Broccoli: Calories, Nutrition Facts, and Health Benefits (2026)

Broccoli contains 31 calories per 1 cup chopped (91 g), providing 2.6 g of protein, 6 g of carbs, and 2.4 g of fiber. It is rich in vitamin C, offering 81.2 mg, which is 90% of the daily value, and has a low glycemic index of about 15.

This page provides an overview of broccoli's nutritional profile, health benefits, and its impact on common dietary goals. It covers the nutrition facts per 1 cup chopped and per 100 g, along with comparisons to other vegetables.

Broccoli Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table outlines the key nutrients found in broccoli, highlighting its low calorie content and high vitamin C levels.

Values are for 1 cup chopped (91 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	31	34	2%
Protein	2.6 g	2.8 g	5%
Carbohydrates	6.0 g	6.6 g	2%
Fiber	2.4 g	2.6 g	8%
Sugar	1.5 g	1.7 g	-
Fat	0.3 g	0.4 g	0%
Vitamin C	81.2 mg	89.2 mg	90%
Potassium	288 mg	316 mg	6%
Vitamin K	92.5 mcg	101.6 mcg	77%
Folate	57 mcg	63 mcg	14%

About 65% of broccoli calories come from carbohydrates, 27% from protein and 8% from fat.

Broccoli by Health Goal

The by-goal ratings section evaluates how broccoli fits into various dietary objectives, such as weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Excellent	31 calories per serving with 2.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Immunity	Excellent	Provides 81.2 mg vitamin C (90% DV)
Digestion	Fair	2.4 g fiber per serving supports regularity
Heart health	Good	Potassium (288 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2.6 g); best as a vitamin-rich choice, not a protein source

Broccoli and Blood Sugar

Glycemic index: 15. Glycemic load: 2 per serving.

Broccoli has a glycemic index of about 15 and a glycemic load of around 2 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Broccoli Compares to Other Vegetables

The comparison table illustrates how broccoli stacks up against other vegetables in terms of nutrition and health benefits.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Broccoli	34	1.7	2.6	89.2
Cauliflower	25	1.9	2.0	48.2
Kale	49	2.3	3.6	120.0
Brussels Sprouts	43	2.2	3.8	85.0

Broccoli Myths, Checked

Boiling broccoli keeps all its nutrients , Misleading. Boiling leaches water-soluble vitamin C; steaming or roasting retains more.

Frozen broccoli is less nutritious , Misleading. Frozen broccoli is blanched and frozen quickly, keeping most of its nutrients.

How to Track Broccoli

Vegetable portions and cooking method both change the numbers, so the same broccoli can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log broccoli accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of broccoli?

One cup of chopped broccoli (91 g) contains 31 calories, making it a low-calorie vegetable choice.

Is broccoli good for weight loss?

Broccoli is beneficial for weight loss due to its low calorie content, high fiber (2.4 g), and ability to promote satiety.

Can people with diabetes eat broccoli?

People with diabetes can eat broccoli as it has a low glycemic index of about 15, which helps in managing blood sugar levels.

How much vitamin C is in broccoli?

Broccoli provides 81.2 mg of vitamin C per cup, which is 90% of the daily value, supporting immune health.

Is broccoli high in sugar?

Broccoli contains 1.5 g of sugar per cup, which is relatively low, making it a suitable option for those monitoring sugar intake.

Is broccoli better raw or cooked?

Both raw and cooked broccoli have health benefits, but cooking can enhance the availability of certain nutrients while reducing some vitamin C content.

Key Takeaways

• Broccoli has 31 calories per 1 cup chopped (91 g).
• It provides 2.4 g of fiber per serving.
• Broccoli contains 81.2 mg of vitamin C, 90% of the daily value.
• The glycemic index of broccoli is about 15.
• It has 1.5 g of sugar per cup, making it low in sugar.
• Broccoli is versatile and can be consumed raw or cooked.