Nutrition Facts for Broccoli
What Is Broccoli?
Broccoli is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, Broccoli has 34 calories, with 2.8g protein, 7g carbs, and 0.4g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Broccoli (Per 100g)
The following values are standardized per 100 grams of broccoli.
- Calories
34 kcal
- Protein
2.8 g
- Carbohydrates
7 g
- Fat
0.4 g
Nutrition by Serving Size
Calories and macros for common portion sizes of broccoli.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 17 kcal | 1.4 g | 3.5 g | 0.2 g |
| 100g | 34 kcal | 2.8 g | 7 g | 0.4 g |
| 150g | 51 kcal | 4.2 g | 10.5 g | 0.6 g |
| 200g | 68 kcal | 5.6 g | 14 g | 0.8 g |
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Is Broccoli Good for Weight Loss?
Broccoli can fit into a weight loss diet when portions are controlled. At 34 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine broccoli with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Broccoli
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons broccoli can be a useful addition to a balanced diet:
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Keeps macros easier to manage when you want a simpler, leaner plate.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Provides useful energy from carbohydrates when you need performance and consistency.
Who Is Broccoli Best For?
Weight loss
Broccoli can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Broccoli can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Broccoli is an easy way to add more whole foods to your diet. Keep it visible and convenient so it actually shows up in your meals.
How to Use Broccoli in Your Diet
Practical ways to include broccoli in meals:
- Add broccoli to most meals for volume. A bigger plate can make a calorie deficit feel easier.
- Roast or sauté it with seasonings you enjoy so it is something you actually want to eat often.
- Use it in meal prep: cook a batch and add it to bowls, salads, and wraps throughout the week.
- Pair it with a protein you like, then adjust carbs and fats depending on your goals.
- Use it as the “default side” so your meals stay consistent even when your schedule is busy.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log broccoli and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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