107 kcal P 22.5g C 0g F 1.93g
🥦 Vegetables and Vegetable Products
Calories in Broccoli
Bred from wild cabbage by Italian farmers — and a built-in sulforaphane factory
31 kcal
What makes broccoli so powerful?
Broccoli, kale, cauliflower, Brussels sprouts, and cabbage are all the same species, selectively bred over centuries to emphasize different parts of the plant — broccoli is essentially an overgrown flower bud. Its standout compound, sulforaphane, isn't present in the raw vegetable itself; it forms only when you chop or chew broccoli, triggering an enzyme reaction much like garlic's allicin. Overcooking destroys the enzyme responsible for that conversion, which is part of why lightly steaming broccoli preserves more of its researched antioxidant activity than boiling does.
Same plant, different shape
Broccoli, kale, cabbage, and Brussels sprouts are all the same species, bred to express different traits.
The sulforaphane trigger
Its most-researched compound only forms once you cut or chew it, much like garlic's allicin.
Cooking method matters
Steaming preserves more nutrients and the sulforaphane-forming enzyme than boiling does.
💡 When & how to use it
Steam for 3-4 minutes instead of boiling — boiling leaches both vitamin C and the enzyme needed to form sulforaphane into the water. Add a squeeze of lemon or pair with vitamin-C-rich foods to boost iron absorption from the broccoli itself.
Calories by Serving Size
100g
31 kcal
P 2.57g C 6.27g F 0.34g
1 cup (76g)
24 kcal
P 2g C 4.8g F 0.3g
200g
62 kcal
P 5.1g C 12.5g F 0.7g
50g
16 kcal
P 1.3g C 3.1g F 0.2g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 31
% Daily Value*
Total Fat 0.34g 0%
Saturated Fat 0.04g 0%
Sodium 36mg 2%
Total Carbohydrate 6.27g 2%
Dietary Fiber 2.4g 9%
Protein 2.57g 5%
Vitamin C 91.3mg 101%
Calcium 46mg 4%
Iron 0.69mg 4%
Potassium 303mg 6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Broccoli fit your daily goals?
6 min
Walking to burn 31 kcal
2%
of 2,000 kcal daily goal
2.57g
protein (5% of daily 50g)
65
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Broccoli?
Broccoli contains 31 calories per 100g. A standard serving of 1 cup (76g) provides 24 calories. It is considered a very low-calorie food (under 50 kcal/100g), making it excellent for weight management.
How much protein does Broccoli have?
Broccoli provides 2.57g of protein per 100g, which is 5% of the 50g daily recommended value. It is not a primary protein source.
How many carbs are in Broccoli?
Broccoli contains 6.27g of carbohydrates per 100g . It also provides 2.4g of dietary fiber.
Is Broccoli good for weight loss?
Yes! Broccoli is very low in calories (31 kcal/100g) and can be eaten in generous portions even on a calorie-restricted diet.
How do I track Broccoli calories accurately?
The easiest way to track broccoli is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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