Calories in Broccoli: Nutritional facts (Carbs, Fiber, Protein, Fat) for Broccoli Types

According to the USDA FoodData Central, a 100gram serving of broccoli (raw) contains 29 calories.

One kilogram of broccoli has 290 calories based on the data available in USDA's FoodData Central.

The calorie content of a single broccoli depends on the size of the vegetable. A small broccoli head contains 101 calories, a medium broccoli head has 134 calories, and a large broccoli head (6 to 7 inches in diameter) provides 158 calories.

Broccoli (Brassica oleracea var. Italica) is a cruciferous vegetable that offers an array of health benefits, which are listed below:

• Prevents cancer: Broccoli contains beneficial compounds that may help protect against cancer. Studies indicate that regularly consuming cruciferous vegetables, such as broccoli, is associated with a lower likelihood of developing cancers like lung, colorectal, breast, pancreatic, prostate, and stomach cancers.
• Lowers cholesterol levels: Compounds in broccoli bind to bile acids in the gut, promoting their excretion and reducing reuse. This process encourages the body to produce new bile acids from cholesterol, leading to a decrease in overall cholesterol levels. According to a 2008 study, steamed broccoli may be more effective at binding bile acid.
• Supports eye health: Broccoli contains lutein and zeaxanthin, and these two carotenoids are linked to a lower risk of age-related macular degeneration, a condition that affects vision. Research published in February 2022 in the National Library of Medicine highlights how specific binding proteins help concentrate these carotenoids in the eye, suggesting that lutein and zeaxanthin supplementation may help slow the progression of eye diseases. 
• May help regulate blood sugar: Consuming broccoli may contribute to better blood sugar control, particularly for individuals with diabetes. While the exact process is unclear, broccoli’s antioxidant properties may play a role. A human study found that people with type 2 diabetes who ate broccoli sprouts daily for a month experienced a significant reduction in insulin resistance.
• Supports heart health: High levels of LDL ("bad") cholesterol and triglycerides increase the risk of heart disease, but broccoli may help improve these markers. One study observed that individuals who took a powdered broccoli sprout supplement had lower LDL cholesterol and triglycerides, along with an increase in HDL ("good") cholesterol.
• Aids digestion and reduces constipation: Broccoli supports healthy digestion and regular bowel movements with its high fiber content. A well-functioning gut relies on fiber intake and a balanced gut microbiome, and research suggests that eating fiber and antioxidant-rich foods like broccoli can contribute to overall digestive health.

Broccoli has some amazing health benefits but consuming too much can have some downsides, as shown in the list below:

• May impact thyroid function: Broccoli contains goitrogens, which are compounds that can interfere with thyroid function by disrupting iodine absorption. Research indicates that cruciferous vegetables, including broccoli, contain thioglycosides, which are broken down into thiocyanates. These compounds can inhibit iodine transport and reduce its incorporation into thyroglobulin, potentially leading to increased TSH secretion and thyroid cell proliferation, which may contribute to goiter formation.
• May cause gastric problems: Like other cruciferous vegetables such as kale and cabbage, broccoli can cause bloating and gas in some individuals. The National Institute of Diabetes and Digestive and Kidney Diseases identifies broccoli as a food that may contribute to gas production, particularly for those with sensitive digestive systems.
• May interfere with some medications: Broccoli is high in vitamin K, which plays a key role in blood clotting. According to The Mayo Clinic, individuals taking blood-thinning medications like Warfarin should monitor their broccoli intake because excessive consumption may affect the drug’s effectiveness.

Yes, broccoli is good for you because it is rich in vitamins, minerals, antioxidants and natural chemicals that boosts overall health. A cup of broccoli has as much vitamin C as 1 orange. Broccoli also contains iron, fiber, zinc, potassium, calcium, and folate. This vegetable also contains a natural chemical known as sulforaphane which has been found to help lower blood sugar levels, prevent cancer, and keep the joints healthy to prevent osteoarthritis. Broccoli also contains fiber which lowers the risk of cardiovascular diseases and ligands that protect the gut.

A typical serving is about one to two cups per day of cooked broccoli. Consuming broccoli 1–2 times per week has been associated with a 32–43% lower mortality risk in some studies.

The maximum daily intake of broccoli depends on fiber tolerance and overall diet. With approximately 4 grams of fiber per serving, consuming 5–6 servings provides 20–24 grams of fiber. The recommended daily fiber intake is 25 grams for women and 38 grams for men, meaning excessive consumption may approach or exceed this limit when combined with other fiber-rich foods. Experts at Duke University warn that high fiber intake can cause bloating, cramping, diarrhea, or constipation. Excessive fiber may also interfere with mineral absorption. Consuming 2-3 servings per day is generally safe, depending on individual tolerance and total dietary fiber intake.

The number of calories in different types of broccoli depends on their size, density, and water content. Common varieties like Calabrese broccoli and Di Cicco broccoli have low calories, around 30-35 calories per cup (cooked), because they are mostly water and fiber. Broccolini has slightly more calories than regular broccoli since it has more stalk and less dense florets, but the difference is small. Chinese broccoli (Gai Lan) may have a little more calories due to its thicker stems, but it remains a low-calorie vegetable. Some varieties, like Romanesco broccoli, may have slightly higher calories because of its denser structure, but the difference is minimal. Purple Sprouting Broccoli, Burbank Broccoli, and Waltham Broccoli are also low in calories since they have similar water and fiber content to regular broccoli. Cooking method matters too. Roasting with oil or adding cheese increases calories, while steaming or boiling keeps them low.

The most nutrient-rich part of broccoli is the leaves, as they have the highest amount of vitamin A, antioxidants, vitamin E, vitamin K, and calcium. While many people prefer to eat the florets, the leaves provide extra cell-protecting nutrients. The stalks contain the most fiber and also have compounds that support immunity and may help protect against certain cancers. All parts of broccoli are healthy, so eating the leaves, stems, and florets together gives the most nutritional benefits.

Yes, broccoli macros change when cooked. One study conducted by Gao-feng Yuan et al shows that all cooking methods, except steaming, significantly reduce chlorophyll, vitamin C, total soluble proteins, and soluble sugars. Boiling and stir-frying also decrease total carotenoids. Glucosinolates, which have health benefits, are significantly modified by all cooking methods, with steaming preserving aliphatic glucosinolates while stir-frying and stir-frying/boiling cause the highest losses. Among individual glucosinolates, glucobrassicin is particularly affected. Steaming is the most effective method for nutrient retention, making it the best option for preserving broccoli's health benefits.

Broccoli (Brassica oleracea var. italica) originated in the Mediterranean and was developed by the Etruscans over 2,000 years ago in what is now modern-day Tuscany. This ancient Italian civilization had advanced horticultural skills and bred broccoli from its relative, the cabbage. The name "broccoli" comes from the Italian broccolo, meaning "flowering crest of a cabbage," and the Latin brachium, meaning "arm" or "branch." It has been valued in Italy since Roman times but was called "Italian asparagus" when introduced to England in the 1700s. Thomas Jefferson experimented with broccoli seeds from Italy in the late 18th century, but it became widely popular in the U.S. only after Southern Italian immigrants brought it in the 1920s.

China, India, and the United States lead global broccoli consumption, accounting for 78% of total volume in 2019. China consumed 11 million tons, followed by India with 9.2 million tons and the U.S. with 1.2 million tons. Mexico contributed an additional 1.9% to global consumption. In terms of market value, China ranked highest at $9 billion, followed by India with $6 billion, and the U.S. with $1.6 billion, collectively holding 72% of the global broccoli and cauliflower market. Mexico's market share stood at 2.6%.