Calories in Broccoli, stalks, raw
Generic food Raw Vegetables
Broccoli, stalks, raw contains 28 kcal per 100 g. A typical serving of 1 stalk (114 g) provides about 32 kcal.
Roughly 58% of its calories come from carbohydrates, with 33% from protein and 9% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 104% of the Daily Value for Vitamin C, 18% of the Daily Value for Folate (B9) and 11% of the Daily Value for Pantothenic acid (B5).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 28 kcal | |
| Total fat ? | 0.35 g | 0.4% |
| Saturated fat ? | 0.054 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 27 mg | 1% |
| Total carbohydrates C | 5.2 g | 2% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 3 g | 6% |
| Vitamin A ? | 20 µg | 2% |
| Vitamin C ? | 93.2 mg | 104% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.065 mg | 5% |
| Riboflavin (B2) ? | 0.12 mg | 9% |
| Niacin (B3) ? | 0.64 mg | 4% |
| Pantothenic acid (B5) ? | 0.54 mg | 11% |
| Vitamin B6 ? | 0.16 mg | 9% |
| Folate (B9) C | 71 µg | 18% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 48 mg | 4% |
| Iron ? | 0.88 mg | 5% |
| Magnesium ? | 25 mg | 6% |
| Phosphorus ? | 66 mg | 5% |
| Potassium ? | 325 mg | 7% |
| Zinc ? | 0.4 mg | 4% |
| Copper ? | 0.045 mg | 5% |
| Manganese ? | 0.23 mg | 10% |
| Selenium I | 3 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 33%
- Carbohydrates 58%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3 gabove the median for vegetables and vegetable products (median 2 g)
- Fat0.35 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.054 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium27 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.6 gprotein density, useful for comparing foods with different calorie levels
- Water90.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.024 g |
|---|---|
| Polyunsaturated fat ? | 0.17 g |
Amino acids (18)
| Tryptophan ? | 0.029 g |
|---|---|
| Threonine ? | 0.091 g |
| Isoleucine ? | 0.11 g |
| Leucine ? | 0.13 g |
| Lysine ? | 0.14 g |
| Methionine ? | 0.034 g |
| Cystine ? | 0.02 g |
| Phenylalanine ? | 0.084 g |
| Tyrosine ? | 0.063 g |
| Valine ? | 0.13 g |
| Arginine ? | 0.15 g |
| Histidine ? | 0.05 g |
| Alanine ? | 0.12 g |
| Aspartic acid ? | 0.21 g |
| Glutamic acid ? | 0.38 g |
| Glycine ? | 0.095 g |
| Proline ? | 0.11 g |
| Serine ? | 0.1 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.038 g |
|---|---|
| SFA 16:0 ? | 0.047 g |
| SFA 18:0 ? | 0.007 g |
| MUFA 18:1 ? | 0.024 g |
| PUFA 18:3 ? | 0.13 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 90.7 g |
|---|---|
| Ash ? | 0.92 g |
| Energy ? | 117 kJ |
| Vitamin A, IU ? | 400 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 71 µg |
Other forms of Broccoli
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli, cooked, boiled, drained, with salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, spears, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
| Broccoli, leaves, raw Raw | 28 | 3 g | 5.1 g | 0.35 g |
| Broccoli, flower clusters, raw Raw | 28 | 3 g | 5.1 g | 0.35 g |
| Broccoli, chinese, cooked Cooked | 22 | 1.1 g | 3.8 g | 0.72 g |
| Broccoli, cooked, boiled, drained, without salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Broccoli, frozen, spears, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Amaranth leaves, raw Raw | 23 | 2.5 g | 4 g | 0.33 g |
| Cowpeas, leafy tips, raw Raw | 29 | 4.1 g | 4.8 g | 0.25 g |
| Taro, tahitian, raw Raw | 44 | 2.8 g | 6.9 g | 0.97 g |
| Cornsalad, raw Raw | 21 | 2 g | 3.6 g | 0.4 g |
| Beans, kidney, mature seeds, sprouted, raw Raw | 29 | 4.2 g | 4.1 g | 0.5 g |
| Purslane, raw Raw | 20 | 2 g | 3.4 g | 0.36 g |
| Pumpkin leaves, raw Raw | 19 | 3.2 g | 2.3 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw broccoli?
100 g of raw broccoli has 28 kcal. 1 stalk (114 g): about 32 kcal.
How much protein is in raw broccoli?
Raw broccoli contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 3.4 g in 1 stalk (114 g). About 33% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw broccoli?
Raw broccoli has 5.2 g of total carbohydrates per 100 g.
How much fat is in raw broccoli?
Raw broccoli contains 0.35 g of fat per 100 g, of which 0.054 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw broccoli contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (104% DV), Folate (B9) (18% DV) and Pantothenic acid (B5) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw broccoli?
100 g contains 27 mg of sodium, 1% of the 2,300 mg Daily Value.
Does broccoli have the same nutrition raw and cooked?
No. Per 100 g, broccoli, stalks, raw has 28 kcal, while broccoli, cooked, boiled, drained, with salt has 35 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169331. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.