How Many Calories in Broccoli? Nutrition Facts & Macros
A medium stalk of broccoli (148g) has 50 calories
Protein 4.2g · Carbs 9.8g · Fat 0.5g
Broccoli is one of the most nutrient-dense vegetables you can eat — packed with vitamin C, fiber, and surprisingly high protein for a vegetable. Whether you're building a healthy plate, tracking macros, or looking for low-calorie foods, knowing the exact nutrition facts helps. Here's everything you need to know about broccoli calories and macros, based on USDA data. Raw broccoli is about 89% water by weight.
142 kJ · per 100g · Water: 89.3 g
Calorie Calculator: Broccoli
148 g Broccoli contains 50 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium stalk (148g) | 50 kcal | 4.2g | 9.8g | 0.5g |
| 1 cup chopped (91g) | 31 kcal | 2.6g | 6g | 0.3g |
| 1 spear (31g) | 11 kcal | 0.9g | 2.1g | 0.1g |
| 100 grams | 34 kcal | 2.8g | 6.6g | 0.4g |
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| Broccoli | per 100g |
|---|---|
| Calories | 34 kcal |
| Protein | 2.82 g |
| Fat | 0.37 g |
| Carbs | 6.64 g |
| Fiber | 2.6 g |
| Sugar | 1.7 g |
| Sodium | 33 mg |
| Potassium | 316 mg |
| Magnesium | 21 mg |
| Phosphorus | 66 mg |
| Vitamin C | 89.2 mg |
| Vitamin B6 | 0.175 mg |
| Folate | 63 mcg |
| Water | 89.3 g |
Source: USDA FoodData Central (FDC ID: 170379) · Data verified April 2026
Variations
Boiled broccoli (without salt)
35 kcal per 100g — almost identical to raw (34 kcal). Protein 2.38g, carbs 7.18g, fat 0.41g per 100g. Vitamin C drops from 89.2mg to 64.9mg. Some water-soluble nutrients leach into cooking water.
Frozen broccoli (unprepared)
28 kcal per 100g — slightly fewer calories than fresh raw due to blanching before freezing. Protein 2.81g, carbs 4.78g, fat 0.29g per 100g. Frozen broccoli retains most nutrients well — often frozen within hours of harvest.
Frequently Asked Questions
How many calories are in broccoli?
A medium stalk of raw broccoli (148g) contains approximately 50 calories. Per 100g, raw broccoli has 34 calories. One cup of chopped broccoli (91g) has about 31 calories. Broccoli is one of the lowest-calorie vegetables, making it ideal for high-volume, low-calorie eating.
How many carbs are in broccoli?
Per 100g, raw broccoli contains 6.64g of carbohydrates, of which 1.7g is sugar and 2.6g is fiber. A cup of chopped broccoli (91g) has about 6g of carbs and 2.4g of fiber. With only ~4g net carbs per cup, broccoli is very keto-friendly.
Is broccoli good for weight loss?
Broccoli is one of the best vegetables for weight loss. At only 34 calories per 100g, you can eat large portions for very few calories. It has 2.6g of fiber per 100g for satiety, 2.82g of protein (high for a vegetable), and 89% water content. A whole cup of broccoli has just 31 calories.
How much protein is in broccoli?
Broccoli contains 2.82g of protein per 100g — one of the highest among vegetables. A medium stalk (148g) provides about 4.2g of protein. While not a primary protein source, broccoli adds meaningful protein to meals, especially when combined with other vegetables.
How much vitamin C is in broccoli?
Raw broccoli is an excellent source of vitamin C with 89.2mg per 100g — nearly 100% of the daily recommended intake. A medium stalk (148g) provides about 132mg. That's more vitamin C than an orange (53.2mg per 100g). Cooking reduces vitamin C: boiled broccoli retains about 65mg per 100g.
Raw vs cooked broccoli — what's the difference?
Raw broccoli has 34 kcal per 100g, boiled has 35 kcal per 100g — very similar. The main difference is in micronutrients: raw retains more vitamin C (89.2 vs 64.9 mg) and B vitamins, while cooking makes some nutrients more bioavailable. Steaming is the best cooking method to preserve nutrients.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Tomato | 18 | 0.88g | 3.89g | 0.2g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
Per 100g, broccoli has 34 kcal with 2.82g protein — more protein per calorie than most vegetables. It has more vitamin C (89.2mg) than oranges (53.2mg), strawberries (58.8mg), and most fruits.
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