Calories in Broccoli: Full Nutrition Breakdown
How many calories are in broccoli? Serving-by-serving breakdown with full nutrition facts and FAQ.
Broccoli is one of the most nutritious vegetables you can add to your diet. It is exceptionally low in calories while being packed with vitamin C, vitamin K, fiber, and a surprising amount of protein for a vegetable. Broccoli also contains potent antioxidants and anti-inflammatory compounds like sulforaphane. Here is a complete breakdown of broccoli nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Fiber | Protein | Vitamin C |
|---|---|---|---|---|---|---|
| 1 cup chopped (raw) | ~91 g | 31 kcal | 6 g | 2.4 g | 2.6 g | 81 mg |
| 1 cup chopped (cooked) | ~156 g | 55 kcal | 11 g | 5.1 g | 3.7 g | 101 mg |
| 1 medium stalk | ~148 g | 51 kcal | 10 g | 3.8 g | 4.3 g | 135 mg |
| 1 spear (~5 inches) | ~37 g | 13 kcal | 2.5 g | 1 g | 1.1 g | 34 mg |
Broccoli is also an excellent source of vitamin K, folate, and potassium. A single cup of cooked broccoli delivers more than 100% of the daily recommended value of vitamin C.
Frequently Asked Questions (FAQ)
How many calories are in a cup of broccoli?
A cup of raw chopped broccoli weighing about 91 grams contains approximately 31 calories. Cooked broccoli has slightly more calories per cup — about 55 calories for 156 grams — because the florets shrink during cooking, allowing more broccoli to fit in a cup.
Is broccoli a good source of protein?
For a vegetable, broccoli is relatively high in protein. A cup of cooked broccoli provides about 3.7 grams of protein, and a medium stalk delivers around 4.3 grams. While it should not replace dedicated protein sources, broccoli contributes meaningful protein as part of a balanced diet.
Is broccoli good for weight loss?
Broccoli is an outstanding food for weight loss. With only 31 calories per raw cup, it provides high volume and fiber to promote fullness while keeping calorie intake very low. Its fiber content also helps stabilize blood sugar and reduce cravings throughout the day.
How much vitamin C is in broccoli?
A cup of raw broccoli contains about 81 mg of vitamin C, which is roughly 90% of the daily recommended intake. Cooked broccoli retains a large amount as well, delivering about 101 mg per cup. This makes broccoli one of the best vegetable sources of vitamin C.
Is it healthier to eat broccoli raw or cooked?
Both raw and cooked broccoli are highly nutritious, but each has advantages. Raw broccoli retains more sulforaphane, a potent cancer-fighting compound, while lightly steamed broccoli has improved bioavailability of certain nutrients like carotenoids. Steaming is generally considered the best cooking method to preserve the most nutrients.
How many calories are in a cup of broccoli?
Is broccoli a good source of protein?
Is broccoli good for weight loss?
How much vitamin C is in broccoli?
Is it healthier to eat broccoli raw or cooked?
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