Broccoli: Calories and Nutrition Analyse



How many calories in broccoli?

Broccoli - calories, kcal

Nutrition Facts

Broccoli
Serving size:
medium size broccoli (520 g)  change
medium size broccoli (520 g) (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
177

% Daily Value

Total Fat 1.92g
2%

Cholesterol 0mg
0%

Sodium 171.6mg
7%

Total Carbohydrates 34.53g
13%

Dietary Fiber 13.52g
48%

Protein 14.66g
29%

Vitaminium C 463.84mg
515%

Calcium 244.4mg
19%

Iron 3.8mg
21%

Potassium 1643.2mg
35%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in broccoli
65% CARBS
27% PROTEIN
8% FAT

100g of broccoli contain about 34 calories (kcal).
Calories per: ounce | one broccoli | cup, flowerets | cup | half cup | 1 floweret

In particular, a medium size broccoli (520 g) contain about 177 calories.

This is about 9% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 177 kcal actually is, keep in mind that the calorie content of broccoli is similar to that of, for example:

  • 3 apples
  • 2 glasses of Coca Cola (220 ml glass)
  • 1.5 slices of cheese
  • 1.5 slices of bread
  • 1 glass of milk
  • 9 cubes of sugar

Take a quick look at the tables below for detailed information about broccoli nutrition.

medium size broccoli (520 g) has 177 kcal. For burning these calories you have to:
Bike25 min.Bike
Horse ride33 min.Horse ride
Play tennis17 min.Tennis
Run18 min.Run
Swim21 min.Swim
Calories in Broccoli Compared with Others in Vegetables Category

100g of Broccoli

Nutrition

  • Calories34
  • Carbs Total6.64 g
  • Dietary fiber2.6 g
  • Fat0.37 g
  • Protein2.82 g

Vitamins

  • Vit A623 IU
  • Vit B1 (Thiamine)0.071 mg
  • Vit B2 (riboflavin)0.117 mg
  • Vit B3 (Niacin)0.639 mg
  • Vit B50.573 mg
  • Vit B60.175 mg
  • Vit B9 (Folic acid)63 mcg
  • Vit C89.2 mg
  • Vit E0.17 mg
  • Vit K101.6 mg

Minerals

  • Potassium316 mg
  • Magnessium21 mg
  • Calcium47 mg
  • Sodium33 mg
  • Iron0.73 mg
  • Zink0.41 mg
  • Beta karoten361 mg

Broccoli, a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts, is known for its wealth of nutrients and health benefits. This green powerhouse is not only a nutritional wonder but also a versatile ingredient in many culinary creations. Whether you're looking to boost your diet with more greens or curious about the nutritional content of this popular vegetable, understanding the broccoli calories, broccoli nutrition, and its components such as protein in broccoli, fat in broccoli, and carbs in broccoli can provide valuable insights into how this vegetable can fit into your healthy eating plan.

Broccoli: A Nutritional Overview

Broccoli is celebrated for its low calorie yet high nutrient profile. A single serving of broccoli (about 100 grams) contains approximately 34 calories, making it an excellent choice for those managing their weight or seeking a low-calorie option for their meals. But the benefits don't stop there. Let's delve deeper into the nutritional makeup of broccoli:

  • Carbohydrates: Broccoli contains about 6.64 grams of carbs per serving, of which 2.6 grams are dietary fiber. This high fiber content is beneficial for digestive health and helps maintain a feeling of fullness, aiding in weight management.
  • Protein: With 2.82 grams of protein per serving, broccoli provides a decent amount of this essential macronutrient, which is vital for muscle repair, growth, and overall body function.
  • Fat: Broccoli is very low in fat, containing only 0.37 grams per serving. This minimal fat content makes it a heart-healthy addition to any meal.
  • Vitamins and Minerals: Broccoli is a powerhouse of vitamins and minerals. It is particularly rich in vitamin C (89.2 mg), vitamin K (101.6 µg), and vitamin A (623 IU), along with minerals such as potassium (316 mg), calcium (47 mg), and iron (0.73 mg).

The Role of Broccoli in a Healthy Diet

Given its nutrient-dense profile, broccoli plays a significant role in a healthy diet. Its high fiber content can help regulate the digestive system, while the low calorie count supports weight management. The vitamins and minerals found in broccoli, such as vitamin C and potassium, contribute to overall health, supporting the immune system, bone health, and heart function.

Moreover, the protein in broccoli can be particularly beneficial for vegetarians and vegans looking to increase their protein intake from plant-based sources. And with virtually no fat in broccoli, it's an excellent choice for those monitoring their fat consumption for heart health.

Broccoli's versatility in the kitchen also means it can be easily incorporated into a variety of dishes, from stir-fries and salads to soups and casseroles, making it simple to enjoy the health benefits of this nutritious vegetable.

Conclusion

In summary, broccoli is a nutritional powerhouse that offers a wealth of benefits with very few calories. Understanding the broccoli calories, broccoli nutrition, including the protein, fat, and carbs in broccoli, can help you appreciate how this vegetable contributes to a balanced and healthy diet. Whether you're looking to improve your overall health, manage your weight, or simply enjoy delicious and nutritious meals, incorporating broccoli into your diet is a smart and tasty choice.

How many calories are there in 1, 2, 3, or 5 servings of broccoli?

  • Medium size broccoli (520 g)177 kcal
  • Broccoli cup, flowerets (71g)24 kcal
  • Cup of broccoli (156g)53 kcal
  • Half cup of broccoli (78g)27 kcal
  • Broccoli 1 floweret (60g)20 kcal
  • Ounce (oz) of broccoli10 kcal
  • Half of medium size servings of broccoli88.5 kcal
  • Small size serving of broccoli (416g)141.6 kcal
  • Big size broccoli (676g)230.1 kcal
  • Two medium size servings of broccoli354 kcal
  • Three medium size servings of broccoli531 kcal
  • Four medium size servings of broccoli708 kcal
  • Five medium size servings of broccoli885 kcal
Broccoli - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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