🥦 vegetable
Calories in Broccoli
32kcal
Per 1 cup chopped (91g)
Protein
2.2g
Carbs
6.4g
Fat
0.4g
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Steamed or raw broccoli — crucifer-family vegetable.
Highest vitamin C of common vegetables. Volume-eating champion — 1 cup is ~30 kcal.
Best for
- volume eating — 35 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 cup chopped (~91g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed broccoli stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~35 | Matches the page numbers |
| Sautéed in oil | ~63–123 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~88–175 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (91g) | 32 | 2.2g | 6.4g | 0.4g |
| 1 cup steamed (156g) | 55 | 3.7g | 10.9g | 0.6g |
Per 100g: 35 kcal · 2.4g P · 7g C · 0.4g F · 2.6g fiber