How healthy is broccoli?
Is broccoli healthy? Yes, for most people. Broccoli scores 93/100 on the HowHealthyIs Score: 100 g provides 34 kcal, 89 mg vitamin C and 2.6 g fiber. One cup covers about a day's vitamin C and adds fiber and vitamin K for around 30 kcal. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Broccoli ranks higher than 93% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber27%
- Potassium20%
- Protein17%
- Vitamin E15%
- Magnesium15%
- Iron12%
- Calcium11%
- Vitamin A10%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium4%
Raw NRF9.3: 226 minus 6 = 220. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in broccoli?
Calories31kcal
Protein2.6g
Carbohydrates6g
Fat0.3g
Fiber2.4g
Sugars1.5g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 34 kcal | 31 kcal | |
| Protein | 2.8 g | 2.6 g | 5% |
| Carbohydrates | 6.6 g | 6 g | 2% |
| Fiber | 2.6 g | 2.4 g | 8% |
| Sugars | 1.7 g | 1.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.3 g | 0% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 31 µg | 28 µg | 3% |
| Vitamin C | 89 mg | 81 mg | 90% |
| Vitamin E | 0.8 mg | 0.7 mg | 5% |
| Minerals | |||
| Calcium | 47 mg | 43 mg | 3% |
| Iron | 0.7 mg | 0.7 mg | 4% |
| Potassium | 316 mg | 288 mg | 6% |
| Magnesium | 21 mg | 19 mg | 5% |
| Sodium | 33 mg | 30 mg | 1% |
Source: USDA FoodData Central, "Broccoli, raw" (FDC 170379). Values rounded.
Why is broccoli good for you?
- 81 mg vitamin C in 1 cup chopped, 90% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- A high-volume side for almost any meal
- Stir-fries and sheet-pan dinners
What should you watch out for?
- Boiling for a long time loses vitamin C. Steaming or quick roasting keeps more.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.
How does broccoli compare?
Common questions about broccoli
How many calories are in broccoli?
100 g of broccoli has 34 kcal. A typical portion, 1 cup chopped (91 g), has about 31 kcal.
How much protein is in broccoli?
Broccoli has 2.8 g of protein per 100 g, or about 2.6 g in 1 cup chopped.
Is broccoli good for weight loss?
Broccoli is low in calories (34 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.