Calories in cooked and raw broccoli
Cooked broccoli, 55 calories a cup
A cup of chopped broccoli, boiled and drained, has 55 calories. That cup weighs 156 g, twice USDA's half cup.
A cup of chopped raw broccoli has 31 calories and weighs 91 g.
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. Source checked September 29, 2026.
Spears, stalks and cups
One boiled spear, about 5 inches long, is 37 g and 13 calories. A medium boiled stalk is 180 g and 63 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup chopped, boiled | 156 g | 55 | 3.7 | 11.2 | 0.6 | 5.1 | 2.2 | 64 | 0 | 1 cup, computed from USDA's half a cup, chopped |
| Half a cup chopped, boiled | 78 g | 27 | 1.9 | 5.6 | 0.3 | 2.6 | 1.1 | 32 | 0 | USDA portion, half a cup, chopped |
| 1 boiled spear | 37 g | 13 | 0.9 | 2.7 | 0.2 | 1.2 | 0.5 | 15.2 | 0 | USDA portion, 1 spear, about 5 inches long |
| 1 medium boiled stalk | 180 g | 63 | 4.3 | 12.9 | 0.7 | 5.9 | 2.5 | 73.8 | 0 | USDA portion, 1 medium stalk, 7 1/2 to 8 inches long |
| 1 cup chopped, raw | 91 g | 31 | 2.6 | 6 | 0.3 | 2.4 | 1.5 | 30 | 0 | USDA portion, 1 cup chopped |
| 1 raw bunch | 608 g | 207 | 17.1 | 40.4 | 2.2 | 15.8 | 10.3 | 200.6 | 0 | USDA portion, 1 bunch |
| 1 cup frozen, boiled | 184 g | 52 | 5.7 | 9.8 | 0.2 | 5.5 | 2.7 | 20.2 | 0 | USDA portion, 1 cup |
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. USDA FoodData Central. Broccoli, frozen, chopped, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Raw and cooked cups don't weigh the same
Per 100 g, raw and boiled broccoli are almost level at 34 and 35 calories. Their cups are not. USDA's raw cup weighs 91 g and its boiled cup weighs 156 g.
Measure by the cup only in the form you're logging, or weigh the broccoli and skip the cup.
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. Source checked September 29, 2026.
Fiber and protein in a cooked cup
A cooked cup has 5.1 g of fiber, 3.7 g of protein and 11.2 g of carbs, with 0.6 g of fat.
Planning the rest of the plate? Baked potato, sweet potato, corn and spinach each have a page, and the full list of calorie references has more.
| Nutrient | 1 cup chopped, boiled | Per 100 g |
|---|---|---|
| Calories | 55 kcal | 35 kcal |
| Protein | 3.7 g | 2.4 g |
| Carbs | 11.2 g | 7.2 g |
| Fat | 0.6 g | 0.4 g |
| Fiber | 5.1 g | 3.3 g |
| Sugar | 2.2 g | 1.4 g |
| Sodium | 64 mg | 41 mg |
- Calories in baked potato
- Calories in sweet potato
- Calories in corn
- Calories in spinach
- All calorie references
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Boiled, raw or frozen
Frozen chopped broccoli, boiled and drained, has 28 calories per 100 g. USDA's cup of it weighs 184 g and has 52 calories.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Boiled and drained, without salt | 100 g | 35 | 2.4 | 7.2 | 0.4 | 3.3 | 1.4 | 41 | 0 |
| Raw | 100 g | 34 | 2.8 | 6.6 | 0.4 | 2.6 | 1.7 | 33 | 0 |
| Frozen, boiled and drained, without salt | 100 g | 28 | 3.1 | 5.3 | 0.1 | 3 | 1.5 | 11 | 0 |
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. USDA FoodData Central. Broccoli, frozen, chopped, cooked, boiled, drained, without salt. Source checked September 29, 2026.
Weigh broccoli after it is cooked
Enter the grams of boiled broccoli. The calculator uses 35 calories per 100 g, and raw broccoli is close at 34.
Roasted in oil or covered in cheese sauce? Describe it to TrueCal and review what it estimates.
156 g has about 54.6 calories.
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. Source checked September 29, 2026.
How many grams of protein are in broccoli?
A cup of chopped boiled broccoli has 3.7 g of protein, and a cup of chopped raw broccoli has 2.6 g.
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. Source checked September 29, 2026.
How many calories are in a whole bunch of broccoli?
USDA's raw bunch weighs 608 g and has 207 calories.
USDA FoodData Central. Broccoli, raw. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt. USDA FoodData Central. Broccoli, raw. USDA FoodData Central. Broccoli, frozen, chopped, cooked, boiled, drained, without salt. Source checked September 29, 2026.