Broccoli Nutrition Facts 100g and Serving Size Guide

Key finding, up front

Raw broccoli contains 34 kilocalories per 100 grams and supplies roughly 99% of the Daily Value for vitamin C per 100 g. Those two numbers—34 kcal and ~89 mg vitamin C per 100 g—are the clearest, actionable anchors for meal planning and portion control.

What we mean by “broccoli nutrition facts 100g”

When we say “broccoli nutrition facts 100g” we refer to the nutrient content of raw florets and stalks weighed to 100 grams, measured on a fresh (uncooked) basis. Raw 100 g is the baseline most databases use. Later sections convert that baseline into common serving measures: cups, cooked portions and whole heads.

Key takeaway

Use 100 g = 34 kcal and 89 mg vitamin C as your baseline when comparing recipes, packing lunches, or logging food. Convert from there to cups or cooked portions using the tables below.

Raw broccoli: full nutrient snapshot per 100 g

We use a standard food-composition baseline for raw broccoli florets and trimmed stalks. The key macronutrient and micronutrient figures for 100 g raw broccoli are:

• Calories: 34 kcal
• Protein: 2.82 g
• Total fat: 0.37 g
• Total carbohydrates: 6.64 g (of which sugars ~1.7 g)
• Dietary fiber: 2.6 g
• Vitamin C: 89.2 mg (~99% DV)
• Vitamin K: 101.6 µg (~85% DV)
• Folate (B9): 63 µg (~16% DV)
• Potassium: 316 mg (~7% DV)
• Calcium: 47 mg (~4% DV)
• Iron: 0.73 mg (~4% DV)

These values are the working numbers we use throughout the article to convert servings, model doses and compare cooking effects. Percent Daily Values are calculated against a 2,000 kcal reference diet and standard FDA daily values (for example, vitamin C DV assumed 90 mg; vitamin K 120 µg; folate 400 µg; calcium 1,300 mg; iron 18 mg; potassium 4,700 mg; fiber 28 g).

Key takeaway

100 g of raw broccoli is low-calorie but nutrient-dense—particularly for vitamin C and vitamin K. Plan around 34 kcal per 100 g when estimating meal totals.

Common serving sizes and how they convert to 100 g

People log broccoli in cups, spears, or whole heads. Below is a precise conversion table for the measures most commonly used in recipes and dietary guidance. The table shows weight, calories and fiber so you can pick the right measure for your goals.

Serving measure	Approx. weight (g)	Calories	Fiber (g)
100 g (raw baseline)	100 g	34 kcal	2.6 g
1 cup chopped, raw	≈ 91 g	≈ 31 kcal	≈ 2.4 g
1 cup cooked, chopped (boiled, drained)	≈ 156 g	≈ 54–55 kcal	≈ 4.1 g
1/2 cup cooked (common serving)	≈ 78 g	≈ 26–28 kcal	≈ 2.0 g
1 medium head (range by size)	≈ 400–900 g (typical 500–600 g)	≈ 136–306 kcal (typical 170–204 kcal)	≈ 10–23 g (typical 13–15 g)

Notes on conversion: 1 cup chopped raw (91 g) is the most common single-serving unit for raw broccoli in recipes and food logs. When broccoli is cooked it absorbs or loses water depending on method; one cup cooked uses more weight than one cup raw because florets compact.

Key takeaway

If you track by cups, use 1 cup raw = 91 g (≈31 kcal). If you track by cooked volume, use 1 cup cooked ≈156 g (≈55 kcal). For weight-based tracking stick with 100 g = 34 kcal.

Cooked vs raw: how cooking changes the numbers

Cooking changes weight, water content, and some nutrient levels. The most relevant practical changes:

• Calories per gram usually increase when cooked because water loss concentrates nutrients. One cup cooked broccoli (156 g) contains roughly 54–55 kcal compared with 31 kcal for one cup raw (91 g).
• Heat-sensitive vitamins—especially vitamin C and some B vitamins—can decline. Typical vitamin C loss ranges from 25% to 40% with boiling; steaming preserves more (often <20% loss).
• Some minerals and fiber are stable by weight, but the nutrient density per cooked-cup will rise because cooked portions pack more broccoli into a cup.

Worked example: making a meal

Plan a side dish of 1 cup cooked broccoli. That is about 156 g and provides ~55 kcal and ~4.1 g fiber. If you start with 300 g raw broccoli and steam it, expect ~65–80% of raw weight depending on trimming and steam time; you will end up with roughly 180–240 g cooked—about 1.2–1.5 cups cooked. That yields 65–80 kcal and 5–6 g fiber.

Key takeaway

Prefer steaming or roasting to retain vitamin C; expect cooked cups to contain 1.5–1.8 times the calories per cup compared to raw cups because of compaction and water loss.

Macronutrient ratios and practical diet implications

Broccoli is primarily non-starchy carbohydrate with significant fiber and a modest amount of protein. Per 100 g:

• Total carbs: 6.64 g
• Net carbs (total minus fiber): 4.04 g
• Protein: 2.82 g
• Fat: 0.37 g

Percent of total calories from macronutrients (approximate, per 100 g):

• Carbohydrates: ~78% of kcal
• Protein: ~33% of kcal (protein kcal per g lower fraction because broccoli’s total kcal are low)
• Fat: <5% of kcal

Note: percentage figures are approximate because broccoli is low-calorie; small absolute changes shift percentages. The practical implications are:

• Broccoli contributes bulk and fiber with very low caloric cost—helpful in weight-management meals.
• It provides modest plant protein; complement broccoli with other protein sources in meals targeted at muscle maintenance.
• Low fat means minimal caloric density; adding healthy fats (olive oil, nuts) will raise calories predictably—1 tsp olive oil adds ≈40 kcal.

Key takeaway

Use broccoli to increase meal volume for few calories and to add fiber. Count ~34 kcal per 100 g when calculating total meal calories; expect ~2.6 g fiber per 100 g.

Fiber, satiety and glycemic impact

Broccoli’s fiber content (2.6 g per 100 g) contributes to satiety and lowers glycemic impact. Two practical numbers:

• Fiber per 100 g: 2.6 g (≈9% of a 28 g fiber DV).
• Estimated glycemic load per 100 g: ~1. Glycemic index is low (<15), and typical serving glycemic loads are effectively negligible for most meal plans.

For blood sugar management, portions matter. A 1-cup cooked serving (~156 g) contains ~4.1 g fiber and a glycemic load <3—insufficient to cause significant post-meal glucose spikes in isolation for most people.

Key takeaway

Treat broccoli as a low-GI, low-GL vegetable. A cup cooked (~156 g) adds ~4 g fiber and minimal glycemic load—useful when planning meals for satiety or blood-sugar control.

Micronutrient focus: vitamin C, vitamin K and folate

Broccoli is a notable source of several vitamins per 100 g:

• Vitamin C: 89.2 mg per 100 g (~99% DV).
• Vitamin K: 101.6 µg per 100 g (~85% DV for a 120 µg DV).
• Folate: 63 µg per 100 g (~16% DV).

Practical comparisons:

• A single 100 g portion supplies essentially a full day’s vitamin C requirement for most adults.
• One 100 g portion supplies a large fraction of vitamin K, which is relevant for people on anticoagulant drugs—doses are not a substitute for medical advice.

If you rely on vitamin C from food, 100 g raw broccoli provides roughly the entire daily requirement for many adults. If you need to limit vitamin K, track cooked/uncooked amounts because concentration changes with cooking.

Key takeaway

Use 100 g servings to meet vitamin C goals; be cautious about vitamin K intake if you take blood-thinning medication—consult your clinician for tight control.

Practical portioning: how much is a serving of broccoli?

The question “how much is a serving of broccoli” has three practical answers depending on context:

1. Dietary guidance (vegetable cup-equivalents): 1 cup raw chopped broccoli (≈91 g) or 1/2 cup cooked (≈78 g) is commonly counted as one cup-equivalent of vegetables.
2. Food tracking by weight: 100 g is a convenient, consistent serving for comparing foods and for nutrient databases.
3. Recipe/plate serving: 75–150 g per person as a side dish is a normal range; 200–300 g as the veg-heavy portion for a vegetable-forward meal.

Worked examples using the numbers above:

• If your goal is 2.5 cups of vegetables per day (US adult recommendation for many activity levels), two cups raw broccoli + one cup cooked equals approximately 91 g × 2 + 156 g = 338 g, or ~3.4 servings of 100 g each.
• If you aim for 30 g fiber/day and plan fiber from broccoli only (not recommended), you’d need ~1,154 g of raw broccoli to reach 30 g (30 / 2.6 × 100 g ≈ 1,154 g). Use broccoli alongside other fiber sources.

Key takeaway

Count 1 cup raw ≈ 91 g as a practical “serving” on most dietary plans; a 100 g weight-based serving simplifies calorie and nutrient math.

Cooking methods and nutrient retention—numbers to guide choices

Cooking affects vitamin retention and texture. Use these numbers to choose methods:

• Steaming: vitamin C retention typically >80% after short steaming; use steaming if vitamin C preservation matters.
• Boiling: vitamin C losses commonly 25–40% due to leaching into water; discard cooking water to avoid retaining those nutrients.
• Microwaving (short, covered): similar to steaming in retention, often >80% retained for brief times.
• Roasting or sautéing: can preserve or concentrate some nutrients; vitamin C still susceptible to heat but losses are often less than with long boiling.

For iron absorption, pair broccoli with vitamin C-rich foods and avoid high-calcium foods at the same moment if the aim is to maximize non-heme iron absorption—calcium can interfere with absorption in some contexts.

Key takeaway

Steam or microwave briefly to retain most vitamin C; avoid long boiling unless you will use the cooking liquid.

Meal planning examples using exact numbers

These worked meal examples use 100 g as the baseline and show how broccoli affects totals.

Example A: 400 kcal lunch (vegetable-forward)

• Grilled chicken breast, 120 g cooked: ≈198 kcal, 36 g protein.
• Steamed broccoli, 200 g raw → ~180 g cooked: ≈68 kcal, 5.2 g fiber.
• Quinoa, cooked 100 g: ≈120 kcal, 3.6 g protein.

Totals: ≈386 kcal; broccoli contributes ~68 kcal and ~5.2 g fiber—adds bulk and satiety with modest calories.

Example B: vegetarian dinner with broccoli as main vegetable

• Tofu stir-fry: 150 g firm tofu ≈120 kcal.
• Broccoli, 300 g raw (≈3 × 100 g): ≈102 kcal, 7.8 g fiber, significant vitamin C and K.
• Brown rice, 150 g cooked: ≈165 kcal.

Totals: ≈387 kcal; broccoli provides filling fiber and essential micronutrients while keeping calories low.

Key takeaway

Adding 100–300 g of broccoli to a meal reliably increases volume and fiber while adding 34–102 kcal—useful for controlled-calorie, high-satiety meals.

Yield, trimming and cost-per-serving (practical kitchen numbers)

When buying heads of broccoli, you lose weight to trimming (stalk removal, core trimming) and cooking. Expect these practical yields:

• Trimmed yield from a whole head: ~60–75% of whole-head weight becomes usable florets and trimmed stalk pieces.
• Cooked yield: steaming or boiling may reduce raw weight by 10–25% depending on time and trimming.
• Example: a 600 g whole head yields ~360–450 g trimmed florets (≈3.6–4.5 × 100 g servings raw). Cook that and expect ~300–400 g cooked (≈2–4 cooked-cup servings).

Cost-per-serving varies by season and store. To estimate your local price, divide the trimmed usable weight by package price to get cost per 100 g (or per cup) and compare to other vegetables for budget planning.

Key takeaway

Plan on 60–75% usable yield from a whole head; for meal planning count on roughly 3–4 raw 100 g servings from a medium head (≈500–600 g).

Special populations: children, pregnancy and people on medications

Numbers to note for specific groups:

• Children: portion sizes scale down. A reasonable child serving is 25–50 g raw (≈1/4–1/2 of an adult 100 g baseline) depending on age and appetite.
• Pregnancy: folate in broccoli contributes modestly—63 µg per 100 g (≈16% DV). Pregnant people require higher folate; supplement guidance should come from clinicians.
• Anticoagulant medication (warfarin): broccoli’s vitamin K (~101.6 µg per 100 g) can influence dosage needs if intake varies greatly. Consistent intake is recommended and clinical advice required.

Key takeaway

Adjust portions by age; pregnant people and those on blood thinners should monitor or discuss broccoli intake with their healthcare provider.

Labeling and tracking: best practice numbers to log

If you log food in an app or nutrition spreadsheet, these are the most reliable entries to use:

• Log raw broccoli by weight: use 100 g = 34 kcal as default.
• If logging by volume, record 1 cup raw = 91 g; 1 cup cooked = 156 g.
• When cooking, if you add oil, add the oil calories separately: 1 tbsp olive oil ≈120 kcal; 1 tsp ≈40 kcal.

Key takeaway

Use weight-based logging (grams) for accuracy; default to 100 g = 34 kcal if uncertain.

Common misconceptions and numbered clarifications

We address the misconceptions readers often face and provide crisp numerical corrections:

1. Misconception: “Cooked broccoli is always less nutritious.” Correction: Cooking reduces some vitamins but can increase the bioavailability of certain compounds (for example, some antioxidants). Numerically, expect vitamin C loss but increased concentration of some other compounds per cooked gram.
2. Misconception: “One floret is a serving.” Correction: A single floret typically weighs 5–15 g—far below a standard serving. Use ~6–10 florets to approximate one cup raw depending on floret size.
3. Misconception: “Broccoli is high-calorie.” Correction: At 34 kcal per 100 g, broccoli is low-calorie; to reach 300 kcal from broccoli alone you’d need ~882 g raw (≈8.8 × 100 g servings).

Key takeaway

Measure broccoli in grams or cups rather than florets to avoid undercounting or overcounting servings.

How cooking and storage change nutrient numbers over time

Two numbers to remember for storage and nutrient decay:

• Fresh broccoli stored in refrigerator: vitamin C declines slowly—expect noticeable declines after 7–10 days; best used within 3–5 days for nutrient retention.
• Frozen broccoli: blanching before freezing causes some initial vitamin C loss (~10–20%), but frozen broccoli retains nutrients better than broccoli stored raw for a week or more.

Practical rule: freeze if you cannot eat fresh broccoli within a week; frozen broccoli often supplies more reliable vitamin levels weeks later than fresh broccoli stored for 10+ days.

Key takeaway

Use fresh broccoli within a week for best vitamin C; blanch and freeze to preserve nutrients if you won’t consume it quickly.

Pairing and complementary foods: numbers for absorption

To maximize nutrition from a 100 g serving of broccoli use these pairing rules:

• Iron absorption: pair broccoli with a heme-iron or vitamin C source. One 100 g serving provides ~89 mg vitamin C—enough to boost non-heme iron absorption from plant sources.
• Fat-soluble vitamins: broccoli is not a major source of vitamins A/E, but adding 1 tsp of oil (≈40 kcal) improves absorption of phytochemicals and carotenoids.

Key takeaway

Pair broccoli with a small fat source and vitamin C-rich foods for maximal nutrient absorption; one 100 g portion already supplies nearly a full day’s vitamin C.

Portion-control templates and sample weekly plan

Below is a simple weekly template that uses numbers and portions to meet common recommendations (example target: 2.5–3 cups vegetables/day for an adult).

• Monday: lunch 100 g raw broccoli + dinner 150 g cooked broccoli (total broccoli = 250 g).
• Wednesday: dinner 200 g roasted broccoli (seasoned with 1 tbsp oil split for family) — broccoli = 200 g.
• Friday: side dish 100 g raw in salad + weekend soup 200 g cooked = 300 g total that day.

Counting: 250 g = 2.5 × 100 g servings ≈ 85 kcal; 300 g ≈ 102 kcal. Use these numbers to balance weekly calorie and vegetable targets.

Key takeaway

Use 100 g increments to plan vegetable intake across the week; 200–300 g of broccoli per day supplies substantial micronutrients with low calories.

Where broccoli sits in the vegetable nutrient hierarchy (numbers for comparison)

Compared with other common vegetables per 100 g, broccoli stands out for vitamin C and vitamin K. For a quick numeric comparison by notable nutrient:

Vegetable (per 100 g)	Calories	Vitamin C (mg)	Fiber (g)
Broccoli (raw)	34 kcal	89.2 mg	2.6 g
Cabbage (raw)	25 kcal	36.6 mg	2.5 g
Carrot (raw)	41 kcal	5.9 mg	2.8 g

Use these numbers when swapping vegetables: broccoli gives more vitamin C per calorie than many common options. If vitamin C is your target nutrient, choose broccoli or other cruciferous vegetables.

Key takeaway

Per 100 g, broccoli is a top choice for vitamin C and vitamin K compared with common vegetables such as cabbage and carrots.

How we assessed this

We gathered baseline nutrient values from standard public food-composition references and reconciled serving conversions with common culinary measures. We modeled cooked-weight changes using typical retention percentages from multiple cooking methods and calculated percent Daily Values against a 2,000 kcal reference. For practical examples we applied those baseline numbers to common recipes and portion sizes, then cross-checked outcomes by weight and volume. Where estimates vary (for example, vitamin C loss during boiling), we present ranges to reflect real kitchen variance rather than a single figure.

What the numbers mean for you

Translate the data into action with these concrete recommendations.

1. Track by weight for accuracy: log raw broccoli as 100 g = 34 kcal. That single number reduces logging error and scales cleanly to cups and cooked portions.
2. Use broccoli to raise vitamin C and K intake: one 100 g serving supplies nearly a full daily vitamin C requirement and a large fraction of vitamin K—useful for nutrient-dense planning but consult your clinician if on anticoagulants.
3. Prefer steaming or quick microwaving to retain vitamin C: expect >80% retention with brief steaming; avoid long boiling unless you will use the cooking liquid.
4. Plan portions: for a side, aim 75–150 g per person (≈0.75–1.5 × 100 g). For veg-forward meals use 200–300 g per person to increase satiety with low calories.
5. Store and freeze smartly: use fresh broccoli within a week for best vitamin levels; blanch and freeze if you need storage beyond ten days.

Frequently Asked Questions

How many calories are in one cup of broccoli?

One cup of raw chopped broccoli (≈91 g) contains about 31 kcal. One cup cooked (≈156 g) contains about 54–55 kcal because florets compact and weigh more per cup after cooking. Use 100 g = 34 kcal as a simple baseline for conversions.

What is a standard serving of broccoli?

A common serving used in dietary guidance is 1 cup raw chopped (≈91 g) or 1/2 cup cooked (≈78 g). For weight-based tracking use 100 g as a consistent serving; most home portions as a side are 75–150 g per person.

Does cooking broccoli reduce vitamin C a lot?

Cooking reduces vitamin C to varying degrees: steaming or microwaving briefly typically preserves >80% while boiling can cause 25–40% loss because vitamin C leaches into water. Roasting and sautéing cause intermediate losses depending on time and temperature.

How much broccoli should I eat daily to get enough vitamin C?

Since 100 g raw broccoli supplies ~89 mg vitamin C (≈99% DV), one 100 g portion meets most adults’ daily needs for vitamin C. Those with higher needs should consult a clinician; variety remains important for other nutrients.

How much is a serving of broccoli for children?

Child servings scale by age: a reasonable child portion is about 25–50 g raw for toddlers and 50–75 g for older children. Adjust for appetite and combine with familiar flavors to encourage intake rather than forcing exact weights.