How Many Calories Are In Broccoli? | Quick Facts

Broccoli Calories By Serving

Broccoli is low in calories and big on volume. You can fill a plate with it and still land in a snack-sized energy range. Here’s a clear baseline by common measures so you can log meals with confidence.

Serving	Weight (g)	Calories
Raw, chopped, 1 cup	90	~35
Raw, 100 grams	100	~34
Cooked, boiled, 1 cup	156	~55
Cooked, 100 grams	100	~35
Frozen, unprepared, 1 cup	~146	~50
One spear (5 inches)	~37	~12

Once you set your daily calorie needs, these lines make portion planning quick and tidy for sides, bowls, and salads.

Calories In Broccoli Per 100 Grams: Handy Benchmarks

Per 100 grams is the cleanest way to compare foods. Raw broccoli lands near 34 calories per 100 grams. Cooked broccoli sits in a similar range per 100 grams because water shifts while fiber and protein stay steady. A cup of cooked broccoli weighs more than a cup of raw, so the per-cup number rises even though the food stays light.

Raw Broccoli: Cups, Grams, And Spears

One cup of chopped raw broccoli (about 90 grams) comes in around 35 calories. That’s fewer than many fruits per cup and leaves room for lean protein, grains, or potatoes on the same plate. A single spear adds roughly 12 calories, which makes topping a tray simple to track.

Cooked Broccoli: Steamed Or Boiled

Broccoli softens and traps less air when cooked, so more grams fit in a measuring cup. That’s why a cup of boiled broccoli rises to about 55 calories, even with a light profile per 100 grams. If you season with oil or butter, calories jump fast because fats are dense.

You can keep flavor high and energy low with lemon, garlic, spices, chile flakes, and a splash of vinegar. For meal prep, toss stems into stir-fries or slaws to stretch volume without changing totals much.

Frozen Broccoli: Easy Swaps

Frozen florets are picked and packed at peak ripeness. Calories mirror fresh broccoli once thawed and cooked because the vegetable itself doesn’t change. Drain well, then roast or sauté to drive off surface moisture for better browning.

What The Numbers Mean For Your Day

Broccoli gives you lots of food per calorie. One heaping cup on the side adds texture, fiber, and water while barely nudging your daily total. That combo helps with fullness. Adults are encouraged to hit 2 to 3 cups of vegetables per day; broccoli counts toward dark-green vegetables in that target. See the Dietary Guidelines for Americans and the MyPlate vegetable group for how cups translate across meals.

Broccoli Nutrition Snapshot Beyond Calories

Calories don’t tell the whole story. One cup of raw broccoli delivers a large dose of vitamin C, vitamin K, fiber, and a touch of plant protein. Cooked broccoli boosts folate and provitamin A per cup because the serving holds more grams. You also pick up potassium, magnesium, and a bit more total fiber per cooked cup.

Broccoli stays low in sugar and keeps net carbs modest, which suits balanced plates and mixed-macro meals. Steam or microwave to protect texture and color; roasting brings sweet notes through light caramelization.

Calories By Cooking Method And Add-Ins

Calories shift most when fats or cheese enter the pan. Use the grid below to plan sides and bowls without guessing.

Method/Serving	Add-Ins	Approx. Calories
Steamed, 1 cup	Salt, lemon	~55
Roasted, 1 cup	1 tsp olive oil	~95
Stir-fry, 1 cup	1 tsp sesame oil + soy	~95–105
Cheesy bake, 1 cup	2 Tbsp shredded cheddar	~135–150
Butter-tossed, 1 cup	1 tsp butter	~90–95
Creamy soup, 1 cup	Milk base	~120–180

Label Smarts: Portions, Sides, And Bowls

Packages might list a 1/2-cup cooked portion. That’s roughly 78 grams and around 28 calories, which can look tiny on a label. In real meals, people tend to eat a full cup or more, so plan with the larger measure when you track.

If your bowl leans protein-heavy, broccoli is a neat way to push volume up without pushing calories up. It also pairs well with grains. Try a 50/50 plate: half vegetables, the rest split between protein and starch.

How To Keep Calories Low And Flavor High

Seasoning Moves

Use citrus, garlic, pepper, smoked paprika, mustard, or herbs. A dusting of parmesan adds pop for a small cost in calories when kept to a teaspoon or two.

Cooking Moves

Steam for tenderness. Roast on a hot sheet pan for crisp edges. Stir-fry quickly over medium-high heat to keep color bright. Blanch stems, then slice thin for salads and slaws.

Sauces Without A Big Calorie Bill

Whisk yogurt with lemon and dill. Blend tahini with water and garlic to thin it out. Toss florets with salsa verde or chimichurri in small amounts. Measure oils so a casual pour doesn’t turn a 55-calorie side into a 150-calorie side.

Meal Ideas With Broccoli Calories Counted

Five-Minute Side

Microwave florets in a vented bowl for two minutes, drain, then finish with lemon and pepper: about 55 calories per cup cooked.

Sheet-Pan Dinner

Roast broccoli with onion wedges and chickpeas. Use one teaspoon of oil per serving to keep the tray near 95 calories for the broccoli portion.

Big Lunch Salad

Toss raw florets with cherry tomatoes, cooked grains, and tuna. The broccoli only adds about 35 calories per cup raw, so you can spend calories on protein or a grain scoop.

Broccoli Vs. Other Low-Cal Veg Choices

Spinach, zucchini, mushrooms, cabbage, and cauliflower sit in the same low range per cup. Broccoli stands out for fiber and vitamin C per serving, which helps with fullness and meal balance. Pick any mix you enjoy; variety keeps plate fatigue away.

Common Questions On Tracking

Do Florets And Stems Differ?

They’re close. Stems carry slightly fewer buds and a bit more water, so the calorie difference across a plate is tiny. Peel tough outer layers on thick stems for a sweeter bite.

What About Air Fryers?

Air fryers mimic roasting. Set a hot temperature, use a measured teaspoon of oil per serving, and shake once. Your calories will match the roasted line in the grid.

How Should I Log Mixed Dishes?

Weigh the broccoli portion and count add-ins separately. A teaspoon of oil adds about 40 calories. Cheese adds around 55 calories per 2 tablespoons shredded. That keeps totals predictable across recipes.

Bottom Line For Meal Planning

Broccoli brings light calories, fiber, and water in a tidy package. If your goal is weight loss or steady maintenance, it’s a handy lever: you can scale portions up to increase volume while steering calories with measured fats. Want a step-by-step walkthrough next? Try our calorie deficit guide.