Calories in Broccoli
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
🥦 Calculate Calories for Any Broccoli Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 89.2 mg | 99% | |
| Vitamin K | 101.6 µg | 85% | |
| Potassium | 316 mg | 7% | |
| Folate (B9) | 63 µg | 16% | |
| Vitamin B6 | 0.18 mg | 10% | |
| Manganese | 0.21 mg | 9% | |
| Vitamin A (RAE) | 31 µg | 3% | |
| Magnesium | 21 mg | 5% | |
| Calcium | 47 mg | 4% | |
| Phosphorus | 66 mg | 5% |
Calories in Broccoli by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Broccoli Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 cup florets | 91g | 31 kcal | 6.0g | 3.9g | 0.3g |
| 1 medium head | 154g | 52 kcal | 10.2g | 6.5g | 0.6g |
| 1 large head | 608g | 207 kcal | 40.4g | 25.8g | 2.3g |
| 1 spear | 31g | 11 kcal | 2.1g | 1.3g | 0.1g |
| 1 oz | 28g | 10 kcal | 1.9g | 1.2g | 0.1g |
Macronutrient Breakdown — per 100g
Broccoli is 89% water. Net carbs are 4.0g per 100g — very low. At 2.82g of protein per 100g, broccoli has unusually high protein for a vegetable. Most of its calories come from carbs, but the protein percentage of total calories is 33% — comparable to some protein foods.
Micronutrient Highlights
Broccoli Health Benefits & Nutrition
Sulforaphane — The Most Potent Dietary Anti-Cancer Compound
Broccoli is by far the richest dietary source of sulforaphane — an isothiocyanate formed when glucoraphanin (in broccoli) is converted by myrosinase enzyme when cells are damaged by chewing or chopping. Sulforaphane is the most potent known dietary activator of NRF2 — the 'master regulator' of antioxidant defence. Clinical trials have shown sulforaphane reduces cancer biomarkers in prostate cancer, improves detoxification of airborne carcinogens, and reduces H. pylori infection. Broccoli sprouts contain 20–100× more glucoraphanin than mature broccoli.
Vitamin C — Nearly the Full Daily Requirement
Broccoli provides 89.2mg of vitamin C per 100g — 99% of the adult daily requirement. This is more vitamin C than oranges (53mg) or lemons (53mg). Vitamin C in broccoli supports immune function, collagen synthesis, and iron absorption. Steaming preserves more vitamin C than boiling (which leaches into water). Microwaving is the best method for preserving vitamin C in broccoli.
Bone Health — Vitamin K and Calcium
Broccoli is exceptional for bone health due to its combination of vitamin K (102µg — 85% DV) and calcium (47mg). Vitamin K2 activates osteocalcin — a protein that binds calcium into bone matrix. Studies show vitamin K deficiency is a significant risk factor for osteoporosis independent of calcium intake. Broccoli also contains sulforaphane which has been shown to stimulate osteoblast (bone-building cell) activity.
Eye Health — Lutein and Zeaxanthin
Broccoli contains 1,403µg of lutein and zeaxanthin per 100g — carotenoids that accumulate in the macula of the retina and protect against blue light damage. High dietary lutein and zeaxanthin intake is associated with 26% lower risk of age-related macular degeneration (AMD) — the leading cause of blindness in older adults. These carotenoids also reduce the risk of cataracts. The lutein bioavailability from broccoli increases significantly when eaten with fat.
Broccoli vs Other Vegetables — Calorie Comparison
Is Broccoli Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.