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Broccoli Calories
High fiber, vitamin C, low calorie, antioxidant
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Broccoli (91 g) has 31 calories. That works out to 34 calories per 100 g. It contains 6 g of carbs, 2.5 g of protein, 0.4 g of fat and 2.4 g of fiber. Its 81.2 mg of Vitamin C covers 90% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
What is Broccoli?
Broccoli is a member of the cabbage family, with a compact crown of edible green buds and a thick stalk. It became especially popular in Italy and is now grown and eaten around the world. Its florets have a mild, slightly sweet, earthy flavour, while the stalk is firmer and pleasantly crisp. It is often steamed, roasted or stir-fried, and also works well in soups, pasta dishes and simple side dishes.
It is low in calories and provides fibre and vitamin C. For a quick side, steam it just until tender-crisp, then dress with olive oil and lemon; peeling the stalk first helps it cook evenly.
Broccoli Nutrition Facts
Selected: 100 g
34
KCAL / 100G
Carbs
6.6g
· 2% DV
Protein
2.8g
· 6% DV
Fat
0.4g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 27% · Fat 9%
Broccoli Vitamins & Minerals
Vitamins
Vitamin C
89.2mg · 99% DV
Vitamin K
101.6µg · 85% DV
Vitamin A
623µg · 69% DV
Folate
63µg · 16% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
316mg · 9% DV
Iron
1mg · 6% DV
Calcium
47mg · 5% DV
How Nutritious Is Broccoli?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli
To burn the 34 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Broccoli Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Broccoli Contain Allergens?
No known major allergens
Which Diets Is Broccoli Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Broccoli Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Broccoli
Foods Similar to Broccoli
Frequently Asked Questions About Broccoli
How do you steam broccoli?
Cut the broccoli into evenly sized florets and steam them until bright green and just tender. Keeping the pieces similar in size helps them cook evenly; avoid overcooking if you want them to stay firm rather than soft.
Can you eat broccoli raw?
Yes, broccoli can be eaten raw. Cut the florets into small pieces for salads or serve them with a dip, and rinse them under running water first. Raw broccoli may cause gas or bloating for some people.
How do you roast broccoli?
Toss broccoli florets with a little oil and seasoning, spread them in a single layer, and roast until browned at the edges and tender. Leaving space between the pieces helps them roast instead of steam.
Can you eat broccoli stems?
Yes, broccoli stems are edible. Peel away any tough outer layer, then slice or chop the tender center. The stem takes longer to soften than the florets, so add it to the pan first or use it in soups and stir-fries.
How should you wash broccoli?
Rinse broccoli thoroughly under cool running water, gently separating the florets so water reaches between them. Shake off the excess water and dry it before storing or cooking; washing it just before use helps it stay fresh longer.
How long does broccoli last in the fridge?
Fresh broccoli usually keeps for several days in the refrigerator when stored dry and unwashed in a loose or perforated bag. Discard it if it develops mold, a slimy texture, or an unpleasant smell.
Can you freeze broccoli?
Yes, broccoli freezes well after a brief blanch. Separate it into florets, blanch them, cool them quickly in cold water, and drain thoroughly before freezing in an airtight container. This helps preserve its color and texture.
Why does broccoli turn yellow?
Broccoli turns yellow as it ages and loses freshness, often because it has been stored too long. Slight yellowing does not automatically mean it is unsafe, but discard broccoli that is slimy, moldy, or smells unpleasant.
Why does broccoli smell when it cooks?
Broccoli releases sulfur-containing compounds as it cooks, which can produce a strong smell. Longer boiling tends to make the smell more noticeable, so use a shorter cooking method such as steaming and avoid cooking it until mushy.
Does broccoli help with weight loss?
Broccoli can make meals more filling because it contains fiber, and it works well as a vegetable side. It does not cause weight loss on its own; frying it or adding rich sauces can make the dish more energy-dense.
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Nutrition data compiled from USDA FoodData Central and scientific sources.