How Many Calories Are There In Broccoli? | Fast Facts

Calories In Broccoli: Portions, Cooking, Add-Ins

Broccoli is a low-energy vegetable with a wide calorie spread once you factor in serving size and prep. A single cup of raw florets sits near 31 calories. A cup of cooked broccoli lands closer to 55 calories since cooking softens the stalks and buds, so more fits in the cup. Add oil, butter, or cheese and the number climbs fast.

Why The Same Cup Can Vary

Raw cups have more air space. Cooked cups pack tighter. That’s the simple reason cooked broccoli often shows a higher total per cup even though the grams per gram calories are similar. The second lever is what goes on the pan. A tablespoon of oil adds about 120 calories spread over the tray. A light drizzle is fine, but deep glossy crowns mean a larger bump.

Everyday Servings And Typical Calorie Counts

Serving	Calories	Notes
½ cup raw, chopped	~15	Snack plate or salad topper
1 cup raw florets (91 g)	~31	Standard cup measure
1 cup cooked, drained	~55	Boiled or steamed
1 medium stalk (~150 g)	~50	Trimmed and sliced
100 g raw	~34	Label-style reference
Tray-roasted, 1 cup	~80–110	Range depends on oil

Portions also tie back to your daily calorie needs, since cups stack up over a day. If you swap a heavy side for broccoli a few nights per week, you drop energy intake without cutting volume on the plate.

Nutrients Per 100 Grams And Per Cup

Per 100 g raw, broccoli averages about 34 calories with a small amount of protein, some fiber, and minimal fat. One cup raw (91 g) sits near the 31-calorie mark. One cup cooked bumps past 50 calories. The cup numbers help with quick meal planning while the 100 g reference helps when you weigh ingredients.

How Cooking Changes The Cup

Steaming softens tissue while keeping the surface dry. Boiling draws in water, so more broccoli can sit in a level cup. Roasting evaporates water, so the cup may look smaller but carry extra oil energy. Season with salt, pepper, citrus, or garlic to add flavor without big calorie swings.

What Counts As A Cup

Diet guidance treats 1 cup of raw or cooked vegetables as a standard unit, while raw leafy greens count as 2 cups for the same unit. That’s handy when you’re mixing salads and cooked sides in one day. See the MyPlate page on the Vegetable Group for the plain list of cup equivalents used in nutrition education.

Broccoli Calories By Cooking Method

Use this section to scan common kitchen styles and how they shift the total on the plate. Numbers below assume a single cup served in a bowl at the table.

Raw, Dressed Lightly

Keep florets crisp and bright. Toss with lemon juice or a spoon of plain yogurt. Calorie drift stays small since you’re adding acids and herbs, not fats. Great for lunch boxes and snack plates.

Steamed With Herbs

Place florets in a basket over simmering water for a few minutes, then season. A cup reads near the 50s if you keep fat additions spare. Use garlic, dill, or chili flakes for a bigger taste hit.

Boiled And Drained

Drop florets in salted water, cook until tender, and drain well. A cup still reads near 55 calories. Pat dry before dressing so oil doesn’t cling in pockets.

Roasted On A Sheet Pan

High heat gives a nutty edge from browning. Brush or spray oil instead of pouring from the bottle. A tablespoon over a full tray keeps the total reasonable. Add lemon zest at the end for aroma.

Label-Style Nutrition Snapshot

These label lines give a quick sense of what you get per reference unit. Use them to compare sides or to plan a bowl with protein and carbs around it.

Raw Broccoli (Per 100 g)

~34 calories, ~2.8 g protein, ~6.6 g carbohydrate, ~2.6 g fiber, ~0.4 g fat, plus vitamin C and vitamin K in generous amounts. Sodium stays low. Water content sits near ninety percent.

Cooked Broccoli, Boiled And Drained (Per 1 Cup)

~55 calories with a similar macro pattern, slightly different vitamin levels due to heat and leaching. The cup is denser, which is the reason the total rises against the raw cup.

Smart Ways To Keep Calories In Check

Sprays and brushes help control oil. If you use a pour, measure first. A teaspoon adds about 40 calories; a tablespoon adds about 120. Grated hard cheese adds flavor fast; a tablespoon lands near 55 calories. A small pat of butter adds around 34 calories. Sauces like ranch or aioli add more than most people expect, since two tablespoons can climb past 100 calories.

Pairings That Fill You Up

Match broccoli with lean protein and a slow carb so the meal stays balanced. Grilled chicken, chickpeas, or tofu work well. Add a scoop of quinoa or brown rice if you need more energy. Citrus, mustard, and herbs lift the taste without pushing calories.

Conversions, Weights, And Yields At Home

Home cooks juggle raw bunches, trimmed florets, and cups on the table. Raw weight converts to ready-to-cook weight with some loss from stalks and leaves. Cooked yield compresses since heat softens the structure. This table brings the common kitchen math together.

Measure	Approx. Weight	What You Get
1 crown, trimmed	~200–250 g	About 2–2½ cups raw florets
1 lb raw broccoli	~454 g	About 4¼ cups ready to cook
1 cup cooked	~150 g	About 3¼ cups from 1 lb raw
1 medium stalk	~150 g	Peels into coins or matchsticks
Frozen spears, 1 lb	~454 g	About 2 cups cooked, drained

Broccoli In A Day’s Eating Plan

Many meal plans use cup equivalents so shoppers and cooks can swap sides with ease. One cup of cooked or raw broccoli counts as a cup of vegetables in that system. Raw leafy greens count as two cups for the same unit, which is why salad bowls look huge next to a small cooked side. Aim for a steady mix across the week so plates feel varied.

Practical Meal Ideas

Bowls: roasted broccoli, chickpeas, cherry tomatoes, and a spoon of tahini-lemon sauce. Pastas: steamed florets folded into penne with garlic and a dusting of cheese. Scrambles: chopped stalk coins with eggs and herbs. Soups: blended broccoli with stock and a swirl of yogurt.

Frequently Confused Points

Are Stems Lower In Calories?

Per gram, stalks and florets are alike. Stems bring crunch and take seasoning well once peeled. Save them for slaws, stir-fries, or soup dice.

Do Microwaves Change Calories?

No. Heating methods move water and texture around but the energy in the broccoli stays the same before add-ins. The change you see per cup is about density, not new energy appearing.

Is Broccoli A Low-Calorie Side?

Yes. A generous cup remains light, which is why it fits well when you want volume without a heavy tally.

Simple Ways To Shop, Store, And Prep

Shop

Pick tight buds, firm stems, and a deep green color. Crowns should feel heavy for their size. Skip yellowing buds or limp stalks.

Store

Keep heads dry in a breathable bag in the fridge. Don’t wash until prep day. Trim a thin slice off the base and stand the bunch in a shallow dish of water if it looks tired.

Prep

Slice the crown into even pieces so cooking stays even. Peel thick stalks with a paring knife, then cut the tender core into coins. Dry well before roasting so oil coats in a thin film.

Bottom Line On Broccoli Calories

Raw broccoli runs near 31 calories per cup; a cooked cup lands near 55. Keep dressings light to hold the number steady. Want more background on fiber targets and why veggies help you feel full? You might like our recommended fiber intake guide.