If you want to focus on a healthy diet and stay fit, then broccoli is a great option. This green vegetable is famous for its nutritional profile and is incredibly low in calories. In this blog, we will discuss the benefits of eating broccoli and the calories in 100g broccoli.
How Many Calories Are in 100g of Broccoli?
100 grams of raw broccoli contains 39 calories.
Broccoli is one of the best vegetables because it is low in calories. Eating broccoli provides fiber, nutrients, and volume.
Nutritional Breakdown of 100g Raw Broccoli
| Calories | 39 Kcal |
| Protein | 2.6g |
| Fats | 0.34g |
| Carbohydrates | 6.3g |
| Fiber | 2.4g |
| Total Sugars | 1.4g |
| Calcium | 46mg |
| Iron | 0.69mg |
| Magnesium | 21mg |
| Phosphorus | 67mg |
| Potassium | 303mg |
| Sodium | 36mg |
| Zinc | 0.42mg |
| Copper | 0.059mg |
| Vitamin C | 91.3mg |
| Thiamin | 0.077mg |
| Riboflavin | 0.114mg |
| Niacin | 0.639mg |
| Vitamin B-6 | 0.191mg |
| Vitamin E | 0.15mg |
Sources: USDA
Does Cooking Broccoli Change the Calories?
Yes, the calories are reduced if broccoli is fried or if cheese, butter, or creamy sauces are added to it.
Breakdown of 100g Fried Broccoli
| Calories | 223 Kcal |
| Protein | 4.3g |
| Fats | 12.9g |
| Carbohydrates | 22.4g |
| Fiber | 1.7g |
| Total Sugars | 0.88g |
| Calcium | 43mg |
| Iron | 1.78mg |
| Magnesium | 17mg |
| Phosphorus | 66mg |
| Potassium | 161mg |
| Sodium | 329mg |
| Zinc | 0.42mg |
| Copper | 0.07mg |
| Vitamin C | 30.6mg |
| Thiamin | 0.274mg |
| Riboflavin | 0.167mg |
| Niacin | 1.987mg |
| Vitamin B-6 | 0.089mg |
| Vitamin E | 2.37mg |
Sources: USDA
Breakdown of 100g Broccoli Cooked with Butter or Margarine
| Calories | 60 Kcal |
| Protein | 2.61g |
| Fats | 2.62g |
| Carbohydrates | 6.33g |
| Fiber | 2.4g |
| Total Sugars | 1.42g |
| Calcium | 47mg |
| Iron | 0.7mg |
| Magnesium | 21mg |
| Phosphorus | 68mg |
| Potassium | 306mg |
| Sodium | 171mg |
| Zinc | 0.42mg |
| Copper | 0.06mg |
| Vitamin C | 78.3mg |
| Thiamin | 0.07mg |
| Riboflavin | 0.11mg |
| Niacin | 0.612mg |
| Vitamin B-6 | 0.207mg |
| Vitamin E | 0.37 mg |
Sources: USDA
Why Broccoli Is So Popular in Weight Loss Diets
✅ High Fiber reduces cravings
✅ Supports digestion, making it feel lighter
✅ Good protein source for a vegetable
✅ Low in calories and best for weight management
Nutritional Benefits Beyond Calories
Not only is broccoli low in calories, but its nutritional profile is also very impressive.
Broccoli is also rich in
✅ Vitamin C—supports immunity and skin health
✅ Vitamin K—important for bone health
✅ Folate—essential for cell growth
✅ Antioxidants—fight inflammation
Best Ways to Eat Broccoli Without Adding Extra Calories
✅ Steaming
✅ Boiling
✅ Air frying instead of deep frying
✅ Roasting with minimal oil
Flavor Without Extra Calories
✅ Lemon Juice
✅ Garlic
✅ Chili flakes
✅ Black pepper
Avoid heavy sauces to get better benefits from eating broccoli.
Is Broccoli Suitable for Diabetics?
Yes, broccoli is highly diabetes-friendly
✅ Low in glycemic index
✅ High fiber that regulates and controls sugar spikes
✅ Low-calorie foods that support weight management
Frequently Asked Questions (FAQs)
How many calories are in 100g of cooked broccoli?
Cooked broccoli contains ~30-35 calories, depending on the cooking method.
Can broccoli help burn belly fat?
Broccoli doesn’t directly burn fat, but eating it helps with weight management.
Is broccoli better than rice for weight loss?
Yes, broccoli has very few calories, which is why it helps with weight loss, while rice has significantly more calories.
Can I eat broccoli at night?
Yes, broccoli can be eaten at night because it also aids in digestion.
Does broccoli lose nutrients when cooked?
Some nutrients are lost during cooking, but it depends on the cooking method. However, the calorie content remains unchanged.
Can I eat broccoli every day?
Absolutely, you can eat broccoli daily. Eating it improves overall nutrition, immunity, and digestion.
How many calories are in 100g of broccoli when fried?
The calorie content increases significantly when broccoli is fried. Use less oil to get the true benefits of eating broccoli.
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