Published by Saura ·
Broccoli nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 35 kcal and 3.9 g protein. Reference food and preparation: plain broccoli, uncooked reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of broccoli (plain broccoli, uncooked reference) supplies about 52 kcal, 5.8 g protein and 5.3 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Broccoli: nutrition per 100 g and example portion
Reference preparation: plain broccoli, uncooked reference. The exact source name is “Broccoli” (Fineli food 324). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 35 kcal | 52 kcal |
| Protein | 3.9 g | 5.8 g |
| Available carbohydrate (excludes fiber) | 1.6 g | 2.5 g |
| Fat | 0.5 g | 0.8 g |
| Saturated fat | 0.1 g | 0.1 g |
| Fiber | 3.5 g | 5.3 g |
How to weigh broccoli
Use the edible florets and stems, excluding parts you discard. The reference is plain broccoli. A cooked weight can differ after steaming, roasting or draining, so choose a matching preparation for more precise tracking.
Calculate your own broccoli portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 34.8 × 1.5 = 52.2 kcal, displayed as approximately 52 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain broccoli, uncooked reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Roasted broccoli with oil and broccoli in cheese sauce are separate dishes. Log the oil or sauce rather than replacing the whole dish with a plain-vegetable entry. Broccoli adds vegetables and some fiber, while the meal may still need a substantial protein and starch component.
Meal ideas using broccoli
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve broccoli with baked cod and boiled potatoes.
- Add broccoli to a tofu-and-rice stir-fry, counting the cooking oil.
Compare other vegetables
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Cauliflower | plain cauliflower, uncooked reference | 25 kcal | 2 g | 2.2 g |
| Beetroot | raw beetroot | 45 kcal | 1.4 g | 2.5 g |
| White cabbage | raw white cabbage | 31 kcal | 1.2 g | 2.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Vegetables nutrition: compare foods and portionsCompare vegetables calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Cauliflower nutrition: calories, protein and portion sizesCauliflower (raw): about 25 kcal and 2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Beetroot nutrition: calories, protein and portion sizesBeetroot (raw): about 45 kcal and 1.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- White cabbage nutrition: calories, protein and portion sizesWhite cabbage (raw): about 31 kcal and 1.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Building a balanced meal from foods you already enjoyCombine vegetables or fruit, a protein source and a grain or starch into flexible meals, with practical examples and links to food nutrition profiles.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
How many calories are in 150 g of broccoli?
This plain broccoli, uncooked reference reference supplies about 52 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of broccoli matter?
Roasted broccoli with oil and broccoli in cheese sauce are separate dishes. Log the oil or sauce rather than replacing the whole dish with a plain-vegetable entry. Broccoli adds vegetables and some fiber, while the meal may still need a substantial protein and starch component.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 324: Broccoli
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 322: Cauliflower
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 305: Beetroot, red beet
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 320: White cabbage
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.