Broccoli is one of the most nutrient-dense vegetables you can add to a meal, but its calorie count can be surprisingly confusing because a “cup” changes weight depending on whether the broccoli is raw or cooked. This broccoli calories per cup calculator converts your portion into an accurate calorie estimate using USDA nutrition data — choose cups, grams, or ounces, and select raw or cooked broccoli to get calories plus a full macro breakdown.
Whether you’re tracking calories for weight management, logging macros, or just curious how much energy is in your side dish, this tool gives you an immediate answer. It’s especially handy for meal prep, portion planning, and building balanced vegetable-based meals without guesswork. The results include protein, carbohydrates, fiber, fat, and vitamin C, so you can log more than just calories.
🥦 Broccoli Calories per Cup Calculator
Instantly estimate the calories in broccoli — by cup, gram, or ounce — for raw or cooked portions.
Step-by-Step Guide
Using the calculator takes less than ten seconds. Start by entering the amount of broccoli you plan to eat, then choose the unit that matches your measuring method — US cups, grams, or ounces. Next, select the form of broccoli: raw chopped florets or cooked (steamed or boiled). Press Calculate to see total calories and a full nutrition profile.
- Enter the number in the amount field. A decimal like 0.75 works for three-quarters of a cup.
- Select Cup for volume-based measurements, or Gram / Ounce if you use a kitchen scale.
- Choose Raw (chopped) when weighing fresh raw florets or Cooked (steamed/boiled) for prepared broccoli.
- Click Calculate and review the calorie total, macros, and step-by-step conversion.
- Use a quick-fill button (½ cup raw, 1 cup cooked, etc.) to skip typing.
How the Calculation Works
The tool uses standard nutrition values from the USDA FoodData Central database. Raw broccoli contains about 34 calories per 100 grams, while cooked (boiled or steamed) broccoli provides about 35 calories per 100 grams — almost identical per weight, but cooked broccoli weighs more per cup because of water absorption.
The volume-to-weight conversion matters for cup entries: one US cup of raw chopped broccoli weighs about 91 g, whereas one cup of cooked broccoli weighs about 156 g. The tool first converts your amount to grams, then applies this formula:
Calories = (amount in grams ÷ 100) × calories per 100 g
For example, 1 cup of raw broccoli: (91 ÷ 100) × 34 = 30.9 kcal. One cup of cooked broccoli: (156 ÷ 100) × 35 = 54.6 kcal. The same logic applies to protein, carbs, fiber, fat, and vitamin C. Values are drawn from USDA FoodData Central.
If you track other vegetables in cups, you might also like the lettuce calories per cup calculator for similar volume-based estimates.
Worked Examples
Example 1: 1 cup raw chopped broccoli — Weight: 91 g; calories: (91 ÷ 100) × 34 = 31 kcal; protein 2.5 g; carbs 6.0 g; fiber 2.4 g.
Example 2: 85 g raw broccoli — Weight: 85 g; calories: (85 ÷ 100) × 34 = 29 kcal; protein 2.4 g; carbs 5.6 g.
Example 3: 1 cup cooked broccoli — Weight: 156 g; calories: (156 ÷ 100) × 35 = 55 kcal; protein 3.7 g; carbs 11.2 g; fiber 5.1 g.
These examples show why volume entries need the right form setting: a cooked cup of broccoli has roughly 78% more calories than a raw cup, mostly because the cooked cup simply contains more broccoli by weight.
Broccoli Nutrition Reference Table
Approximate values per 100 grams, based on USDA data, before trimming:
| Nutrient | Raw broccoli | Cooked broccoli |
|---|---|---|
| Calories | 34 kcal | 35 kcal |
| Protein | 2.8 g | 2.4 g |
| Carbohydrate | 6.6 g | 7.2 g |
| Fiber | 2.6 g | 3.3 g |
| Fat | 0.4 g | 0.4 g |
| Vitamin C | 89 mg | 65 mg |
Values can vary slightly with variety, growing conditions, and cooking time, but they are accurate enough for daily calorie tracking.
Frequently Asked Questions
Why does cooked broccoli have more calories per cup?
Per 100 grams, raw and cooked broccoli are nearly identical in energy. However, cooking softens the plant tissue and lets water into the cells, so a cup of cooked chopped broccoli packs more pieces by weight (about 156 g vs. 91 g for raw). More grams means more total calories.
Is frozen broccoli different?
Frozen broccoli is usually blanched before freezing, so it behaves more like cooked broccoli in volume. Per 100 g it contains roughly 28–35 kcal depending on the brand. When measuring frozen florets in cups, it is safer to weigh them if you have a scale.
Should I count stems or just florets?
Both are edible and similar in calories. The stems have slightly fewer calories per gram and a little more fiber, but for tracking purposes the difference is negligible. Use the calculator with the whole trimmed portion.
Can I use the result for meal prep?
Yes. This calculator gives you a fast estimate for raw or cooked portions, so you can plan sides, add broccoli to grain bowls, or adjust portion sizes before cooking. If you are weighing cooked broccoli after draining, use the Cooked setting with grams. For a higher-calorie vegetable comparison, the avocado calories per 100g calculator works the same way.
Tips for Accurate Tracking
- Weigh raw broccoli with a food scale for the most reliable calorie number. Volume measurements are handy but less exact because chop size and packing density vary.
- Log cooked broccoli by its cooked weight if you are eating it right away; raw weights don't account for water absorbed or lost during cooking.
- Pat cooked broccoli gently before weighing if you want to limit water weight in your log — or simply measure in cups for convenience.
- Use the quick-fill presets as a starting point, then adjust the amount to match your actual serving.