Calories in broccoli
Broccoli (raw) contains 34 calories per 100g, with 2.8g of protein, 0.4g of fat and 6.6g of carbohydrates. A serving of 1 cup, chopped (91g) comes to roughly 31 calories.
Calculate calories by quantity
Total weight: 91g
Calories by number of servings
Based on 1 cup, chopped (91g) at 31 kcal per serving.
| 1 cup | 91g | 31 kcal |
|---|---|---|
| 2 cups | 182g | 62 kcal |
| 3 cups | 273g | 93 kcal |
| 4 cups | 364g | 124 kcal |
| 5 cups | 455g | 155 kcal |
| 6 cups | 546g | 186 kcal |
| 8 cups | 728g | 248 kcal |
| 10 cups | 910g | 309 kcal |
Calories by serving size
Based on 34 kcal per 100g (raw).
| 1 cup, chopped (91g) | 31 kcal |
|---|---|
| 100g | 34 kcal |
| 1 medium stalk (151g) | 51 kcal |
Full nutrition facts
Per 100g, raw.
| Energy | 34 kcal |
|---|---|
| Protein | 2.8 g |
| Total fat | 0.4 g |
| Saturated fat | 0.1 g |
| Carbohydrate | 6.6 g |
| Sugars | 1.7 g |
| Fibre | 2.6 g |
| Sodium | 33 mg |
| Cholesterol | 0 mg |
| Potassium | 316 mg |
How this fits a day of eating
A cup of chopped raw broccoli (91g) is about 31 calories, under 2% of a 2,000 calorie day. Vegetables like broccoli let you add a lot of volume to a plate for very few calories, which is one of the most reliable ways to feel full while eating less overall.
Broccoli itself rarely matters for calories; the cooking fat does. Roasting broccoli with two tablespoons of olive oil adds about 240 calories, more than an entire medium head of broccoli contains.
Common questions
How many calories are in a cup of broccoli?
One cup of chopped raw broccoli weighs about 91g and contains roughly 31 calories, 6g of carbohydrate, 2.6g of protein and 2.4g of fibre. Cooked broccoli is more compact, so a cup of boiled chopped broccoli weighs around 156g and contains about 55 calories, mostly because more fits in the cup.
Is broccoli good for weight loss?
Broccoli is an excellent food for weight loss. It is about 89% water, has only around 34 calories per 100g, and provides fibre and a little protein, so large portions are filling for very few calories. Adding it to meals increases volume without meaningfully increasing total calories.
Does cooking broccoli change its calories?
Cooking does not significantly change broccoli's calories per 100g: raw broccoli has about 34 and boiled broccoli about 35. Boiling can reduce water-soluble vitamins such as vitamin C, while steaming tends to preserve more. The biggest calorie change comes from any oil, butter or sauce added during cooking.
How many calories are in 3 cups?
1 cup has about 31 calories, so 2 cups come to roughly 62 and 3 cups to 93. The same maths keeps going: 5 cups are about 155 and ten about 309. Use the quantity calculator above for any number up to 20.
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Nutrition values from USDA FoodData Central, FDC ID 170379, per 100g unless stated. Calorie needs vary by person.