How many calories are in a standard 1 medium stalk (150g) of broccoli?

A standard 1 medium stalk (150g) (150g) of broccoli contains 51 calories, with 4.2g protein, 9.9g carbs, and 0.6g fat according to USDA FoodData Central (FDC ID: 170379).

Is broccoli good for a weight loss calorie deficit?

Cruciferous green vegetable containing sulforaphane, indoles, and vitamin C. Excellent micronutrient density with minimal calories. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

vegetablesUSDA FDC ID: 170379(Brassica oleracea var. italica)

Broccoli Calories & Nutrition Facts

Q: What is the calorie density of broccoli per 100g?

Per 100 grams, broccoli provides 34 kcal, 2.8g protein, 6.6g carbohydrates, and 2.6g dietary fiber.

Quick Answer: A standard 1 medium stalk (150g) of broccoli contains 51 calories. Per 100 grams, broccoli provides 34 kcal, 2.8g protein, 6.6g carbohydrates, and 0.4g fat based on verified USDA FoodData Central records.

Cruciferous green vegetable containing sulforaphane, indoles, and vitamin C. Excellent micronutrient density with minimal calories. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

34kcal

per 100 grams raw (100g)

Protein

2.8g

33% of energy

Carbohydrates

6.6g

78% of energy

Total Fat

0.4g

11% of energy

Serving: 100 grams raw (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories34 kcal

Total Fat0.4 g

Sodium33 mg

Potassium316 mg

Total Carbohydrate6.6 g

Dietary Fiber2.6 g

Total Sugars1.7 g

Protein2.8 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Raw florets	34 kcal	2.8g	6.6g	0.4g	Maximum sulforaphane bioavailability
Steamed without oil	35 kcal	2.4g	7.2g	0.4g	Softens fiber while preserving glucosinolates
Roasted with 1 tbsp olive oil	85 kcal	2.6g	6.8g	5.6g	Oil coating adds healthy fat calories

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Broccoli vs Cauliflower

View Cauliflower →

Broccoli contains almost double the vitamin C and higher protein (2.8g vs 1.9g) than cauliflower.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 170379)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related vegetables Foods

Spinach23 kcal / 100g Asparagus20 kcal / 100g Cauliflower25 kcal / 100g

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