Calories in Broccoli, raw
Generic food Raw Vegetables
Broccoli, raw contains 34 kcal per 100 g. A 1 NLEA serving (148 g) provides about 50 kcal.
Roughly 65% of its calories come from carbohydrates, with 27% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 99% of the Daily Value for Vitamin C, 85% of the Daily Value for Vitamin K and 16% of the Daily Value for Folate (B9).
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 | 34 kcal | |
| Total fat C | 0.37 g | 0.5% |
| Saturated fat C | 0.11 g | 0.6% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 33 mg | 1% |
| Total carbohydrates C | 6.6 g | 2% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 1.7 g | |
| Protein C | 2.8 g | 6% |
| Vitamin A C | 31 µg | 3% |
| Vitamin C C | 89.2 mg | 99% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.78 mg | 5% |
| Vitamin K M | 102 µg | 85% |
| Thiamin (B1) C | 0.071 mg | 6% |
| Riboflavin (B2) C | 0.12 mg | 9% |
| Niacin (B3) C | 0.64 mg | 4% |
| Pantothenic acid (B5) C | 0.57 mg | 11% |
| Vitamin B6 C | 0.18 mg | 10% |
| Folate (B9) C | 63 µg | 16% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 18.7 mg | 3% |
| Calcium C | 47 mg | 4% |
| Iron C | 0.73 mg | 4% |
| Magnesium C | 21 mg | 5% |
| Phosphorus C | 66 mg | 5% |
| Potassium C | 316 mg | 7% |
| Zinc C | 0.41 mg | 4% |
| Copper C | 0.049 mg | 5% |
| Manganese C | 0.21 mg | 9% |
| Selenium C | 2.5 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 27%
- Carbohydrates 65%
- Fat 8%
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
- Protein2.8 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber2.6 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.7 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.37 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.11 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium33 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8.3 gprotein density, useful for comparing foods with different calorie levels
- Water89.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.031 g |
|---|---|
| Polyunsaturated fat C | 0.11 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose C | 0.1 g |
| Glucose C | 0.49 g |
| Fructose C | 0.68 g |
| Lactose C | 0.21 g |
| Maltose C | 0.21 g |
| Galactose C | 0 g |
Amino acids (18)
| Tryptophan M | 0.033 g |
|---|---|
| Threonine M | 0.088 g |
| Isoleucine M | 0.079 g |
| Leucine M | 0.13 g |
| Lysine M | 0.14 g |
| Methionine M | 0.038 g |
| Cystine M | 0.028 g |
| Phenylalanine M | 0.12 g |
| Tyrosine M | 0.05 g |
| Valine M | 0.13 g |
| Arginine M | 0.19 g |
| Histidine M | 0.059 g |
| Alanine M | 0.1 g |
| Aspartic acid M | 0.33 g |
| Glutamic acid M | 0.54 g |
| Glycine M | 0.089 g |
| Proline M | 0.11 g |
| Serine M | 0.12 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.049 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.002 g |
| SFA 16:0 M | 0.084 g |
| SFA 18:0 M | 0.018 g |
| SFA 20:0 M | 0.006 g |
| MUFA 18:1 M | 0.029 g |
| PUFA 18:3 M | 0.063 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.004 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.002 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene C | 361 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin M | 1,403 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 25 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 1 µg |
| Tocopherol, beta C | 0.01 mg |
| Tocopherol, gamma C | 0.17 mg |
| Tocopherol, delta C | 0 mg |
| Tocotrienol, alpha C | 0.04 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water C | 89.3 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.87 g |
| Theobromine Z | 0 mg |
| Energy C | 141 kJ |
| Vitamin A, IU C | 623 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 63 µg |
| Betaine M | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS | USDA Foundation |
|---|---|---|
| Calories | 39 kcal | 31 kcal |
| Protein | 2.6 g | 2.6 g |
| Carbohydrates | 6.3 g | 6.3 g |
| Fat | 0.34 g | 0.34 g |
| Fiber | 2.4 g | 2.4 g |
| Sugars | 1.4 g | 1.4 g |
| Sodium | 36 mg | 36 mg |
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, stalks, raw Raw | 28 | 3 g | 5.2 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, 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 |
|---|---|---|---|---|
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Green beans, raw Raw | 31 | 1.8 g | 7 g | 0.22 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Eggplant, raw Raw | 25 | 0.98 g | 5.9 g | 0.18 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Broccoli, raw vs Cauliflower, rawBroccoli, raw vs Green beans, rawKale, raw vs Broccoli, raw
Frequently asked questions
How many calories are in raw broccoli?
100 g of raw broccoli has 34 kcal. 1 NLEA serving (148 g): about 50 kcal. 1 spear, about 5" long (31 g): about 11 kcal. 0.5 cup, chopped or diced (44 g): about 15 kcal.
How much protein is in raw broccoli?
Raw broccoli contains 2.8 g of protein per 100 g (6% of the 50 g Daily Value), or 4.2 g in 1 NLEA serving (148 g). About 27% 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 6.6 g of total carbohydrates per 100 g, including 2.6 g of fiber and 1.7 g of sugars.
How much fat is in raw broccoli?
Raw broccoli contains 0.37 g of fat per 100 g, of which 0.11 g is saturated (0.6% 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 (99% DV), Vitamin K (85% DV), Folate (B9) (16% DV), Pantothenic acid (B5) (11% DV) and Vitamin B6 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw broccoli?
100 g contains 33 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, raw has 34 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 170379. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.