How Many Calories Are In Broccoli? | The Calorie Breakdown

You probably know broccoli is healthy, but when you’re counting calories, the exact number matters more than the generic “good for you” reputation. Most people assume all green vegetables are similar, but the difference between a cup of broccoli and a cup of starchy sides can be hundreds of calories per meal.

This article gives you the straight numbers: how many calories in raw versus cooked broccoli, how different serving sizes compare, and why this cruciferous vegetable is a standout choice for anyone watching their intake. No fluff — just the data you need for smarter meal planning.

Broccoli by the Numbers: Raw, Cooked, and Frozen

One cup of raw, chopped broccoli (about 91 grams) contains just 31 calories, according to the USDA SNAP-Ed program. That same serving delivers 2.31 grams of protein and 2.16 grams of fiber — a solid macronutrient profile for such a low-calorie food.

A half-cup serving of raw broccoli comes in at roughly 15 calories, per WebMD, making it easy to add volume to meals without blowing your budget. Per 100 grams, raw broccoli provides about 34 calories.

Cooking changes the numbers slightly. One cup of cooked, boiled, drained broccoli (without salt or seasoning) contains approximately 52 calories. The increase is mostly due to water loss — cooked broccoli is denser by volume. Frozen broccoli that has been cooked and drained also lands at 52 calories per cup, so there’s no penalty for using frozen over fresh.

Why the Calorie Count Matters

Broccoli’s calorie count matters not because 31 calories is magical, but because it reveals how much food you get for those calories. This is called energy density — and broccoli is a star player. Here’s what that low number buys you nutritionally:

• Low energy density: High water and fiber content (2.16g per cup) help you feel full with very few calories — a key factor for weight management.
• Macronutrient mix: The calories in raw broccoli come from about 66% carbohydrates, 27% protein, and 7% fat — an unusually high protein share for a vegetable.
• Fiber for satiety: Over 2 grams per cup, which may help slow digestion and stabilize appetite between meals.
• Vitamin C powerhouse: A single cup provides over 81 mg of vitamin C — more than 90% of the Daily Value — packed into those 31 calories.
• Low glycemic impact: With a glycemic index of 32, broccoli won’t raise blood sugar quickly, even when eaten in larger portions.

So when people ask about calories broccoli, the answer is more than just a number — it’s a nutrient density story that makes every calorie count toward vitamins, minerals, and fiber instead of empty energy.

Comparing Broccoli to Common Substitutes

One of the most practical reasons to know broccoli’s calorie count is how it stacks up against typical sides. Swapping out a starchy carbohydrate like rice for broccoli can produce a meaningful calorie reduction over time, without sacrificing volume on your plate.

The USDA SNAP-Ed program lists 31 calories per cup of raw broccoli — check their broccoli calories per cup for the full dataset. Here’s how it compares to other common foods:

Food	Serving Size	Calories
Raw broccoli	1 cup chopped (91g)	31
Cooked broccoli	1 cup, boiled, drained	52
Whole head broccoli	Medium head (5-inch diameter)	207
Frozen cooked broccoli	1 cup, boiled, drained	52
Cooked white rice	1 cup, cooked	~200

As the table shows, replacing one cup of rice with one cup of cooked broccoli can cut roughly 150 calories per serving — a reduction that, done a few times a week, adds up to significant calorie savings without leaving you hungry.

How Cooking Changes the Calorie Count

Cooking broccoli affects its weight and calorie density because water evaporates and the vegetable shrinks. Here are the key factors to consider when tracking your portions:

1. Weight change: Cooked broccoli loses water, so the same volume contains more dry matter — 1 cup cooked has 52 calories versus 31 raw. Weighing raw broccoli before cooking gives the most consistent count.
2. Additions matter: Butter, oil, and cheese add significant calories. One tablespoon of olive oil adds about 120 calories, quickly turning a low-calorie side into a moderate-calorie one.
3. Frozen versus fresh: Frozen broccoli that’s cooked and drained matches fresh cooked broccoli at 52 calories per cup — no penalty for using frozen.
4. Steaming versus boiling: Both methods produce similar calorie counts; the difference is mainly in nutrient retention (steaming preserves more vitamin C and B vitamins).

If you’re tracking calories closely, measure your broccoli raw before cooking to keep counts consistent. This way, the 31 calories per cup remains your reference point regardless of how you prepare it.

Broccoli’s Nutritional Profile Beyond Calories

While the calorie number is what brings most people to this article, broccoli’s value extends well beyond energy. A one-cup serving of raw broccoli packs a surprising amount of micronutrients into those 31 calories.

For those counting every calorie, WebMD’s overview of half-cup broccoli calories is a useful reference when building a plate. The same half-cup also delivers significant vitamins and minerals:

Nutrient	Amount Per 1 Cup Raw (91g)	Approx. % Daily Value
Vitamin C	81.17 mg	90%
Vitamin K	91.8 mcg	76%
Fiber	2.16 g	8%
Calcium	42.77 mg	4%
Iron	0.66 mg	4%

These numbers show that broccoli is more than just a low-calorie filler — it’s a legitimate source of vitamins that many people fall short on. Eating a cup of raw broccoli provides nearly your entire daily need for vitamin C, all for 31 calories.

The Bottom Line

Raw broccoli delivers 31 calories per cup, cooked broccoli 52 calories per cup, and a whole medium head about 207 calories. Its low energy density, high fiber and protein content, and exceptional vitamin profile make it one of the most nutrient-dense foods you can add to a meal — especially when swapping out higher-calorie sides like rice or pasta.

For accurate meal planning, consult the USDA FoodData Central database or your preferred nutrition tracking app — the numbers for raw broccoli are consistent across government sources, but always check the label on frozen or pre-cut bags, as added sauces or seasonings can change the calorie count significantly.