Raw broccoli: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Raw broccoli: 34 kcal, 2.8 g protein, 0.4 g fat and 6.6 g carbohydrate per 100 g. A typical portion is 1 serving (90 g): about 31 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin C · 108%
- High in vitamin K · 97%
- Good source of folate · 16%
- Good source of vitamin B6 · 13%
- Good source of potassium · 11%
- Good source of manganese · 10%
- Good source of vitamin B2 (riboflavin) · 10%
- Low in calories
| Nutrition | per 100 g | % daily value | portion (90 g) | % daily value |
|---|---|---|---|---|
| Calories | 34 kcal | 2% | 31 kcal | 2% |
| Protein | 2.82 g | 6% | 2.54 g | 5% |
| Fat | 0.37 g | — | 0.33 g | — |
| Carbohydrate | 6.64 g | — | 5.98 g | — |
| Fibre | 2.6 g | 8% | 2.34 g | 7% |
| Sugar(limit) | 1.7 g | 2% | 1.53 g | 2% |
| Saturated fat(limit) | 0.11 g | 1% | 0.1 g | 0% |
| Sodium(limit) | 33 mg | 1% | 29.7 mg | 1% |
| Vitamin C | 89.2 mg | 108% | 80.3 mg | 97% |
| Vitamin K | 102 µg | 97% | 91.4 µg | 87% |
| Folate | 63 µg | 16% | 56.7 µg | 14% |
| Vitamin B6 | 0.18 mg | 13% | 0.16 mg | 12% |
| Potassium | 316 mg | 11% | 284 mg | 9% |
| Manganese | 0.21 mg | 10% | 0.19 mg | 9% |
| Vitamin B2 (riboflavin) | 0.12 mg | 10% | 0.11 mg | 9% |
| Phosphorus | 66 mg | 9% | 59.4 mg | 8% |
| Iron | 0.73 mg | 6% | 0.66 mg | 5% |
| Magnesium | 21 mg | 6% | 18.9 mg | 5% |
Typical portion: 1 serving, 90 g, about 31 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: broccoli, raw broccoli.
About this food: Raw broccoli
Broccoli is usually bought as a whole head with a thick stalk, and that stalk is edible but heavy. The numbers here are for raw broccoli as the USDA lists it, florets and tender stalk together, so weigh what you actually cook after trimming the dry cut end and any woody base. A serving of 90 g, about a cup of chopped raw broccoli, has 31 kcal and 2.5 g of protein.
Raw broccoli has 34 kcal per 100 g, 2.6 g of fibre and 2.8 g of protein, a fair amount of protein for a vegetable. Plain boiled or steamed broccoli stays close to these figures per gram, so the entry works for it as long as you weigh. Cups are where it goes wrong: cooked florets soften and pack tighter, so a cup of cooked broccoli weighs noticeably more than a cup of raw.
Cook it briefly. Florets are done in roughly 3 to 5 minutes of steaming or boiling, and longer cooking turns them grey and soft with a strong smell. Roasting at a high temperature gives crisp edges, but the oil you use then counts for most of the energy in the pan, and butter or a cheese sauce does the same.
Buy heads with tight dark green buds and no yellowing. Keep them unwashed in the fridge for several days. Frozen broccoli is a reasonable choice outside the season and is usually already blanched, so it needs only a few minutes.
What it is high and low in
Raw broccoli is high in vitamin C (108%) and vitamin K (97%) per 100 g (share of the daily reference in brackets). It is a good source of folate (16%), vitamin B6 (13%), potassium (11%) and manganese (10%).
It is low in calories (up to 40 kcal per 100 g) and fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared raw broccoli with the five foods in our table that are closest in composition (Fresh parsley, Raw green beans, Green onion, Fresh dill and Raw cauliflower), per 100 g.
Rank among the six: Protein (1 = most): 3rd of 6; Calories (1 = fewest): 4th of 6; Fibre (1 = most): 3rd of 6; Carbohydrate (1 = fewest): 3rd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Raw broccoli | 34 | 2.8 | 0.4 | 6.6 | 2.6 |
| Fresh parsley | 36 | 3 | 0.8 | 6.3 | 3.3 |
| Raw green beans | 31 | 1.8 | 0.2 | 7 | 2.7 |
| Green onion | 32 | 1.8 | 0.2 | 7.3 | 2.6 |
| Fresh dill | 43 | 3.5 | 1.1 | 7 | 2.1 |
| Raw cauliflower | 25 | 1.9 | 0.3 | 5 | 2 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170379: "Broccoli, raw"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of raw broccoli?
34 kcal per 100 g, with 2.8 g protein, 0.4 g fat and 6.6 g carbohydrate. A typical portion (1 serving, 90 g) has about 31 kcal.
How much protein is in raw broccoli?
100 g has 2.8 g of protein, which is 6% of a 50 g daily reference, and a typical portion (90 g) has 2.5 g. Protein supplies 27% of its calories.
Which vitamins and minerals does raw broccoli contain?
The most per 100 g, as a share of the daily reference: vitamin C 89.2 mg (108%); vitamin K 102 µg (97%); folate 63 µg (16%); vitamin B6 0.18 mg (13%). Every other tracked vitamin or mineral is under 10% or has no USDA value.