How Many Calories in Broccoli?

A typical serving of boiled or steamed broccoli (150g) has about 51 calories, with 4.2g protein, 10.5g carbs, and 0.6g fat. That's a generous side-dish portion with minimal caloric impact.

No, the difference is negligible: raw broccoli has 34 kcal/100g, while boiled or steamed broccoli has about 35 kcal/100g - virtually identical, since cooking doesn't add calories, it just softens the fiber. The real difference is in nutrients: prolonged cooking reduces vitamin C and sulforaphane, so 4-5 minutes of steaming preserves most of the benefits.

A cup of raw chopped broccoli (about 91g) has around 31 calories, with 2.5g protein, 6.4g carbs, and 0.3g fat. This is the standard serving used on most US nutrition labels and calorie-tracking apps.

Yes, frozen broccoli has almost identical calories to fresh, around 33-34 kcal/100g, since freezing doesn't significantly change caloric content. Blanching before freezing can slightly reduce vitamin C, but protein, fiber, and most minerals stay unchanged - frozen broccoli is a practical, nutritious alternative, especially in winter.

Broccoli has 2.8g of protein per 100g, an unusually high amount for a vegetable - which is why it's valued by vegetarians and vegans as an extra protein source. A 150g serving provides about 4.2g protein, roughly half an egg's worth, for only 51 calories.

Yes, broccoli is one of the most effective foods for weight loss: with only 34 kcal/100g but high volume, fiber (2.6g/100g), and protein (2.8g/100g), it delivers strong satiety for very few calories. Steamed without fatty sauces, it can be eaten in generous amounts without significantly affecting your daily calorie budget.