Calories in raw broccoli.
34 kcal per 100 g.
Broccoli is 34 kcal per 100 g raw, and a cup of florets is about 30 kcal. Boiled it barely changes per 100 g; the calories that show up in a broccoli dish are the oil, cheese or butter on top.
Broccoli, raw · SR Legacy (2018-04) · USDA FDC 170379
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 34 kcal | 34 kcal |
| Protein | 2.82 g | 2.82 g |
| Carbohydrates | 6.64 g | 6.64 g |
| Fat | 0.37 g | 0.37 g |
| Fibre | 2.6 g | 2.6 g |
| Sugars | 1.7 g | 1.7 g |
| Saturated fat | 0.11 g | 0.11 g |
| Sodium | 33 mg | 33 mg |
| Salt (calculated from sodium) | 0.08 g | 0.08 g |
| Vitamin A (RAE) | 31 ug | 31 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg | 0.78 mg |
| Vitamin K (phylloquinone) | 102 ug | 102 ug |
| Vitamin C | 89.2 mg | 89.2 mg |
| Thiamin | 0.07 mg | 0.07 mg |
| Riboflavin | 0.12 mg | 0.12 mg |
| Niacin | 0.64 mg | 0.64 mg |
| Vitamin B6 | 0.18 mg | 0.18 mg |
| Folate, total | 63 ug | 63 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 316 mg | 316 mg |
| Calcium | 47 mg | 47 mg |
| Phosphorus | 66 mg | 66 mg |
| Magnesium | 21 mg | 21 mg |
| Iron | 0.73 mg | 0.73 mg |
| Zinc | 0.41 mg | 0.41 mg |
| Selenium | 2.5 ug | 2.5 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.05 mg | 0.05 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Raw broccoli is 34 kcal per 100 g and cooked is 35 — a difference small enough to ignore, because broccoli neither gains nor loses much in a pan of water. Steaming keeps more of the vitamin C than boiling; neither changes the calories. What changes them is the finish: a tablespoon of oil on a tray of roasted broccoli is more energy than the broccoli.
Logging this food
A cup chopped is 91 g and 31 kcal, a stalk 151 g and 51, a spear 31 g and 11, and a whole bunch 608 g and 207. The bunch figure is the interesting one: an entire head of broccoli is about the calories of a banana and a half, which is why it is one of the few foods where portion control is beside the point.
Swaps and alternatives
Cooked broccoli is 35 kcal per 100 g, raw cauliflower 25, raw cabbage 25, raw spinach 23. Everything in this family sits between 23 and 35, so no swap here saves anything meaningful. These pages exist to establish how little any of it costs, not to rank them.