Calories and Protein in Broccoli
Nutrition data for broccoli, raw.
Quick answer: 1 cup, chopped (91 g) of broccoli has about 31 calories, 2.6 g of protein, 0.3 g of fat and 6 g of carbohydrate. Per 100 g it has 34 calories and 2.8 g of protein. These figures are for broccoli that is raw.
- 31calories
- 2.6 gprotein
- 0.3 gfat
- 6 gcarbs
per 1 cup, chopped (91 g)
Serving sizes for broccoli
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 34 | 2.8 g | 0.4 g | 6.6 g |
| 1 spear (about 5 inches) | 31 g (1.1 oz) | 11 | 0.9 g | 0.1 g | 2.1 g |
| 1 cup, chopped | 91 g (3.2 oz) | 31 | 2.6 g | 0.3 g | 6 g |
| 1 stalk | 151 g (5.3 oz) | 51 | 4.3 g | 0.6 g | 10 g |
USDA lists a cup of chopped raw broccoli at about 91 g, one stalk at 151 g and a spear about 5 inches long at 31 g.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup, chopped (91 g) | % Daily Value* |
|---|---|---|---|
| Calories | 34 | 31 | |
| Total fat | 0.4 g | 0.3 g | 0% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Sodium | 33 mg | 30 mg | 1% |
| Total carbohydrate | 6.6 g | 6 g | 2% |
| Dietary fiber | 2.6 g | 2.4 g | 8% |
| Total sugars | 1.7 g | 1.5 g | |
| Protein | 2.8 g | 2.6 g | 5% |
| Potassium | 316 mg | 288 mg | 6% |
| Calcium | 47 mg | 43 mg | 3% |
| Iron | 0.7 mg | 0.7 mg | 4% |
| Magnesium | 21 mg | 19 mg | 5% |
| Vitamin C | 89.2 mg | 81.2 mg | 90% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 cup, chopped (91 g). Source: USDA FoodData Central, record 170379 (Broccoli, raw).
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About broccoli nutrition
Broccoli is low in calories for its size, with fiber, vitamin C and some protein. These figures are for raw broccoli.
- Vitamin C: 81 mg in 1 cup, chopped, about 90 percent of the Daily Value.
How preparation changes the numbers
- Vitamin C is water soluble and sensitive to heat, and the NIH Office of Dietary Supplements lists broccoli among the good sources while noting that cooking can reduce it. Steaming lightly keeps more than long boiling.
- Roasting with olive oil, as in lemon roasted broccoli, adds the calories of the oil.
How broccoli compares
Per 100 g, broccoli ranks #15 of 30 foods on this site for protein and #6 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with broccoli
Questions about broccoli
31 calories in 1 cup, chopped (91 g) of broccoli, or 34 calories per 100 g. These figures are for broccoli that is raw.
2.6 g of protein in 1 cup, chopped (91 g) of broccoli, or 2.8 g per 100 g. Protein makes up about 33 percent of its calories.
About 31 calories in a cup (91 g) of raw chopped broccoli.
2.8 g per 100 g, or about 2.6 g in a cup of chopped raw broccoli.
About 81 mg in a cup of raw chopped broccoli, roughly 90 percent of the Daily Value.
Related guides
Work out your own numbers
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Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 170379: Broccoli, raw, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
