Broccoli Calories – Per Cup & Per 100g
Broccoli is consistently ranked among the most nutritious vegetables on the planet — and it happens to be one of the lowest in calories, making it almost impossible to overeat even when you’re actively trying to.
⚡ Quick Answer: 1 cup of raw broccoli (91g) has just 31 calories. Steamed broccoli has 55 calories per cup. Even a large 200g serving stays under 70 calories — one of the best low-calorie vegetables available.
📋 This guide covers: Calories per cup, calories per 100g, raw vs steamed vs boiled, nutrition facts, broccoli vs cauliflower, and why broccoli is exceptional for dieting.
This complete broccoli calories guide breaks down every way you eat this vegetable — so you can see exactly what it contributes to your plate.
Broccoli Calories Per Cup
| Serving | Weight | Calories | Protein | Fiber |
|---|---|---|---|---|
| 1 Cup, Raw (chopped) | 91g | 31 | 2.6g | 2.4g |
| 1 Cup, Steamed | 156g | 55 | 3.7g | 5.1g |
| 1 Cup, Boiled | 156g | 54 | 3.7g | 5.1g |
| 1/2 Cup, Raw | 46g | 16 | 1.3g | 1.2g |
| 1 Large Spear | 31g | 11 | 0.9g | 0.8g |
Broccoli Calories Per 100g
| Form | Per 100g | Calories | Protein |
|---|---|---|---|
| Raw Broccoli | 100g | 34 | 2.8g |
| Steamed Broccoli | 100g | 35 | 2.4g |
| Boiled Broccoli | 100g | 35 | 2.4g |
| Roasted Broccoli (no oil) | 100g | 40 | 3.0g |
| Roasted Broccoli (with oil) | 100g | 85 | 2.8g |
| Frozen Broccoli (cooked) | 100g | 28 | 2.9g |
Broccoli Nutrition Facts (1 Cup Raw, 91g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 31 | — |
| Carbohydrates | 6g | 2% |
| Fiber | 2.4g | 9% |
| Protein | 2.6g | 5% |
| Vitamin C | 81mg | 90% |
| Vitamin K | 93mcg | 78% |
| Folate | 57mcg | 14% |
Broccoli vs Cauliflower Calories
| Vegetable | Serving | Calories | Vitamin C | Fiber |
|---|---|---|---|---|
| Broccoli (raw) | 1 cup (91g) | 31 | 81mg | 2.4g |
| Cauliflower (raw) | 1 cup (107g) | 27 | 52mg | 2.1g |
Why Broccoli is One of the Best Diet Vegetables
- Extremely low calorie density — large portions stay under 100 calories easily
- High protein for a vegetable — 2.6g per cup, more than most vegetables
- High fiber promotes fullness and digestive health
- Versatile cooking — raw, steamed, roasted, stir-fried, or added to soups
- Volume eating friendly — fills a large portion of your plate without filling your calorie budget
Broccoli Calories FAQ
How many calories in a cup of broccoli?
1 cup of raw broccoli (91g) has 31 calories. Steamed or boiled, 1 cup has around 54-55 calories due to water absorption.
How many calories in 100g of broccoli?
100g of raw broccoli has approximately 34 calories.
Does cooking broccoli change its calories?
Minimally — steaming or boiling doesn’t add calories. Adding oil, butter, or cheese does.
Is broccoli good for weight loss?
Yes — it’s one of the best vegetables for weight loss due to low calories, high fiber, and high volume per serving.
How much broccoli can I eat on a diet?
Practically unlimited when steamed or raw — even 300g of broccoli is under 110 calories.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie values are approximate and may vary by broccoli variety and cooking method.
