Calories in Broccoli

How Many Calories Are in Broccoli?

Broccoli is a nutrient-dense, low-calorie vegetable. A cup of chopped raw broccoli (about 91 grams) has roughly 31 calories, while a cup of cooked broccoli (about 156 grams) has about 55 calories. The cooked figure looks higher only because steaming wilts the florets, letting more broccoli pack into the same cup. By weight, both versions land around 34 calories per 100 grams.

Almost all of broccoli’s calories come from carbohydrate, much of which is fiber. It also delivers a notable amount of protein for a vegetable, which adds to its reputation as a weight-loss and health staple.

Broccoli Calories by Serving Size

Serving	Amount	Calories	Carbs (g)	Fiber (g)	Protein (g)
One floret	~11g	~4	0.7	0.3	0.3
Half cup raw	~46g	~15	3	1.2	1.3
One cup raw	~91g	~31	6	2.4	2.6
One cup cooked	~156g	~55	11	5	4
100 grams	100g	~34	7	2.6	2.8

These numbers are for plain broccoli. Roasting in oil, adding cheese sauce or butter can easily double or triple the calories, so the toppings matter more than the broccoli itself.

Macros and Nutrition in Broccoli

Broccoli is famous for its nutrient density. A single cup of cooked broccoli provides more than the full daily value of vitamin C and vitamin K, plus folate, potassium, manganese and a good dose of fiber. It also contains sulforaphane, a sulfur compound that has drawn significant research attention for its antioxidant properties.

With roughly 4 grams of protein and 5 grams of fiber per cooked cup, broccoli is one of the most filling vegetables relative to its calories. The combination of fiber and water gives it a very low energy density, meaning you can eat a large, satisfying portion for very few calories.

Raw vs Cooked vs Roasted

Plain raw or steamed broccoli has the same calories per gram, so the cooking method itself does not add calories — only the fats you cook it in do. Steaming preserves the most vitamin C, while light cooking can actually make some nutrients more available. Roasting concentrates flavor but usually involves oil, which can add 40 to 120 calories per tablespoon. For the lowest-calorie preparation, steam or microwave broccoli and season with lemon, garlic or herbs.

Is Broccoli Good for Weight Loss?

Broccoli is close to a perfect weight-loss food. At about 55 calories per cooked cup, it lets you fill half your plate with a nutrient-rich, high-fiber vegetable while keeping calories low. The fiber and protein support fullness, and the volume helps reduce overall intake. To preserve that advantage, keep an eye on added oils, cheese and creamy sauces, which are where most of broccoli’s hidden calories come from.