How Many Calories Are Broccoli

Broccoli is one of the lowest-calorie vegetables you can eat. A standard serving of raw broccoli, about 100 grams contains just 34 calories. Most of those calories come from carbohydrates and a small amount of protein. Because broccoli is low in energy but high in fibre, water, and nutrients, it’s an ideal food for weight management and nutrient-dense eating plans.

Calories by Portion Size and Form

A single medium stalk of raw broccoli, including the florets and some of the stem, weighs around 150 grams and contains roughly 50 calories. A cup of chopped raw broccoli is closer to 30 calories, while a cup of steamed broccoli has about 55 calories due to slight concentration of nutrients and water loss. Boiled broccoli falls in a similar range unless oil, butter, or sauces are added. Frozen broccoli is calorie-equivalent to fresh once cooked, though pre-seasoned varieties may contain more calories due to added ingredients.

Nutritional Breakdown of Broccoli

Per 100 grams, broccoli provides around 7 grams of carbohydrates, 2.6 grams of fibre, 2.8 grams of protein, and virtually no fat. It’s incredibly rich in vitamin C, offering more than 100% of the recommended daily intake per serving. Broccoli is also an excellent source of vitamin K, folate, potassium, and a wide range of phytonutrients like sulforaphane, which may support detoxification and fight inflammation. Despite its low calorie count, broccoli is one of the most nutrient-dense foods in any diet.

Health Benefits of Broccoli

Broccoli supports immune health, bone strength, heart health, and even hormone balance. The high levels of antioxidants and anti-inflammatory compounds make it valuable in reducing oxidative stress. The sulforaphane in broccoli may help reduce the risk of certain cancers by supporting cellular health. Its high fibre content improves digestion, regulates blood sugar, and helps lower cholesterol. And thanks to its high volume and crunch, broccoli helps control hunger, a key advantage in calorie-controlled diets.

Downsides of Broccoli

Broccoli is generally well tolerated, but some people experience digestive discomfort like bloating or gas due to its fibre and sulphur-containing compounds. These effects are more common when eaten raw and may be reduced by steaming or roasting. Broccoli also contains goitrogens, compounds that may interfere with thyroid function in very high amounts, especially in people with existing thyroid issues. However, for most people, moderate broccoli consumption is completely safe and highly beneficial.

How Broccoli Impacts Your Diet

Broccoli is a key food in fat-loss and clean-eating diets because it allows you to eat more for fewer calories. You can fill half your plate with broccoli for under 100 calories, which physically fills your stomach and makes it easier to eat less overall. It pairs well with proteins like chicken, eggs, fish, and legumes, helping to round out a meal while keeping calories low. Because it’s high in fibre and water, broccoli slows digestion and stabilises blood sugar, reducing cravings and keeping you fuller longer.

Glycemic Index of Broccoli

Broccoli has a very low glycemic index, typically under 20, and an even lower glycemic load due to its low carbohydrate content. That means it has minimal impact on blood sugar, making it ideal for people with diabetes or anyone trying to regulate energy levels throughout the day. Even when cooked, broccoli does not spike insulin or blood glucose, especially when eaten with other macronutrients.

How Broccoli Is Grown and Prepared

Broccoli grows best in cool climates and is harvested before the flower heads fully bloom. The stalk and florets are both edible and can be consumed raw, steamed, roasted, stir-fried, or added to soups. Cooking reduces some water content and slightly concentrates nutrients, which is why cooked broccoli may appear to have more calories per cup though the difference is minimal unless added fat or sauces are used.

Ingredients in Broccoli

Whole broccoli contains only one ingredient, broccoli. It has no sugar, sodium, fat, or additives unless prepared in processed dishes. Frozen broccoli may include salt or butter in pre-flavoured options, but plain frozen broccoli retains the same calorie and nutrient profile as fresh. Broccoli powders or supplements may contain concentrates, but for most people, the whole food is the best way to get maximum benefit with minimal calories.

A Healthier Alternative? Maybe Not

Broccoli is already a top-tier vegetable in terms of calories-per-nutrient ratio, so there’s rarely a need to swap it out. However, for people with digestive issues, options like zucchini, spinach, or green beans may offer similar benefits with slightly less fibre. Still, for those who can tolerate it, broccoli remains one of the most effective vegetables for low-calorie, high-nutrient eating.

Summary

Broccoli contains about 34 calories per 100 grams, with most of its energy coming from carbs and protein. It’s high in fibre, rich in vitamins C and K, and loaded with antioxidants that support digestion, metabolism, and long-term health. Broccoli fits seamlessly into low-calorie diets, weight-loss plans, and blood sugar–controlled lifestyles. Whether raw, steamed, or roasted, broccoli offers unmatched nutritional value with very few calories making it one of the most efficient foods you can put on your plate.