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Broccoli and greens Calories
A low-calorie vegetable mix with fiber and vitamin C.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli and greens (90 g) has 28 calories. That works out to 31 calories per 100 g. It contains 5.1 g of carbs, 2.3 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 153 µg of Vitamin K covers 127% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli and greens Nutrition Facts
Selected: 1 cup (medium) · 90 g
28
KCAL / 90G
Carbs
5.1g
· 2% DV
Protein
2.3g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 28% · Fat 11%
Broccoli and greens nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Broccoli and greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 28 kcal |
| 1 cup (small) | 45 g | 14 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (medium) | 100 g | 31 kcal |
| 1 cup (large) | 140 g | 43 kcal |
| 1 serving (large) | 150 g | 47 kcal |
| 1 bottle (large) | 250 g | 78 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Broccoli and greens
How should you cook broccoli and greens so they stay crisp?
Steam broccoli and greens briefly, adding leafy greens near the end because they wilt faster than broccoli florets. Stop cooking when the broccoli is just tender; prolonged cooking can soften the texture and bring out a stronger, sulfur-like smell.
Can you eat broccoli and greens raw?
Yes, broccoli and greens can be eaten raw. Cut the broccoli into small florets or shave the stem thinly for salads, and wash the leaves well. Raw broccoli can cause gas for some people, so cooked portions may feel gentler.
Can you freeze broccoli and greens?
Yes, broccoli and greens can be frozen, though leafy greens may turn soft after thawing. Blanch broccoli florets briefly, cool and drain them thoroughly, then freeze; reserve thawed greens for soups, stir-fries, or sauces rather than salads.
How do you store broccoli and greens to keep them fresh?
Keep broccoli and greens unwashed and dry in the refrigerator’s crisper drawer. Store leafy greens loosely in a breathable bag or container, and remove any leaves that become slimy; wash just before using to limit excess moisture and spoilage.
Are broccoli stems edible, and how do you prepare them?
Yes, broccoli stems are edible and can be used alongside the greens. Peel away any tough outer layer, then slice the stem thinly or cut it into small pieces so it cooks at about the same pace as the florets.
Why does broccoli and greens smell strong when cooked?
Broccoli and greens can develop a strong sulfur-like smell when cooked for too long. Use a short cooking time and avoid leaving them covered over heat; steaming or a quick sauté usually keeps the flavor fresher and milder.
Does broccoli and greens need to be washed before cooking?
Yes, rinse broccoli and greens under cool running water before cooking. Separate the broccoli florets so water can reach between them, and rinse leafy greens individually; dry them well if you plan to roast or sauté them.
What can you serve with broccoli and greens?
Broccoli and greens pair well with garlic, lemon, olive oil, grains, beans, eggs, and roasted or grilled proteins. Add leafy greens late when mixing them into pasta or grain bowls so they wilt without becoming mushy.
Why does broccoli and greens turn bitter?
Broccoli and greens may taste bitter when overcooked, especially if they are boiled for a long time. Cook them briefly and finish with a little lemon or olive oil; these additions can balance the flavor without masking it.
Can broccoli and greens cause gas or bloating?
Yes, broccoli and greens can cause gas or bloating in some people, particularly when eaten raw or in a large serving. Try a smaller amount and cook the broccoli until tender; cooking often makes it easier to tolerate.
Broccoli and greens Vitamins & Minerals
Vitamins
Vitamin K
153µg · 127% DV
Vitamin C
58.5mg · 65% DV
Vitamin A
225µg · 25% DV
Folate
81µg · 20% DV
Minerals
Manganese
0.27mg · 12% DV
Potassium ⭐
342mg · 10% DV
Phosphorus
50mg · 7% DV
Calcium
68mg · 7% DV
Sodium
36mg · 2% DV
Broccoli and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli and greens
To burn the 28 calories in 1 cup (medium) (90 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.
What is Broccoli and greens?
Broccoli and greens is a simple vegetable mix pairing broccoli florets with leafy vegetables such as spinach, chard or kale. The exact greens vary, and the mix can be eaten raw, steamed, boiled or lightly sautéed.
Broccoli’s mild, earthy flavour works well with the fresh, sometimes peppery taste of leafy greens. It is commonly served as a side, tossed into salads, or added to soups, grain bowls and pasta; a squeeze of lemon and a little olive oil make an easy dressing. The mix is low in calories and provides fibre and vitamin C. For a brighter flavour and firmer texture, cook it briefly rather than until very soft.
How Nutritious Is Broccoli and greens?
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.
Is Broccoli and greens 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 and greens Contain Allergens?
No known major allergens
Which Diets Is Broccoli and greens Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli and greens Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.