Broccoli: calories and nutrition facts
Calories in broccoli per 100 g and per typical portion, from the MacroLab food catalog.
34kcal per 100 g raw (uncooked)
Cooked: about 38 kcal per 100 g
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To burn these 34 calories:
- 8minWalking (5 km/h)
- 3minRunning (8 km/h)
- 4minCycling (16–19 km/h)
- 5minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 90 g cooked | 34 |
| 1 cup (91 g)≈ 82 g cooked | 31 |
Broccoli: raw vs cooked
Cooking drives out water: 100 g of raw broccoli ends up as about 90 g cooked. So 100 g cooked has more calories (38 kcal) than 100 g raw (34 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 34 kcal | 38 kcal |
Can broccoli make you gain weight?
At 38 kcal per 100 g cooked, this is a food with very low energy density: it takes about 265 g to reach 100 kcal.
One cup (91 g raw) has only 31 kcal, which is easy to fit into most days.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Broccoli vs other foods in “Vegetables”
It has 9% fewer calories than the average food in “Vegetables” (37 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 34 kcal | 37 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of broccoli?
- 100 g raw has 34 kcal. That means about 294 g for every 100 kcal.
- How many calories are in one cup of broccoli?
- One cup (91 g raw) has 31 kcal.
- How do the calories change after cooking broccoli?
- 100 g raw has 34 kcal and turns into about 90 g cooked, so 100 g cooked has about 38 kcal. Cooking removes water; the total calories do not change.
Log broccoli with a photo in MacroLab
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Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.