Calories in Broccoli: Per Cup, Raw and Cooked

One cup of raw broccoli (91 g) contains just 31 calories, 2.6 g of protein, and 2.4 g of fiber — making it one of the most nutrient-dense vegetables per calorie, according to USDA FoodData Central (NDB 11090).

Broccoli earns its reputation as a weight-loss staple not from any single compound but from a straightforward ratio: very few calories packed with fiber, micronutrients, and a modest protein contribution. Whether you are tracking macros, managing blood sugar, or simply trying to fill a plate without blowing a calorie budget, knowing exactly what you are eating matters. Here is the full picture.

Calories by serving size and preparation

The numbers shift significantly depending on how you prepare broccoli. Raw florets weigh less per cup than cooked ones because heat wilts and compresses the vegetable. Use the table below as your reference for common portions.

Serving	Weight	Calories	Protein	Total Carbs	Fiber	Net Carbs	Fat
1 cup raw florets	91 g	31 kcal	2.6 g	6.0 g	2.4 g	3.6 g	0.3 g
1 cup steamed	156 g	54 kcal	3.7 g	11.2 g	5.1 g	6.1 g	0.6 g
1 cup roasted (no oil)	156 g	54 kcal	3.7 g	11.2 g	5.1 g	6.1 g	0.6 g
1 medium spear (raw)	37 g	13 kcal	1.1 g	2.4 g	1.0 g	1.4 g	0.1 g
100 g raw	100 g	34 kcal	2.8 g	6.6 g	2.6 g	4.0 g	0.4 g

Sources: USDA FoodData Central, NDB 11090 (raw) and NDB 11093 (cooked, boiled/steamed). Net carbs = total carbs minus fiber.

Macro breakdown

Broccoli’s macronutrient profile is dominated by water (roughly 89% by weight when raw) and fiber. Its carbohydrate content is real but largely offset by fiber — a one-cup raw serving has only about 3.6 g of net carbohydrates, making it suitable for low-carb and ketogenic eating patterns.

The protein content is modest by meat or legume standards but notable for a vegetable: 2.6 g per raw cup. Across a day of eating, that adds up. Broccoli also provides vitamin C (89 mg per raw cup, exceeding the adult RDA), vitamin K, folate, and sulforaphane, a glucosinolate compound with active research interest in metabolic health.

Fat is negligible in plain broccoli. Adding olive oil, butter, or cheese sauce is the main calorie lever when cooking — a single tablespoon of olive oil adds 119 calories, nearly four times the broccoli itself.

Does it fit your goals?

For weight loss. Broccoli is what dietitians call a high-volume, low-energy-density food. Two cups of raw broccoli fill a large bowl, weigh roughly 182 g, and cost only 62 calories. That volume activates stretch receptors in the stomach and contributes fiber that slows gastric emptying — both of which support satiety. If you are working with a calorie deficit, loading half your plate with broccoli is a straightforward way to reduce overall energy intake without fighting hunger. See also our guide to counting calories to lose weight for how to structure a sustainable deficit around high-volume vegetables.

For blood sugar management. Broccoli’s glycemic index is approximately 15 (low), and its glycemic load per one-cup raw serving is under 2 — essentially negligible. The fiber matrix slows the absorption of the carbohydrates present, producing a flat post-meal glucose response. For people with prediabetes or type 2 diabetes who need to watch total carbohydrate and minimize glucose spikes, broccoli is close to a free food. You can check the glycemic impact of your full meal using our glycemic load calculator.

For muscle building and higher protein targets. Broccoli alone will not meet protein needs, but it contributes meaningfully to total daily intake when eaten in volume. Pair it with protein-dense foods and use our macro calculator to confirm your protein targets are being met across the day.

Common measurement questions

A “head” of broccoli varies widely — a medium supermarket head weighs roughly 350–450 g raw and yields about 3–4 cups of florets, or 105–138 calories for the florets alone (excluding the stalk, which is edible and nutritionally similar). Frozen broccoli is essentially identical in nutrition to fresh; blanching before freezing does not significantly alter calorie content, though it reduces some water-soluble vitamins like vitamin C by about 10–15%.

Photograph your broccoli serving with CalEye and let the AI estimate the portion weight — logging a side dish takes under ten seconds.

---

References: USDA FoodData Central, NDB 11090 (Broccoli, raw) and NDB 11093 (Broccoli, cooked, boiled, drained, without salt). https://fdc.nal.usda.gov/