Calories in broccoli
Raw, florets and stalk. 34 kcal (142 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Broccoli is among the most nutrient-dense foods per calorie in common use. A 91 g cup of raw florets is about 31 kcal and covers a full day's vitamin C and vitamin K reference intake.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 91 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 31 kcal | – |
| Energy | 129 kJ | – |
| Protein | 2.6 g | 5% |
| Total fat | 0.3 g | <1% |
| Saturated | 0.04 g | <1% |
| Monounsaturated | 0.01 g | – |
| Polyunsaturated | 0.03 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Sugars | 1.55 g | – |
| Starch | 0 g | – |
| Fibre | 2.4 g | 8% |
| Water | 81.3 g | – |
| Vitamins | ||
| Vitamin A | 28.2 µg | 3% |
| Vitamin C | 81.2 mg | 90% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 92.5 µg | 77% |
| Thiamin (B1) | 0.065 mg | 5% |
| Riboflavin (B2) | 0.106 mg | 8% |
| Niacin (B3) | 0.581 mg | 4% |
| Pantothenic acid (B5) | 0.521 mg | 10% |
| Vitamin B6 | 0.159 mg | 9% |
| Folate | 57.3 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 17 mg | 3% |
| Minerals | ||
| Calcium | 42.8 mg | 3% |
| Iron | 0.664 mg | 4% |
| Magnesium | 19.1 mg | 5% |
| Phosphorus | 60.1 mg | 5% |
| Potassium | 287.6 mg | 6% |
| Sodium | 30 mg | 1% |
| Zinc | 0.373 mg | 3% |
| Copper | 0.045 mg | 5% |
| Manganese | 0.191 mg | 8% |
| Selenium | 2.3 µg | 4% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, chopped | 91 | 31 | 129 | 2.6 | 6 | 0.3 |
| 1 medium stalk | 148 | 50 | 211 | 4.2 | 9.8 | 0.5 |
| 1 spear (5" long) | 31 | 11 | 44 | 0.9 | 2.1 | 0.1 |
| 1 cup, cooked from raw | 156 | 53 | 222 | 4.4 | 10.4 | 0.6 |
Things worth knowing
- Steaming preserves the most vitamin C. Boiling can leach 30 to 50 percent of it into the water.
- The stalk is edible and nutritionally similar to the florets, with slightly more fibre.
- Broccoli contains glucosinolates, precursors to sulforaphane, which are best preserved by light steaming or by chopping the vegetable several minutes before cooking.
- At 2.8 g of protein per 100 g, broccoli has a high protein-to-calorie ratio for a vegetable, though the absolute amount is small.
Converting these figures
One 1 cup, chopped of broccoli is 31 kcal, which is 129 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 703 g of broccoli to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11090. Values are averages; individual samples vary with variety, growing conditions, and preparation.