How Many Calories Does Broccoli Have?

How Many Calories Does Broccoli Have

Broccoli is is a cruciferous vegetable, known scientifically as Brassica oleracea.

It is related to cabbage, kale, cauliflower and Brussels sprouts.

These vegetables are known for their beneficial health effects, and are sometimes referred to as the “super veggies.”

Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables.

This can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits 

Health Benefits of Broccoli 

Anti-inflammatory Properties

Antioxidants like vitamin C, potassium, magnesium, sulforaphane, kaempferol, and many others are present in abundant quantities in broccoli. 

They make this cruciferous vegetable good for relieving inflammation and reducing your chances of cancer and heart attack.

Antiaging Properties

Broccoli combats the aging process with the help of a compound called nicotinamide mononucleotide (NMN) present in it.

NMN promotes the production of a compound which triggers metabolism and hence prevents genetic changes that lead to premature aging.

Antioxidants like vitamin A, vitamin C, and collagen also play a key role in delaying aging.

Controls Diabetes

The extract of broccoli, even the raw vegetable, can be used to control blood glucose levels.

Sulforaphane and kaempferol in this cruciferous food have the ability to lower blood sugar levels in diabetics, thereby helping control it.

Improves Metabolism

Nutrients such as fiber, vitamin C, vitamin D, vitamin K, folate, and vitamin A in broccoli assist in boosting the body metabolism.

Fiber, especially, shows a TEF (thermic effect of food) and increases your metabolic rate after eating.

Boosts Immunity

Broccoli derives its purple and green color from antioxidants like vitamin C, beta-carotene, selenium, copper, choline zinc, and phosphorus.

These compounds present are really great immune system boosters and they can protect you from numerous infections.

View calories and nutrition info per 1oz/28g of Broccoli and see how many calories are in 100g of Broccoli and its nutrition information.

Nutrition Stats

  • Serving Size: 1 cup flowerets
  • 20 calories
  • 3.6 g carbohydrates (1% DV)
  • 2.1 g protein (4% DV)
  • 2130 IU vitamin A (43% DV)
  • .113 mg vitamin B6 (6% DV)
  • 66.2 mg vitamin C (110% DV)
  • 34 mg calcium (3%)
  • .62 mg iron (3% DV)
  • 17.75 mg magnesium (4% DV)
  • 46.86 mg phosphorus (5% DV)
  • 23.75 mg potassium (5% DV)


Are broccoli florets better than stalks?

Besides being fibrous and flavorful, the tops of broccoli may contain more nutrients than the stalks. A study showed that broccoli seeds and florets had the highest proportion of bioactive compounds compared to broccoli stalks.

Also, florets provide two to three times more healthful glucosinolates and about twice as many polyphenols compared to the stems.

That said, tossing the stalk means getting rid of about half of the total broccoli head, so you might as well chop it up and add it to any stir-fry or riced-veggie dish!

Can you eat raw broccoli? How should I prepare it?

Raw or steamed may be your best best. Boiled broccoli retains only 40% of the phenolic content of the raw vegetable. Try adding uncooked broccoli florets to your salads, or lightly steaming them and drizzling with olive oil.

Also, the Vitamin C and glucosinolates in broccoli are water-soluble, making them more susceptible to loss during the cooking process. To retain its vitamin C content, keep broccoli refrigerated.