In short: 100 g of broccoli contains 34 calories, 2.8 g of protein, 6.6 g of carbohydrate and 0.37 g of fat. A cup chopped (91 g) portion has about 31 calories and 2.6 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Calories | 34 kcal | 31 kcal |
| Protein | 2.8 g | 2.6 g |
| Total fat | 0.37 g | 0.34 g |
| Saturated fat | 0.11 g | 0.1 g |
| Monounsaturated fat | 0.03 g | 0.03 g |
| Polyunsaturated fat | 0.11 g | 0.1 g |
| Carbohydrate | 6.6 g | 6 g |
| Dietary fiber | 2.6 g | 2.4 g |
| Total sugars | 1.7 g | 1.5 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 33 mg | 30 mg |
It contributes 2.6 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 33 mg per 100 g.
The standout micronutrient is vitamin C, at 99% of the daily value per 100 g — vitamin C supports immune function and collagen formation.
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Potassium | 316 mg | 288 mg |
| Calcium | 47 mg | 43 mg |
| Iron | 0.73 mg | 0.66 mg |
| Magnesium | 21 mg | 19 mg |
| Zinc | 0.41 mg | 0.37 mg |
| Selenium | 2.5 µg | 2.3 µg |
| Nutrient | Per 100 g | Per cup chopped |
|---|---|---|
| Vitamin A | 31 µg | 28 µg |
| Vitamin C | 89 mg | 81 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.78 mg | 0.71 mg |
| Vitamin K | 102 µg | 92 µg |
| Thiamin | 0.07 mg | 0.06 mg |
| Riboflavin | 0.12 mg | 0.11 mg |
| Niacin | 0.64 mg | 0.58 mg |
| Vitamin B-6 | 0.17 mg | 0.16 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 63 µg | 57 µg |
| Choline | 19 mg | 17 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 31st out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 170379, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Broccoli, raw.