Broccoli Nutrition Facts: Calories, Vitamins & Minerals
Broccoli nutrition facts per 100 g and per serving
Figures are for: Broccoli, boiled
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 35 kcal | 53 kcal |
| Energy (kilojoules) | 146 kJ | 220 kJ |
| Protein | 2.4 g | 3.6 g |
| Fat | 0.4 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 7.3 g | 11 g |
| incl. sugars | 1.4 g | 2.1 g |
| incl. fiber | 3.3 g | 4.9 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
35 kcal (146 kJ) per 100 g · P/F/C 2.4/0.4/7.3 g
Serving (150 g) — 53 kcal (220 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Is broccoli healthy?
Yes. On its nutrient profile, broccoli is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 35 kcal per 100 g, so a 150 g serving is 53 kcal.
- Fiber: 4.9 g per serving — 20% of the 25 g a day the WHO recommends.
A typical serving is 150 g: 53 kcal, 3.6 g protein, 0.6 g fat and 11 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Broccoli is rich in vitamins C and K, fiber and folate for very few calories. Steaming or brief cooking keeps it at its best.
protein 33%fat 12%carbs 55%
Vitamins and minerals in broccoli
Per 100 g, the standouts are vitamin K — 141 mcg, 118% of the Daily Value (#3 of 29 in our vegetables section); vitamin C — 65 mg, 72% of the Daily Value (#3 of 29 in our vegetables section); folate — 108 mcg, 27% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 77 mcg | 116 mcg | 13% |
| Vitamin C | 65 mg | 97 mg | 108% |
| Vitamin E | 1.5 mg | 2.2 mg | 14% |
| Vitamin K | 141 mcg | 212 mcg | 176% |
| Thiamin (B1) | 0.06 mg | 0.09 mg | 8% |
| Riboflavin (B2) | 0.12 mg | 0.18 mg | 14% |
| Niacin (B3) | 0.55 mg | 0.83 mg | 5% |
| Vitamin B6 | 0.2 mg | 0.3 mg | 18% |
| Folate (B9) | 108 mcg | 162 mcg | 41% |
| Potassium | 293 mg | 440 mg | 9% |
| Calcium | 40 mg | 60 mg | 5% |
| Magnesium | 21 mg | 32 mg | 8% |
| Phosphorus | 67 mg | 101 mg | 8% |
| Iron | 0.67 mg | 1 mg | 6% |
| Zinc | 0.45 mg | 0.68 mg | 6% |
| Copper | 0.06 mg | 0.09 mg | 10% |
| Manganese | 0.19 mg | 0.29 mg | 13% |
| Selenium | 1.6 mcg | 2.4 mcg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Broccoli, cooked, boiled, drained, without salt” (FDC ID 169967, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Broccoli calories by weight, 50–300 g
150 g of broccoli has 53 calories and 200 g has 70. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 18 | 1.2 / 0.2 / 3.7 | 1.7 |
| 100 g | 35 | 2.4 / 0.4 / 7.3 | 3.3 |
| 150 g — typical serving | 53 | 3.6 / 0.6 / 11 | 4.9 |
| 200 g | 70 | 4.8 / 0.8 / 15 | 6.6 |
| 250 g | 88 | 6 / 1 / 18 | 8.3 |
| 300 g | 105 | 7.2 / 1.2 / 22 | 9.9 |
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Broccoli: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Broccoli, raw | 34 | 2.8 / 0.4 / 7.1 |
| Broccoli, boiled | 35 | 2.4 / 0.4 / 7.3 |
| Roasted broccoli | 60 | 3 / 3.5 / 6.5 |
Calories in dishes with broccoli
| Dish | Serving | Kcal per serving | Broccoli in it |
|---|---|---|---|
| Teriyaki salmon bowl | 330 g | 455 | ≈50 g |
| Chicken and broccoli pasta in cream | 380 g | 521 | ≈50 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 150 g serving is 53 kcal — roughly 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Broccoli: swaps and alternatives
No need to swap: broccoli already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.4 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of broccoli.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Broccoli | A | 53 | 3.6 | 4.9 |
| Carrots | A | 53 | 2 | 3.6 |
| Green Beans | A | 53 | 2.8 | 4.8 |
| Brussels Sprouts | A | 56 | 3.9 | 3.9 |
Broccoli vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
| Pumpkin | 32 | 1 / 0.1 / 7.5 |
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Broccoli | 35 | 2.4 / 0.4 / 7.3 |
| Onion | 41 | 1.4 / 0.2 / 9.9 |
| Beets | 44 | 1.7 / 0.2 / 10 |
FAQ
How many calories are in 100 g of broccoli?
100 g of broccoli has 35 calories, with 2.4 g protein, 0.4 g fat and 7.3 g carbohydrates (3.3 g fiber).
How many calories are in a serving of broccoli?
A 150 g serving has 53 calories: 3.6 g protein, 0.6 g fat and 11 g carbs.
What are the macros of broccoli?
Per 100 g: 2.4 g protein, 7.3 g carbs and 0.4 g fat. By calories that's about 33% protein, 55% carbs and 12% fat.
How long do you have to walk to burn a serving of broccoli?
About 17 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 53 calories in a 150 g serving.
What vitamins and minerals are in broccoli?
Per 100 g, broccoli is richest in vitamin K (141 mcg, 118% DV), vitamin C (65 mg, 72% DV), folate (108 mcg, 27% DV) — from USDA FoodData Central record 169967.
How much fiber is in broccoli?
100 g of broccoli has 3.3 g of fiber; a 150 g serving has 4.9 g — 20% of the 25 g a day the WHO recommends.
How do the calories in broccoli change with the type and cooking method?
Per 100 g it ranges from 34 kcal (broccoli, raw) to 60 kcal (roasted broccoli); broccoli, boiled is in between, at 35 kcal.
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