Broccoli Nutrition Facts
Complete broccoli nutrition breakdown with 34 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 14, 2026
34
Calories
2.8g
Protein
6.6g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A 100g serving of broccoli provides about 34 kcal. Per 100g you get about 6.64g carbs and 2.82g protein. Glycemic index is around 15.
Broccoli is a whole food with approximately 34 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (100g serving)
- 34 kcal
- Carbs (100g)
- 6.64g
- Protein (100g)
- 2.82g
- Serving reference
- 100g · 100g serving
- Glycemic index
- 15
Serving calculator
How much did you eat or drink — Broccoli?
34
Calories
2.8g
Protein
6.6g
Carbs
0.4g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
34 kcal
Calories
Vitamins
- Vitamin C: 89.2mg
Minerals
- Potassium: 316mg
Scientific explanation
Research-backedBroccoli provides approximately 34 kcal per 100g with 2.8g protein, 6.6g carbohydrates, and 0.4g fat. Dietary fiber is 2.6g per 100g. The glycemic index is estimated at 15 (low), meaning glucose rises at a slow rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, broccoli appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Broccoli is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Friendly
At 34 kcal and 2.6g fiber per 100g, this food fits calorie-conscious plans.
Keto
Friendly
Net carbs ~4.0g per 100g - compatible with strict keto.
Diabetic friendly
Friendly
GI 15 with 1.7g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a broccoli healthy?
Yes — a broccoli is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 15.
Can I eat a broccoli every day?
Most people can include a broccoli daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Broccolis good for weight loss?
At 34 kcal and 2.6g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in a broccoli?
A typical medium serving of broccoli has about 34 calories, while 100g contains about 34 calories (USDA reference).
Are Broccolis good before a workout?
Broccolis can work before activity when you want easy carbs; pair a broccoli with protein if your session is long.
Are Broccolis high in sugar?
Broccolis contain about 1.7g sugar per 100g — mostly natural sugars when whole.
Is broccoli good for weight loss?
At 34 kcal and 2.6g fiber per 100g, this food fits calorie-conscious plans.
Is broccoli keto-friendly?
Net carbs ~4.0g per 100g - compatible with strict keto.
What is the glycemic index of broccoli?
Estimated GI is 15. Pair with protein or fat to blunt glucose response.
Is broccoli safe for people with diabetes?
GI 15 with 1.7g sugar - generally blood-sugar friendly in moderation.
How many calories does broccoli have?
Raw broccoli contains 34 calories per 100 grams. A standard one-cup serving of chopped raw broccoli (approximately 91g) provides only 31 calories, making it an exceptionally low-calorie, nutrient-dense food.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 14, 2026
References
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