegetables you can eat. A cup of chopped raw broccoli (91g) has only 31 calories, and a cup of cooked broccoli (156g) has about 55 calories. Cooking does not add calories — the difference is simply that cooked broccoli absorbs water and weighs more per cup. Only added oil (during roasting or stir-frying) increases the calorie count.
Protein in Broccoli
A cup of chopped raw broccoli (91g) provides about 2.6g of protein, and per 100g it has 2.8g. While broccoli is not a high-protein food, it has more protein per calorie than most fruits and starchy vegetables. To hit your protein target, pair broccoli with chicken, tofu, eggs, or Greek yogurt — use the Protein Calculator to find your daily goal.
Carbs and Fiber in Broccoli
A cup of raw broccoli has about 6g of total carbohydrates, including 2.4g of fiber and only 1.5g of natural sugars. That leaves just 3.6g of net carbs per cup — one reason broccoli is a keto staple. The high fiber content (2.6g per 100g) supports digestion, feeds beneficial gut bacteria, and helps you feel full on very few calories.
🥦 Full Nutrition Facts — Per 100g and Per Cup Raw (91g)
Complete nutrition facts for raw broccoli, based on USDA FoodData Central reference values:
| Nutrient | Per 100g | Per Cup Raw (91g) | % Daily Value (per cup) |
|---|---|---|---|
| Calories | 34 kcal | 31 kcal | — |
| Protein | 2.8 g | 2.6 g | 5% |
| Total Carbohydrate | 6.6 g | 6 g | 2% |
| • Dietary Fiber | 2.6 g | 2.4 g | 9% |
| • Total Sugars | 1.7 g | 1.5 g | — |
| Total Fat | 0.4 g | 0.3 g | 0% |
| Sodium | 33 mg | 30 mg | 1% |
| Vitamin C | 89.2 mg | 81 mg | 90% |
| Vitamin K | 101.6 mcg | 92 mcg | 77% |
| Folate | 63 mcg | 57 mcg | 14% |
| Potassium | 316 mg | 288 mg | 6% |
🥦 Raw vs Steamed vs Boiled vs Roasted — Cooking Method Comparison
Cooking broccoli does not change its calories — steamed, boiled, and raw broccoli all have about 34–35 kcal per 100g. What changes is water content (cooked broccoli absorbs water, so a cup of cooked weighs 156g vs 91g raw) and nutrient availability. Steaming preserves the most vitamin C and folate; boiling can leach up to 50% of water-soluble vitamins into the cooking water. Roasting with oil adds calories from the oil itself.
| Method | Per 100g | Per Cup | Calories | Vitamin C | Best For |
|---|---|---|---|---|---|
| Raw | 91g | 1 cup chopped | 31 | 81mg | Salads, dips, maximum nutrients |
| Steamed | 156g | 1 cup | 55 | ~70mg | Best all-around — preserves vitamins |
| Boiled (drained) | 156g | 1 cup | 55 | ~40mg | Soups (use cooking water) |
| Roasted (with oil) | 88g | 1 cup | ~97 | ~55mg | Flavor, crispiness — oil adds calories |
🥦 Broccoli Calories by Portion — Complete Chart
| Portion | Weight | Calories | Carbs | Fiber | Protein | Vitamin C |
|---|---|---|---|---|---|---|
| 1 cup chopped raw ★ | 91g | 31 | 6g | 2.4g | 2.6g | 81mg |
| 1 cup cooked | 156g | 55 | 11g | 5g | 4g | 101mg |
| 1 stalk | 151g | 51 | 10g | 4g | 3.8g | 135mg |
| 1 floret (medium) | 20g | 7 | 1.3g | 0.5g | 0.6g | 18mg |
| 1 bunch (1 lb) | 454g | 154 | 30g | 12g | 13g | 405mg |
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📸 Scan Your Food Free🥦 vs Other Vegetables — Calorie & Nutrition Comparison (Per 100g)
| Vegetable | Calories | Protein | Carbs | Fiber | Vitamin C |
|---|---|---|---|---|---|
| 🥦 Broccoli | 34 | 2.8g | 6.6g | 2.6g | 89.2mg |
| 🥬 Cauliflower | 25 | 1.9g | 5g | 2g | 48.8mg |
| 🥬 Kale (raw) | 49 | 4.3g | 9g | 3.6g | 120mg |
| 🥬 Spinach (raw) | 23 | 2.9g | 3.6g | 2.2g | 28.1mg |
| 🥬 Cabbage | 25 | 1.3g | 6g | 2.5g | 36.6mg |
| 🥬 Brussels sprouts | 43 | 3.4g | 9g | 3.8g | 85mg |
| 🥬 Green beans | 31 | 1.8g | 7g | 2.7g | 12.2mg |
| 🥬 Asparagus | 20 | 2.2g | 3.9g | 2.1g | 5.6mg |
Broccoli for Weight Loss
Broccoli is a premier weight-loss food. At only 31 calories per cup with 2.4g of fiber and 89% water content, it delivers maximum volume and satiety for minimal calories — the definition of "high-volume, low-calorie" eating. Two cups of steamed broccoli (312g) have only 109 calories but fill an entire plate. Pair broccoli with a lean protein (chicken breast, tofu, or white fish) for a filling meal under 300 calories. For your daily calorie target, use the Calorie Calculator. This is not medical advice — talk to your doctor.
Broccoli on Keto
Broccoli is one of the most keto-friendly vegetables. With only 3.6g of net carbs per cup raw (or about 4g per 100g), it fits easily into a keto daily carb budget of 20–50g. A full pound of broccoli (454g) has only 18g net carbs — and that is an enormous amount of food. Pair broccoli with fatty proteins (salmon, chicken thighs, or a butter-based sauce) for a complete keto meal.
Meal Prep and Storage Tips
Store raw broccoli unwashed in a perforated plastic bag in the crisper drawer for up to 5 days — washing before storage promotes mold. For meal prep, steam a large batch on Sunday, portion into containers with a protein source, and refrigerate for up to 4 days. Frozen broccoli is nutritionally equivalent to fresh and costs less — it is picked and frozen at peak ripeness, locking in vitamin C.
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Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.