Calories in Broccoli

About Broccoli

Broccoli is a nutritional powerhouse and one of the most recommended vegetables for anyone trying to eat healthier. A full cup of chopped raw broccoli contains just 31 calories while delivering an impressive 2.6 grams of protein — an unusually high ratio for a vegetable — along with 2.4 grams of fiber and significant amounts of vitamins C, K, and folate.

Broccoli belongs to the cruciferous vegetable family, which also includes cauliflower, kale, and Brussels sprouts. These vegetables contain sulforaphane, a compound that has been extensively studied for its anti-inflammatory and cancer-protective properties. Sulforaphane is most abundant in raw or lightly steamed broccoli; overcooking significantly reduces the content.

Because of its low calorie density and high fiber content, broccoli is one of the best foods for weight loss. You can eat a very large volume of broccoli for very few calories, which helps with satiety and portion control. It also pairs well with protein-rich meals to create balanced, filling plates.

Whether you steam it, roast it, stir-fry it, or eat it raw, broccoli is one of the most calorie-efficient vegetables you can add to your diet. BasedHealth makes it easy to track your exact portion.