Broccoli, raw
Raw
34 kcal (33-35) per 100 g
- Protein
- 2.8 g
- Carbs
- 6.6 g
- Fat
- 0.4 g
Source: USDA FoodData Central, SR Legacy, FDC 170379.
Calories in broccoli
Boiled broccoli, 1 cup, chopped (156 g), has 55 kcal. 100 g boiled is 35 kcal; 100 g raw is 34 kcal.
Raw and boiled broccoli compared, since a cup of each holds a different amount.
Calories by amount
By cup and pack
Scroll sideways to see all columns.
| Amount | Weight (g) | Calories (kcal) | Basis |
|---|---|---|---|
| Boiled broccoli | |||
| 1/4 cup, chopped | 39 | 1411-16 | Calculated from 1 cup (USDA) |
| 1/3 cup, chopped | 52 | 1815-22 | Calculated from 1 cup (USDA) |
| 1/2 cup, chopped | 78 | 2722-33 | Calculated from 1 cup (USDA) |
| 1 cup, chopped | 156 | 5544-65 | USDA household measure |
| 1 spear (about 5" long) | 37 | 1310-15 | USDA household measure |
| 1 stalk, small (5" long) | 140 | 4940-58 | USDA household measure |
| 1 stalk (180 g)medium (7-1/2" - 8" long) | 180 | 6351-75 | USDA household measure |
| 1 stalk (280 g)large (11"-12" long) | 280 | 9879-117 | USDA household measure |
| Raw broccoli | |||
| 1/4 cup chopped | 23 | 86-9 | Calculated from 1 cup (USDA) |
| 1/2 cup chopped | 46 | 1512-18 | Calculated from 1 cup (USDA) |
| 1 cup, chopped or diced | 88 | 3024-36 | USDA household measure |
| 1 cup chopped | 91 | 3125-37 | USDA household measure |
Typical servings, Remembite estimates
Remembite typical-serving estimates, not USDA measures. Each serving weight is our assumption, so weigh your own portion when you can.
| Serving | Weight (g) | Calories (kcal) |
|---|---|---|
| small bowlEstimate | 80 | 2821-35 |
| medium bowlEstimate | 150 | 5342-63 |
| large bowlEstimate | 220 | 7760-95 |
By weight
| Amount | Raw (kcal) | Boiled (kcal) |
|---|---|---|
| 50 g | 1716-18 | 1817-18 |
| 100 g | 3433-35 | 3534-36 |
| 150 g | 5149-53 | 5350-55 |
| 200 g | 6865-71 | 7067-73 |
| 1 oz (28 g) | 109-10 | 10 |
| 4 oz (113 g) | 3937-40 | 4038-41 |
| 8 oz (227 g) | 7774-80 | 7976-82 |
Small numbers after each value are the range, with about an 80 percent chance that the reference value falls inside. Weights are calculated from 100 g of each USDA record. How the range works.
Raw vs cooked, per 100 g
Broccoli, boiled
Boiled
35 kcal (34-36) per 100 g
- Protein
- 2.4 g
- Carbs
- 7.2 g
- Fat
- 0.4 g
Source: USDA FoodData Central, SR Legacy, FDC 169967.
Compared with similar foods
| Food | Raw (kcal per 100 g) | Cooked (kcal per 100 g) |
|---|---|---|
| Broccoli | 34 | 35 |
| Cauliflower | 25 | 23 |
| Spinach | 23 | 23 |
| Carrot | 41 | 35 |
Measuring broccoli
Broccoli cooks down, so a cup of raw chopped broccoli weighs 91 g and a cup of boiled broccoli weighs 156 g. They are not the same amount of vegetable, and weight avoids the problem. The raw record is trimmed broccoli: USDA lists leaves and tough stalks with trimmings as refuse, so weigh after trimming. The records are USDA broccoli, raw, and broccoli, cooked, boiled, drained, without salt. Broccoli roasted or sauteed in oil is not covered, and a plain boiled record is the default reference here. The bowl rows are Remembite typical-serving estimates (a medium bowl assumes 150 g), not USDA values.
Common questions
How many calories in a cup of broccoli?
It depends on the state. A cup of chopped raw broccoli weighs 91 g and has 31 kcal. A cup of boiled, chopped broccoli weighs 156 g and has 55 kcal.
Does broccoli have more calories raw or cooked?
Per hundred grams the records are close: raw is 34 kcal and boiled is 35 kcal. A cup of boiled broccoli has more calories because a cup of it weighs more.
How many calories in boiled broccoli?
Boiled broccoli is 35 kcal per hundred grams. A cup, chopped, weighs 156 g. The record is boiled, drained and without salt, so butter or oil added afterward is not part of it.
Often eaten with
- Chicken breast1 breast, bone and skin removed, roasted (172 g)284 kcal
- White rice1 cup, cooked (158 g)205 kcal
- Beef sirloin100 g grilled (100 g)257 kcal
- Salmon1 fillet, cooked (356 g)733 kcal
Start your own record
Create a free account with your email, then add Remembite to Claude. Want to look first? Watch Claude log a sample day, no account needed.
Sources: USDA FoodData Central, FDC 170379 (raw), FDC 169967 (boiled). Cup, spoon and piece weights are USDA household measures in the same records unless the Basis column says otherwise. Methodology. Estimates, not medical advice.
Source: USDA FoodData Central (CC0)