Calories in common portions
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 spear (about 5" long) | 31 g | 11 | 0.9 g | 2.1 g | 0.1 g |
| 0.5 cup, chopped or diced | 44 g | 15 | 1.2 g | 2.9 g | 0.2 g |
| 1 cup chopped | 91 g | 31 | 2.6 g | 6 g | 0.3 g |
| 100 g | 100 g | 34 | 2.8 g | 6.6 g | 0.4 g |
| 1 NLEA serving | 148 g | 50 | 4.2 g | 9.8 g | 0.5 g |
| 1 stalk | 151 g | 51 | 4.3 g | 10 g | 0.6 g |
| 1 bunch | 608 g | 207 | 17.1 g | 40.4 g | 2.2 g |
An NLEA serving is the FDA reference amount used for nutrition labels.
Where the calories come from
Protein 27.4%Carbohydrate 64.5%Fat 8.1%
Shares use 4 calories per gram for protein and carbohydrate and 9 for fat, so they may not match USDA’s calorie total exactly. Try the macro calculator.
Good to know
- A single stalk (151 g) has about 51 calories, and a whole bunch (608 g) about 207.
- Steaming doesn’t add calories, but oil, butter and cheese sauce do. Log them as separate entries.
- Broccoli has 2.8 g of protein and 2.6 g of fiber per 100 g.
Compare per 100 g
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli (this page) | 34 | 2.8 g | 6.6 g | 0.4 g |
| Spinach | 23 | 2.9 g | 3.6 g | 0.4 g |
| Carrots | 41 | 0.9 g | 9.6 g | 0.2 g |
| Baked potato | 93 | 2.5 g | 21.2 g | 0.1 g |
| Sweet potato | 90 | 2 g | 20.7 g | 0.2 g |
Source
USDA FoodData Central, SR Legacy (April 2019): Broccoli, raw (FDC ID 170379) ↗. Values are per 100 g of edible portion; Calorify scaled them to each portion and rounded the results.
General education, not individualized nutrition advice. Read our editorial approach.