Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g Broccoli Calories — 34 kcal | Nutrition Calculator
100g of Broccoli, raw contains 34 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Broccoli Calories Calculator
100g of Broccoli, raw contains 34 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Broccoli Calories
34 kcal calories
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Calories target to food amount
100 g (3.53 oz, 1.21 cups)
Reverse math uses 34 kcal calories per 100 g from USDA FoodData Central reference.
Broccoli Macros by Serving Size
Broccoli Macros by Common Serving
Broccoli Calories Range Around 100g
Broccoli Macros by Volume Measure
Broccoli Prep-State Logging Check
Broccoli Nutrient Efficiency Per Calorie
Broccoli Dietary Profile
Broccoli is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Broccoli Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Broccoli Daily Nutrient Coverage
Smart Calories Substitutes for Broccoli
Broccoli Condition-Aware Nutrition Notes
Real-World Broccoli Serving Sizes
- Small weighed portion (~50g): 17 kcal calories. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 34 kcal calories. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 51 kcal calories. Useful for meal-prep portions and larger servings.
Common Broccoli Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Broccoli, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Broccoli Calories — Frequently Asked Questions
How much calories is in 100g of Broccoli? 100g of Broccoli contains 34 kcal of calories (USDA FoodData Central).
How much calories is in 1 cup of Broccoli? One US cup of broccoli weighs approximately 83g (density: 350 kg/m³). That serving contains 28.2 kcal of calories — computed as 83g ÷ 100 × 34.
How many grams of Broccoli do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Broccoli, you need approximately 1471g — calculated as (500 ÷ 34) × 100 = 1471g.
Is Broccoli high in calories? Broccoli is low in calories at 34 kcal per 100g. If you're targeting this nutrient, Broccoli alone is unlikely to be sufficient.
How efficient is Broccoli as a source of calories per calorie? Broccoli provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Broccoli calories calculator use? The calculator uses calories = weight in grams / 100 x 34 kcal. For example, 100g of Broccoli gives 34 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Broccoli a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Broccoli is a modest contributor — with 34 kcal of calories per 100g. For best results, combine Broccoli with other foods to hit your daily macro targets.
How reliable is the source data for Broccoli? Broccoli uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure Broccoli raw or cooked? Broccoli should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
Are there any cautions for Broccoli? Broccoli has no major allergen flag in this source record. For allergies, kidney disease, pregnancy, diabetes, or prescribed diets, use the condition-aware notes as educational context and confirm with a clinician.
How to Calculate Broccoli Calories
- Weigh raw. Place your broccoli on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows calories content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Broccoli Density Explained
Broccoli is very light (350 kg/m³ — about 0.35× the density of water), so a 1-cup measure holds only ~83 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Broccoli.
Broccoli Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.