Broccoli: calories and nutrition
Calories and protein in broccoli by portion and type. A spear is a stalk with florets, about 5 inches long.
Boiled · 1 spear (37 g)
13kcal
- 1gProtein
- 3gCarbs
- 0gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 0g
- Sodium 15mg
2% of the EU protein reference intake (50 g) · 1% of the EU energy reference intake (2,000 kcal)
Boiled · 100 g
35kcal
- 2gProtein
- 7gCarbs
- 0gFat
- Fiber 3g
- Sugar 1g
- Saturated fat 0g
- Sodium 41mg
5% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Boiled · 150 g
53kcal
- 4gProtein
- 11gCarbs
- 1gFat
- Fiber 5g
- Sugar 2g
- Saturated fat 0g
- Sodium 62mg
7% of the EU protein reference intake (50 g) · 3% of the EU energy reference intake (2,000 kcal)
Raw · 1 spear (31 g)
11kcal
- 1gProtein
- 2gCarbs
- 0gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 0g
- Sodium 10mg
2% of the EU protein reference intake (50 g) · 1% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
34kcal
- 3gProtein
- 7gCarbs
- 0gFat
- Fiber 3g
- Sugar 2g
- Saturated fat 0g
- Sodium 33mg
6% of the EU protein reference intake (50 g) · 2% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
51kcal
- 4gProtein
- 10gCarbs
- 1gFat
- Fiber 4g
- Sugar 3g
- Saturated fat 0g
- Sodium 50mg
8% of the EU protein reference intake (50 g) · 3% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Boiled35 270
- Raw34 370
Questions
Which has more calories: broccoli (boiled) or broccoli (raw)?
Broccoli (boiled): 35 kcal per 100 g, more than broccoli (raw) with 34 kcal.
How much protein is in 100 kcal of broccoli?
Broccoli (boiled): about 7 g of protein per 100 kcal.
How many grams of broccoli have about 100 kcal?
286 g of broccoli (boiled) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
