EatSeeNutrition information: broccoli
| Nutrient | Carbs 100 g | % RI* | Serving (150 g) |
|---|---|---|---|
| Energy | 34 kcal142 kJ | 2% | 51 kcal213 kJ |
| Fat | 0.4 g | 1% | 0.6 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 4 g | 2% | 6 g |
| of which sugars | 1.7 g | 2% | 2.6 g |
| Fiber | 2.6 g | - | 3.9 g |
| Protein | 2.8 g | 6% | 4.2 g |
| Salt | 0.08 g | 1% | 0.12 g |
| Water | 89.3 g | - | 134 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in broccoli?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 florets12 g | 4 kcal | 0.3 g | 0.5 g | <0.1 g |
| 100 g | 34 kcal | 2.8 g | 4 g | 0.4 g |
| Serving150 g | 51 kcal | 4.2 g | 6 g | 0.6 g |
| Whole broccoli350 g | 119 kcal | 9.8 g | 14 g | 1.4 g |
Vitamins and minerals
Per 100 g, broccoli is highest in vitamin K (135% RI), vitamin C (112%), and folate (32%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 316 mg | 16% |
| Calcium | 47 mg | 6% |
| Magnesium | 21 mg | 6% |
| Phosphorus | 66 mg | 9% |
| Iron | 0.7 mg | 5% |
| Zinc | 0.4 mg | 4% |
| Selenium | 2.5 µg | 5% |
| Vitamin C | 89.2 mg | 112% |
| Vitamin B1 (thiamin) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.12 mg | 9% |
| Vitamin B3 (niacin) | 0.6 mg | 4% |
| Vitamin B6 | 0.18 mg | 13% |
| Folate | 63 µg | 32% |
| Vitamin A | 31 µg | 4% |
| Vitamin E | 0.8 mg | 7% |
| Vitamin K | 102 µg | 135% |
Broccoli compared with other foods
Broccoli has more calories per 100 g than 60% of the vegetables in our chart. Here are foods in the vegetables category with similar calorie counts (kcal per 100 g):
- White cabbage25 kcal
- Yellow bell pepper27 kcal
- Red cabbage31 kcal
- Red bell pepper31 kcal
- Broccoli34 kcal
- Onion40 kcal
- Carrot41 kcal
- Canned corn67 kcal
- Raw potatoes77 kcal
Broccoli in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1500-calorie diet - day 7: broccoli, egg, and sunflower seed salad
- 1800-calorie diet - day 2: broccoli, egg, and sunflower seed salad
- 2500-kcal meal plan - day 2: chicken in mushroom sauce with broccoli
- Vegetarian diet – day 3: broccoli and cheese pasta bake
Recipes with this ingredient
- Cream of broccoli soup with blue cheese and croutons – about 460 kcal per serving
- Tofu with broccoli and sesame - about 565 kcal per serving
- Pasta with broccoli, garlic, and white beans - about 471 kcal per serving
- Broccoli salad with egg and sunflower seeds - about 343 kcal per serving
- Baked pasta with broccoli and cheese — about 581 kcal per serving
- Roast turkey with broccoli and cauliflower - about 364 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Broccoli, raw” (NDB 11090). Polish names and servings: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.