Broccoli, raw
Per 1 cup, chopped (91g) — verified against USDA FoodData Central (fdcId 170379).
| Nutrient | Per 1 cup, chopped | Per 100g |
|---|---|---|
| Calories | 31 kcal | 34 kcal |
| Protein | 2.6g | 2.82g |
| Carbohydrate | 6g | 6.64g |
| — of which sugar | 1.5g | 1.7g |
| Fiber | 2.4g | 2.6g |
| Fat | 0.3g | 0.37g |
| — of which saturated | 0.1g | 0.114g |
| Sodium | 30mg | 33mg |
For context, 31 kcal is roughly equivalent to a 7-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 753g of broccoli, raw — roughly 8.3× the 1 cup, chopped serving above.
About this food
Raw broccoli is low in calories (34 kcal per 100g) while still supplying a meaningful 2.8g of protein and 2.6g of fiber for a vegetable — a combination that puts it toward the more nutrient-dense end of the low-calorie vegetables on this list rather than the very bottom of the calorie range, where foods like cucumber sit.
These figures describe raw broccoli; cooking method changes the practical calorie count very little on its own, but steaming, roasting with oil, or serving with a sauce or cheese adds calories from those additions rather than from the broccoli itself — worth separating out when totalling a cooked dish.
Because it's both low-calorie and higher in fiber and protein than most vegetables its size, broccoli is one of the more calorie-efficient ways to add volume and fiber to a meal without meaningfully moving a day's calorie total — useful specifically when the goal is fuller meals within a fixed calorie target.
For a full daily target across calories and all three macros, try the calorie calculator.
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