Calories in Broccoli: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11% DV | 11% |
| Vitamin C | 135% DV | 135% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 3% DV | 3% |
| Vitamin K | 116% DV | 116% |
| Vitamin B6 | 11% DV | 11% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 14% DV | 14% |
| Calcium | 4% DV | 4% |
| Iron | 4% DV | 4% |
| Magnesium | 5% DV | 5% |
| Potassium | 6% DV | 6% |
| Zinc | 2% DV | 2% |
| Sodium | 1% DV | 1% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup chopped (91g).
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Health Benefits of Broccoli
How to Track Broccoli Accurately
Accurately tracking broccoli requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track broccoli and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Broccoli
| Serving | Weight | Calories |
|---|---|---|
| 1 cup chopped (91g) | 91g | 31 |
| 1 medium stalk (180g) | 180g | 61 |
| 100g | 100g | 34 |
| 1 floret (11g) | 11g | 4 |
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Frequently Asked Questions
How many calories in Broccoli?
Broccoli contains 31 calories per 1 cup chopped (91g). Per 100g, broccoli provides approximately 34 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track broccoli calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Broccoli healthy?
Broccoli provides 31 calories, 2.6g protein, 6g carbohydrates, and 0.3g fat per serving. Broccoli is one of the most nutrient-dense vegetables available, providing over 100% of daily vitamin C and vitamin K requirements in a single cup. Like all foods, broccoli is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Broccoli calories?
The most accurate way to track broccoli is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies broccoli from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.