Calories in Broccoli: Complete Nutrition Facts & Benefits
Executive Summary
Broccoli contains just 34 calories per cup of raw florets, making it one of the most nutrient-dense, low-calorie vegetables available for weight-conscious eaters.
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A single cup delivers 101.6 micrograms of vitamin K (more than the daily recommended value), 89.2mg of vitamin C (nearly the entire day’s needs), and 63 micrograms of folate—all while contributing virtually no fat and keeping you satiated with quality fiber. Whether you’re tracking macros, managing calories, or optimizing micronutrient intake, broccoli punches far above its weight class. This isn’t hyperbole; the data backs it up.
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Main Data Table
| Nutrient | Amount | Per Serving (1 cup/91g) |
|---|---|---|
| Calories | 34 | — |
| Protein | 2.8g | 8.2% of calories |
| Carbohydrates | 6.6g | 77% of calories |
| Fiber | 2.6g | 39% of carbs (net carbs: 4g) |
| Fat | 0.4g | Essentially negligible |
| Vitamin C | 89.2mg | 149% Daily Value |
| Vitamin K | 101.6 mcg | 127% Daily Value |
| Folate | 63 mcg | 16% Daily Value |
| Potassium | 316 mg | 6% Daily Value |
Breakdown by Experience/Category
Broccoli’s nutritional profile adapts well across different dietary approaches. For those counting macros, the 34-calorie baseline scales predictably: 2 cups (182g) delivers 68 calories with 5.6g protein and 5.2g fiber—making it ideal for high-volume eating. For keto dieters, the 4g net carbs per cup fits comfortably within strict protocols, though you’d need to consume large quantities to reach calorie goals. Plant-based athletes benefit from the protein-to-calorie ratio being relatively efficient; while not a primary protein source, it contributes meaningfully in large volumes.
Raw broccoli maintains all nutritional values, but steaming (5 minutes) or light roasting (15 minutes at 400°F) actually increases bioavailability of certain compounds like sulforaphane while barely changing the macros. Overcooking (boiling 10+ minutes) causes vitamin C to leach into water—expect 20-40% losses—but fiber and minerals remain stable.
Comparison Section
How does broccoli stack up against similar cruciferous and green vegetables? Let’s examine the data:
| Vegetable | Calories (1 cup) | Protein (g) | Vitamin C (mg) | Vitamin K (mcg) | Fiber (g) |
|---|---|---|---|---|---|
| Broccoli | 34 | 2.8 | 89.2 | 101.6 | 2.6 |
| Cauliflower | 25 | 2.0 | 46 | 80.7 | 2.2 |
| Kale (raw) | 33 | 3.3 | 80 | 1062 | 0.9 |
| Brussels Sprouts | 38 | 3.0 | 85 | 218 | 2.4 |
| Spinach (raw) | 7 | 0.9 | 13.6 | 145 | 0.7 |
The takeaway: Broccoli occupies a sweet spot. It beats cauliflower and Brussels sprouts in both vitamin C and vitamin K density. While spinach is lower-calorie, broccoli delivers substantially more fiber (2.6g vs. 0.7g) and protein (2.8g vs. 0.9g) per cup, making it more satiating. Kale has extraordinary vitamin K, but broccoli’s superior vitamin C and comparable calories make it the better all-rounder for most people.
Key Factors
1. Exceptional Vitamin K Density
At 101.6 micrograms per cup, broccoli delivers 127% of your daily vitamin K requirement in a single serving. This fat-soluble vitamin is critical for blood clotting and bone health. The data shows most people severely underconsume vitamin K—a cup of broccoli essentially guarantees you hit this essential nutrient. This is particularly important for anyone on blood-thinning medications like warfarin, where consistency matters more than the nutrient itself being problematic.
2. Outstanding Vitamin C for Immune Function
With 89.2mg of vitamin C (149% Daily Value), broccoli punches above its low calorie count. Unlike supplements, this C comes packaged with fiber and quercetin, a flavonoid with anti-inflammatory properties. The challenge: cooking destroys vitamin C. Steaming for 5 minutes retains ~90% of it; boiling for 10+ minutes drops retention to 60%. This explains why raw broccoli in salads or lightly steamed florets maximize this benefit.
3. Fiber Without the Calorie Cost
The 2.6g of fiber per 34-calorie cup is remarkable. This means roughly 39% of broccoli’s carbohydrates come from fiber, giving you only 4g of net carbs. Fiber slows digestion, stabilizes blood sugar, and increases satiety—all crucial for weight management. Studies consistently show that high-fiber, low-calorie foods like broccoli reduce overall calorie intake better than low-calorie, low-fiber alternatives.
4. Meaningful Plant-Based Protein
While 2.8g of protein per cup isn’t a primary protein source, it’s substantial for a vegetable. Eating 2 cups (a typical serving) delivers 5.6g protein alongside complete amino acid profiles (broccoli contains all nine essential amino acids, though in unbalanced ratios). Combined with legumes, grains, or animal proteins, broccoli contributes meaningfully to total protein intake without displacing other nutrients.
5. Minimal Fat with Maximum Micronutrient Bioavailability
The 0.4g of fat per cup isn’t a limitation—it’s actually strategic. While fat-soluble vitamins (A, D, E, K) need some dietary fat for absorption, broccoli’s K and other micronutrients are maximally available when consumed as part of a normal meal containing healthy fats. A simple olive oil drizzle (1 teaspoon adds ~40 calories and 4.5g fat) dramatically improves absorption without significantly altering the vegetable’s nutritional profile.
Historical Trends
Broccoli’s nutritional data has remained remarkably stable over the past decade. Unlike some crops that have declined in micronutrient density due to soil depletion and selective breeding for yield, broccoli maintained consistent vitamin K and C levels through 2020-2026. The USDA database shows negligible variations (±5%) across seasons and growing regions, suggesting broccoli’s nutritional resilience.
The shift toward raw and lightly-cooked broccoli consumption (driven by awareness of heat-sensitive nutrients) has grown adoption among nutrition-conscious consumers. Simultaneously, frozen broccoli has gained credibility—flash-freezing within hours of harvest actually preserves more vitamin C than fresh broccoli stored 3-5 days in refrigeration. This trend data isn’t reflected in calorie counts (identical at 34 calories per cup raw or frozen), but it influences practical dietary recommendations.
Expert Tips
1. Pair Broccoli with Healthy Fat for Nutrient Absorption
Add just 1 teaspoon of olive oil, eat alongside an egg-based dish, or include avocado in the same meal. This maximizes absorption of fat-soluble vitamins like K (101.6 mcg) without significantly impacting your calorie total. The data shows this practice increases K bioavailability by 20-40% compared to fat-free preparation.
2. Eat It Raw or Lightly Steam for Maximum Vitamin C
Preserve the 89.2mg of vitamin C by consuming raw broccoli or steaming for 3-5 minutes maximum. If you boil, save the water for soups to recapture leached vitamins. Raw broccoli in salads, with hummus, or roasted at 400°F for 12-15 minutes all retain >80% of vitamin C content.
3. Use Frozen Broccoli as Your Default
Frozen broccoli has identical macros and calorie counts (34 per cup) but often higher micronutrient retention than fresh stored several days. It’s cheaper, lasts longer, and eliminates prep waste. The convenience factor means you’re more likely to actually eat vegetables, which matters more than chasing a 5% nutrient difference.
4. Calculate Portions by Visual Cues, Not Just Cups
A heaping cup (about a tennis ball-sized amount of florets) at 34 calories fits easily into any diet. For weight loss, eat 2-3 cups as a filling base to meals. For bulking, raw broccoli won’t interfere with calorie goals because it’s nearly impossible to eat broccoli in volumes large enough to impede high-calorie eating. Its satiety-to-calorie ratio is exceptional.
5. Combine with Iron-Rich Foods to Enhance Nutrient Synergy
Broccoli’s high vitamin C (89.2mg) dramatically increases absorption of non-heme iron from plant sources. Serve broccoli with lentils, beans, or tofu and you’ve created a nutritional powerhouse. The data suggests this combination increases iron bioavailability by up to 3-fold compared to iron eaten alone.
FAQ Section
Q1: How many calories are in 1 cup of raw broccoli?
Exactly 34 calories per cup (91g). This is the raw, unprepared measurement. Cooking methods like steaming or roasting don’t change calorie content significantly—water loss evaporates but solids remain, so a cooked cup might technically be slightly fewer calories if florets shrink, but for practical purposes, count 34 calories per cup regardless of preparation method. The key is measuring by weight (91g) rather than visual volume, as cooked broccoli becomes more compact.
Q2: Does broccoli have enough protein for muscle building?
Not as a standalone source—2.8g of protein per cup is insufficient. However, broccoli contributes meaningfully when combined with primary protein sources. Two cups (182g) provides 5.6g protein. If you’re eating broccoli alongside chicken, tofu, or eggs, those 5-6g from the vegetable add up across multiple meals. Athletes often overlook vegetable protein, but a plate with 6oz chicken (42g), 2 cups broccoli (5.6g), and whole grains creates cumulative protein adequacy. The real benefit is the fiber (5.2g per 2 cups) supporting digestion and recovery, not the protein itself.
Q3: Is frozen broccoli as nutritious as fresh?
Yes—and sometimes better. Both contain identical macro profiles: 34 calories, 2.8g protein, 2.6g fiber per cup. Micronutrient retention depends on time between harvest and consumption. Fresh broccoli stored 5 days in the refrigerator loses 20-30% of vitamin C. Frozen broccoli is flash-frozen within 6 hours of harvest, typically retaining 90%+ of vitamin C and other heat-sensitive nutrients. Unless you’re buying fresh broccoli directly from farmers and eating it same-day, frozen is nutritionally superior and more cost-effective.
Q4: Can I eat unlimited broccoli and lose weight?
Practically speaking, yes. At 34 calories per cup with 2.6g fiber, broccoli’s satiety-to-calorie ratio is exceptional. You’d need to consume 30 cups (2,730 calories) to reach 1 pound of body weight, and the fiber would almost certainly cause digestive discomfort before reaching that point. Real-world limit is typically 4-6 cups per meal before fullness becomes inevitable. The benefit for weight loss is the high-volume satiation; you eat more food by weight but fewer calories, reducing cravings and making calorie deficits sustainable.
Q5: Why is broccoli’s vitamin K so high, and does it interfere with blood thinners?
The 101.6 micrograms of vitamin K per cup is naturally abundant in all cruciferous vegetables. Vitamin K is essential for bone health and blood clotting regulation. If you’re taking warfarin (Coumadin) or similar blood-thinning medications, the concern isn’t broccoli itself—it’s inconsistency. The drug dosing is calibrated to your baseline vitamin K intake. Eating broccoli regularly is fine; dramatically changing intake (from zero to several cups daily, or vice versa) requires doctor consultation. The solution is consistency, not avoidance. Most cardiologists recommend maintaining stable broccoli intake and checking INR (blood clotting measure) regularly rather than eliminating this nutrient-dense food.
Conclusion
At 34 calories per cup, broccoli isn’t just low-calorie—it’s a nutritional overachiever. You’re getting 101.6 micrograms of vitamin K, 89.2mg of vitamin C, 2.6g of fiber, and meaningful plant-based protein, all while consuming virtually no fat and maintaining the vegetable’s satiety factor. Whether your goal is weight loss (high-volume, low-calorie eating), micronutrient optimization (vitamin K and C coverage in one serving), or sustainable dietary adherence (fiber for digestive satisfaction), broccoli delivers.
The actionable strategy: make broccoli your default vegetable side. Buy frozen for consistency and convenience. Prepare it with light steaming or roasting to preserve vitamin C. Pair with healthy fats and iron-rich proteins to maximize nutrient absorption and synergy. Two cups per meal fits comfortably into any calorie target while delivering tangible nutritional benefits. That’s the data-backed approach to using broccoli effectively in your diet.
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