Calories in Broccoli
Broccoli contains 34 calories per 100 grams. Here's the complete nutrition breakdown.
Nutrition Facts
Per 100g serving
Calories by Serving Size
About Broccoli Nutrition
Broccoli is a nutrient-dense cruciferous vegetable belonging to the cabbage family. This green vegetable, with its tree-like appearance, originated in Italy and has become one of the most popular vegetables worldwide. It's celebrated for its impressive concentration of vitamins, minerals, and disease-fighting compounds.
With 34 calories per 100 grams, Broccoli provides 2.8g of protein,7g of carbohydrates, and 0.4g of fat.
Macronutrient Breakdown
- Protein: 2.8g - 33% of calories
- Carbohydrates: 7g - 82% of calories
- Fat: 0.4g - 11% of calories
Health Benefits of Broccoli
- Exceptionally high in vitamin C, supporting immune function and skin health
- Rich in vitamin K essential for blood clotting and bone health
- Contains sulforaphane, a compound studied for its potential cancer-fighting properties
- High fiber content supports digestive health and weight management
- Good source of folate, important for cell division and DNA synthesis
- Contains potent antioxidants that help protect cells from damage
How to Eat Broccoli
Broccoli can be eaten raw with dips, steamed, roasted, stir-fried, or added to soups and casseroles. Steaming for 3-4 minutes preserves the most nutrients while making it tender. Roasting at high heat (425°F) brings out natural sweetness and creates crispy edges. Don't discard the stems - they're equally nutritious when peeled and sliced. Pair with lemon juice or cheese for enhanced flavor.
Selection and Storage
Choose broccoli with tight, dark green florets without yellowing. Stems should be firm, not rubbery. Store unwashed in the refrigerator crisper for up to 5 days. Wash just before using. Broccoli freezes well - blanch for 3 minutes, then freeze for up to 12 months. Pre-cut broccoli has a shorter shelf life.
Dietary Considerations
Broccoli is extremely low in calories and naturally vegan, gluten-free, and keto-friendly. It's one of the most nutrient-dense foods per calorie. Those taking blood thinners should maintain consistent intake due to vitamin K content. Raw broccoli may cause digestive discomfort for some people; cooking improves digestibility.
Frequently Asked Questions About Broccoli Calories
How many calories are in Broccoli?
Broccoli contains 34 calories per 100 grams. A typical serving may contain more or fewer calories depending on the portion size. For example, a 1 serving (85g) contains approximately 29 calories.
Is Broccoli good for weight loss?
Yes, Broccoli is relatively low in calories with only 34 calories per 100g, making it a good choice for weight loss diets when consumed as part of a balanced eating plan.
Is Broccoli high in protein?
Broccoli contains 2.8g of protein per 100g, which is relatively modest. Consider pairing it with higher-protein foods to meet your protein goals.
What vitamins and nutrients are in Broccoli?
Broccoli provides several important nutrients including 2.8g of protein,7g of carbohydrates (including 2.6g of fiber and 1.7g of sugar), and 0.4g of fat per 100g. It also contains 33mg of sodium. The specific vitamin and mineral content varies, but broccoli can contribute to a balanced, nutritious diet.