Broccoli (raw)
The bodybuilding classic: a cup gives about a day's vitamin C for roughly 30 kcal.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Broccoli for gym-goers
Per 100 g, broccoli (raw) provides 34 kcal, 2.8 g protein, 6.6 g carbohydrate (2.6 g fiber, 1.7 g sugars) and 0.4 g fat (0 g saturated). With 8.2 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup chopped, about 91 g) comes to roughly 31 kcal and 2.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Broccoli
Raw broccoli, florets and stalk, is the green vegetable most tied to the classic bodybuilding plate. At about 34 kcal per 100 g it's light, yet it has more protein than most leafy greens or salad vegetables, and a cup of chopped broccoli covers roughly a full day's vitamin C. Add potassium and a useful amount of fiber and it easily beats watery vegetables like cucumber or lettuce on nutrient density.
In a gym diet
On a cut, a big portion of broccoli fills the plate and your stomach while barely moving your calorie total. Keep it on a bulk too: the fiber and micronutrients balance meals built on rice, pasta and red meat. It does give you a few grams of protein per serving, but that protein is modest and incomplete, so don't count broccoli as your protein. It also holds up for three to four days in meal-prep containers, which makes it one of the most practical vegetables for batch cooking.
Preparation and cooking
Steaming or a quick microwave keeps broccoli bright and saves more vitamin C than long boiling, since the vitamin leaches into the water. Cooking barely changes the calories per piece, but boiled broccoli soaks up a little water and weighs slightly more, so weigh it raw if you're logging this entry. Roasting tastes great. Just watch the oil, which can easily add more calories than the broccoli itself.
Buying and storage
Pick tight, dark green heads with firm stalks and no yellowing, which means age and lost flavor. Store it unwashed in the fridge for up to about five days. Frozen florets are blanched and cook just as well.
Things to watch
Broccoli has fermentable carbohydrates that give some people gas or bloating, especially in big raw portions, so increase intake gradually. Like other brassicas it's rich in vitamin K. If you take blood thinners, keep your intake consistent and follow your clinician's advice.
Meal ideas
- Classic prep box: grilled chicken breast, jasmine rice and steamed broccoli with a squeeze of lemon.
- Beef and broccoli stir-fry with garlic, ginger, low-sodium soy sauce and a little sesame oil.
- High-protein frittata: eggs, egg whites, chopped broccoli and a sprinkle of feta, baked in a tray.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (99%).
How it ranks among 19 Vegetables
| Protein per 100 kcal | 8.2 g | #5 of 19 |
| Protein per 100 g | 2.8 g | #7 of 19 |
| Fiber per 100 g | 2.6 g | #8 of 19 |
| Lowest calories per 100 g | 34 kcal | #12 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Brussels sprouts (raw)
43 kcal · P 3.4 · C 9 · F 0.3
→Kale (raw)
49 kcal · P 4.3 · C 8.8 · F 0.9
→Cauliflower (raw)
25 kcal · P 1.9 · C 5 · F 0.3
→Zucchini / courgette (raw)
17 kcal · P 1.2 · C 3.1 · F 0.3
→Lettuce, romaine (raw)
17 kcal · P 1.2 · C 3.3 · F 0.3
→Green peas (raw)
81 kcal · P 5.4 · C 14.5 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #170379. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in broccoli?
Broccoli (raw) has about 34 kcal per 100 g, or roughly 31 kcal per 1 cup chopped (91 g).
How much protein is in broccoli?
About 2.8 g of protein per 100 g and 2.5 g per 1 cup chopped. That works out to 8.2 g per 100 kcal, so it's a moderate protein source.
Is broccoli good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is raw or cooked broccoli healthier?
Both are good. Raw broccoli keeps the most vitamin C, while light steaming softens it, makes it easier to digest and still preserves most nutrients. Long boiling is what loses the most water-soluble vitamins.
Is frozen broccoli as good as fresh?
Frozen broccoli is blanched and frozen soon after harvest, so its nutrients generally hold up as well as fresh broccoli that has sat in the fridge for several days. The texture is softer, which suits stir-fries, soups and microwave meals better than salads.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.