Broccoli Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup chopped (90g) of broccoli contains 31 calories, 2.5g protein, 5.9g carbs, and 0.4g fat. Broccoli is a good source of vitamin c, vitamin b6, folate.

How Many Calories Are in Broccoli?

One cup chopped (90g) of broccoli contains 31 calories. Here’s the complete nutrition breakdown:

Broccoli Nutrition Facts

Is Broccoli Good for You?

Yes, broccoli is an excellent vegetable for health. One cup contains 82.2mg of vitamin C (91% daily value) for immune support, 91.8mcg of vitamin K (76% daily value) for bone health, and just 31 calories with 2.3g of fiber, making it ideal for weight management and digestive health.

Key Health Benefits of Broccoli

• Exceptional vitamin C source: One cup of broccoli provides 82.2mg of vitamin C, delivering 91% of your daily value and supporting immune function and collagen production for skin health.

• Outstanding vitamin K content: With 91.8mcg per cup (76% daily value), broccoli supports bone mineralization and blood clotting, making it particularly beneficial for bone health as you age.

• Weight loss friendly: At just 31 calories per cup with 2.3g of fiber and a glycemic index of 10, broccoli provides satiety and stable blood sugar without significant caloric impact.

• Heart health support: The low sodium (29.7mg), zero cholesterol, and potassium content (272.7mg, 6% daily value) make broccoli a cardiovascular-friendly choice that supports healthy blood pressure.

• Anti-inflammatory compounds: Broccoli contains sulforaphane and other glucosinolates with research-backed anti-inflammatory properties, complementing its micronutrient profile for overall wellness.

Broccoli vs Cauliflower

Broccoli and cauliflower are both nutrient-dense cruciferous vegetables, but broccoli edges ahead in several areas. Broccoli contains significantly more vitamin C (82.2mg vs. 28mg) and vitamin K (91.8mcg vs. 20mcg), making it superior for immune and bone health. Cauliflower is slightly lower in calories and carbs, while broccoli offers more fiber and folate.

Frequently Asked Questions

How many calories are in broccoli?

One cup of chopped broccoli (90g) contains just 31 calories, making it one of the lowest-calorie vegetables and an excellent choice for calorie-conscious diets.

Is broccoli good for weight loss?

Yes, broccoli is ideal for weight loss because it’s extremely low in calories (31 per cup), high in fiber (2.3g) for satiety, and has a very low glycemic index (10), preventing blood sugar spikes that trigger hunger.

Is broccoli high in vitamin C?

Broccoli is exceptionally high in vitamin C, providing 82.2mg per cup—that’s 91% of your daily recommended value, supporting immune function and antioxidant protection.

Can you eat broccoli raw?

Yes, you can eat broccoli raw, and doing so preserves heat-sensitive nutrients like vitamin C and sulforaphane, the anti-inflammatory compound that may degrade slightly with cooking.

Is broccoli good for heart health?

Broccoli supports heart health through its low sodium content, zero cholesterol, potassium for blood pressure regulation, and anti-inflammatory compounds that benefit cardiovascular function.

How to Track Broccoli Nutrition with Gram

The Gram app makes tracking broccoli nutrition simple and accurate using AI food recognition—just photograph your broccoli serving and get instant nutrient breakdowns. See detailed micronutrient data including vitamin K, vitamin C, and fiber to understand exactly how broccoli fits into your daily nutritional goals.

Nutrition data sourced from USDA FoodData Central. Track broccoli and thousands of other foods with the Gram app.