🥦 Raw broccoli provides 34 kcal per 100g — one of the lowest-calorie vegetables available. A 100g serving also provides 2.8g protein and 2.6g fibre.
Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
34
kcal
per 100g, raw
6.64
g
Carbs
2.82
g
Protein
0.37
g
Fat
2.6
g
Fiber
31
kcal per cup florets (91g)
52
kcal per head (154g)
10
kcal per oz (28g)
✔ Highest sulforaphane source✔ Excellent vitamin C✔ High protein for a vegetable✔ Fat free✔ Gluten free✔ Vegan
🥦
🔬Highest sulforaphane — most potent Antioxidant support compound
🛡Excellent vitamin C — 89mg per 100g
💪High protein — 2.82g per 100g
🦴Exceptional vitamin K — 102µg
👁Lutein and zeaxanthin for eye health
🔥Only 34 kcal per 100g
🥦 Calculate Calories for Any Broccoli Weight
Weight100g
Nutrition Facts
Per 100g (raw broccoli)
* % Daily Value based on a 2,000 kcal diet.
Quick summary: Broccoli contains 34 calories per 100g and 31 calories per cup. It is the richest dietary source of sulforaphane — the most potent dietary Antioxidant support compound known, which activates the body's NRF2 antioxidant defence system. A 100g serving provides 99% of daily vitamin C and 85% of vitamin K. With 4.0g net carbs and 2.82g protein per 100g, broccoli is keto-compatible and exceptionally nutritious.
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
How does broccoli fit your daily calorie goal?
Calculate your TDEE to see exactly how it fits your daily budget
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
🔬
Sulforaphane
~73 mg
Isothiocyanate
Most potent dietary Antioxidant support compound — activates NRF2
🛡
Vitamin C
89.2 mg
99% Daily Value
Near full daily requirement per 100g
🦴
Vitamin K
101.6 µg
85% Daily Value
Bone health and blood clotting
⚡
Potassium
316 mg
7% Daily Value
Blood pressure and heart function
💪
Protein
2.82 g
6% Daily Value
High for a vegetable
👁
Lutein + Zeaxanthin
1403 µg
Carotenoids
Eye health, macular degeneration prevention
Broccoli Health Benefits & Nutrition
Sulforaphane — The Most Potent Dietary Antioxidant support 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 associated with antioxidant activity biomarkers in prostate cancer, improves supports natural cleansing 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. Evidence suggests 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 contains 34 calories per 100g. A cup of broccoli florets (91g) has 31 calories. A medium head (154g) has 52 calories. Use the slider above for any weight.
Is broccoli a nutritious vegetable?
Broccoli is consistently ranked among the most nutritious vegetables. It provides near-complete daily vitamin C (99% DV per 100g), exceptional vitamin K (85% DV), the most potent dietary Antioxidant support compound (sulforaphane), and meaningful protein (2.82g/100g). It is an exceptionally well-rounded nutritional package.
How should broccoli be cooked to preserve nutrients?
Microwaving or steaming preserves the most sulforaphane and vitamin C. Boiling causes significant nutrient loss into water. Do not overcook — broccoli should remain bright green and slightly crunchy. Chopping broccoli and letting it rest for 40 minutes before cooking activates myrosinase and increases sulforaphane formation.
Is broccoli good for weight loss?
Excellent. Broccoli provides only 34 kcal per 100g while being rich in fiber (2.6g), protein (2.82g), and water (89%). The combination creates strong satiety. You can eat a large volume of broccoli for very few calories — making it ideal as a high-volume, low-calorie food for weight management.
Can you eat broccoli on keto?
Yes — broccoli is one of the best keto vegetables. With only 4.0g of net carbs per 100g, a cup of broccoli has just 3.9g of net carbs, fitting easily within keto carb limits while providing substantial fiber, vitamins, and protein.
Why does broccoli smell when cooked?
The sulphur smell from overcooked broccoli comes from hydrogen sulfide and other sulfur compounds released when glucosinolates break down with prolonged heat. Brief cooking (steaming 3-4 minutes) minimises the smell and preserves more nutrients. The smell indicates overcooking and significant nutrient loss.
