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Broccoli Nutrition Facts: Is Broccoli Good for You?
Raw broccoli provides significant amounts of key vitamins, particularly vitamin C and vitamin K, while being very low in calories, fat, and sugar. A 100-gram serving contains just 34 calories but delivers nearly the full daily value for vitamin C. It also supplies dietary fiber and is a good source of some B vitamins. Its place in a healthy diet depends on portion size and preparation, but it contributes valuable nutrients with minimal calories, fat, or sodium.
Per 100 g · Broccoli, raw
What stands out in broccoli
- High in vitamin C. A 100-gram portion of raw broccoli contains 89.2 mg of vitamin C. This amount represents 99% of the recommended Daily Value (DV).
- High in vitamin K. Raw broccoli also provides 102 mcg of vitamin K per 100 grams, which is 85% of the DV.
- Good source of B vitamins. This vegetable is a good source of vitamin B6 (10% DV) and folate (16% DV) per 100 grams.
- Low in calories and fat. A 100-gram serving of raw broccoli has 34 calories, 0.37 grams of total fat, and no cholesterol.
What to keep in mind
- Raw broccoli is naturally low in components many people monitor. A 100-gram serving contains only 1.7 grams of sugar and 33 mg of sodium (1% of the DV).
Broccoli nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 34 kcal | – |
| Protein | 2.8 g | 6% |
| Total fat | 0.37 g | 0% |
| Saturated fat | 0.11 g | 1% |
| Monounsaturated fat | 0.03 g | – |
| Polyunsaturated fat | 0.11 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 6.6 g | 2% |
| Dietary fiber | 2.6 g | 9% |
| Total sugars | 1.7 g | – |
| Water | 89.3 g | – |
| Sodium | 33 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 316 mg | 7% |
| Calcium | 47 mg | 4% |
| Iron | 0.73 mg | 4% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 66 mg | 5% |
| Zinc | 0.41 mg | 4% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.21 mg | 9% |
| Selenium | 2.5 mcg | 5% |
| Vitamin A (RAE) | 31 mcg | 3% |
| Vitamin C | 89.2 mg | 99% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 102 mcg | 85% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.64 mg | 4% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 63 mcg | 16% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 18.7 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Broccoli by portion
The nutrition data per 100 grams translates to common serving sizes. One cup of chopped broccoli, which weighs 91 grams, contains 31 calories and 2.4 grams of fiber. A larger portion, such as one stalk (151 grams), provides 51 calories, 4.2 grams of protein, and 3.9 grams of fiber. The FDA’s reference serving amount of 148 grams contains 50 calories and 3.8 grams of fiber. A single spear about 5 inches long has just 11 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup chopped | 91 g | 31 | 2.5 g | 6 g | 2.4 g | 0.3 g |
| 1 bunch | 608 g | 207 | 17 g | 40.1 g | 15.8 g | 2.2 g |
| 1 spear (about 5″ long) | 31 g | 11 | 0.9 g | 2 g | 0.8 g | 0.1 g |
| 1 stalk | 151 g | 51 | 4.2 g | 10 g | 3.9 g | 0.6 g |
| 0.5 cup, chopped or diced | 44 g | 15 | 1.2 g | 2.9 g | 1.1 g | 0.2 g |
| 1 serving (FDA label reference amount) | 148 g | 50 | 4.1 g | 9.8 g | 3.8 g | 0.5 g |
How broccoli compares with other vegetables
Among the 38 vegetables in its group on this site, raw broccoli ranks highly for its vitamin C content (3rd highest) and vitamin K content (6th highest). It has moderate rankings for protein and dietary fiber. Compared to similar green vegetables per 100 grams, broccoli has a similar calorie count to kale (35 kcal), okra (33 kcal), and collard greens (32 kcal). It contains slightly less fiber (2.6 g) than kale (4.1 g) and collard greens (4.0 g) but has a comparable amount of protein to kale (2.9 g) and collard greens (3.0 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Broccoli | 34 | 2.8 g | 6.6 g | 2.6 g | 0.37 g |
| Kale | 35 | 2.9 g | 4.4 g | 4.1 g | 1.5 g |
| Okra | 33 | 1.9 g | 7.5 g | 3.2 g | 0.19 g |
| Collard Greens | 32 | 3 g | 5.4 g | 4 g | 0.61 g |
| Green Beans | 31 | 1.8 g | 7 g | 2.7 g | 0.22 g |
Quick answers
How many calories are in a cup of broccoli?
One cup of chopped raw broccoli (91 grams) contains 31 calories.
How much protein is in broccoli?
Raw broccoli has 2.8 grams of protein per 100 grams. A cup of chopped broccoli provides 2.5 grams of protein, while a full stalk contains 4.2 grams.
How many carbs and how much sugar is in broccoli?
A 100-gram serving of raw broccoli has 6.6 grams of total carbohydrates, which includes 2.6 grams of dietary fiber and 1.7 grams of total sugars.
When to talk to a doctor or dietitian
- It supplies 102 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how broccoli fits your situation.
Last updated October 21, 2026