Broccoli crown calories come to 50 for one raw crown (148 g), or 34 per 100 g. That makes portion size almost irrelevant for your calorie budget: even five crowns land at 252 calories. The numbers that move are fiber and protein, and what you cook it in matters more than the broccoli itself.
50kcal
1 crown · 148 g, raw
27%protein
4.2 gProtein
10 gCarbs
0.5 gFat
How to burn off 50 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw · per 148 g
Calories
50 kcal
Protein
4.2 g
Carbohydrate
9.8 g
Fat
0.5 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
49 mg
Potassium
468 mg
Iron
1.1 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Broccoli crown: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 crown (148 g)
50
4.2 g
9.8 g
0.5 g
49 mg
3%
1 cup chopped (91 g)
31
2.6 g
6 g
0.3 g
30 mg
2%
Cooked, 1/2 cup (78 g)
27
1.9 g
5.6 g
0.3 g
32 mg
1%
100 g
34
2.8 g
6.6 g
0.4 g
33 mg
2%
3 × 1 crown (148 g)
151
12.5 g
147 mg
5 × 1 crown (148 g)
252
20.9 g
244 mg
One crown is a 50-calorie side
A single raw crown weighs about 148 g and carries 50 calories, which is 3% of the daily value. You also get 4.2 g of protein, 9.8 g of carbs and just 0.5 g of fat. A cup of chopped crown (91 g) drops that to 31 calories, so a typical side salad portion barely registers.
Scaling up does little damage. Two crowns (296 g) come to 101 calories, three crowns (444 g) to 151, and five crowns (740 g) to 252. That last amount is a huge pile of vegetables, more than most people would eat in a sitting, and it still sits well under a typical snack bar.
The practical takeaway: you rarely need to weigh broccoli crown to stay on track. Weigh the oil, butter, cheese or dressing instead, because those carry the calories on the plate. The broccoli is the cheap part.
Carbs supply two thirds of the calories
Of the 34 calories in 100 g, 65% come from carbs, 27% from protein and 8% from fat. Per 100 g that works out to 6.6 g of carbs, 2.8 g of protein and 0.4 g of fat. Fat is so low it hardly counts, and saturated fat is only 0.1 g.
The carbs are not the sugary kind. Sugars are 1.7 g per 100 g, and fiber is 2.6 g, so a big share of the carbohydrate is fiber rather than sugar. One crown has 2.5 g of sugars against 3.8 g of fiber.
Protein is a real contributor for a vegetable. A crown gives 4.2 g, which is 8% of the daily value, and a share of 27% of calories is high for produce. It will not replace a protein food, but three crowns add 12.5 g and five add 20.9 g, which shows how the grams stack up when broccoli fills half the plate.
Fiber and potassium are the rows that stand out
Most vegetables have a row worth watching for the wrong reasons. Broccoli crown has rows worth noticing for the right ones. One crown delivers 3.8 g of fiber, measured against a daily value of 28 g, and a chopped cup adds 2.4 g.
Potassium is 316 mg per 100 g, against a daily value of 4700 mg. Cholesterol is 0, and sodium is low at 33 mg per 100 g, or 49 mg per crown, which is just 2% of the daily value.
If you watch sodium, plain broccoli is not the issue. Salted cooking water, soy sauce, cheese sauce and seasoning blends are where sodium enters. Even five crowns contain only 244 mg on their own, so anything above that on your log comes from what you added.
Cooking changes little, toppings change a lot
Steaming or boiling barely shifts the count. Cooked broccoli has 35 calories per 100 g versus 34 raw, and a cooked 1/2 cup (78 g) comes to 27 calories with 2.6 g of fiber. Cooked pieces pack tighter in a cup, so measure by weight if you want cooked and raw numbers to line up.
Pairing is where the total moves. Roasting with oil, tossing in butter or melting cheese on top can multiply the calories of the side, while the broccoli stays at about 50 per crown. If you are cutting, a squeeze of lemon, garlic, chili flakes or a spoon of yogurt dressing keeps the dish light.
Broccoli crown works well next to a lean protein and a measured portion of starch, because its volume fills the plate for very few calories. BodyPal can log it from a photo, but the oil you roast it in deserves its own entry.
How does broccoli crown compare?
Here is how broccoli crown stacks up against broccoli floret, cooked broccoli and broccoli rabe, per 100 g and per usual serving.
Verdict: Crowns and florets are the same food at 34 calories per 100 g, and cooked broccoli is nearly identical at 35, so pick whichever cut is easier to prep. If you want the lowest count and more protein, broccoli rabe wins at 25 calories and 3.8 g of protein per 100 g, though it brings more sodium at 56 mg.
Most popular broccoli crown brands in the United States
A 148 g raw crown is about 50 calories. A cup of chopped broccoli (91 g) is 31 calories.
Is broccoli crown good for weight loss?
Raw broccoli is 34 calories per 100 g, so a whole 148 g crown stays at 50 calories with about 3.8 g of fiber.
Broccoli crown vs broccoli florets: which has fewer calories?
Both are raw broccoli at 34 calories per 100 g. The crown includes the short stem, so a 148 g crown comes to 50 calories.
How much protein is in a broccoli crown?
Raw broccoli has 2.8 g of protein per 100 g, so a 148 g crown gives about 4.2 g, with 9.8 g of carbs.
What does 50 calories of broccoli look like?
50 calories of raw broccoli is one whole crown, about 148 g. That portion also gives 4.2 g of protein and 3.8 g of fiber, so it is a large, filling serving for very few calories.
How many cups of chopped broccoli are in one crown?
One crown weighs about 148 g, while a cup of chopped broccoli is 91 g, so a crown yields roughly one and a half cups. The crown has 50 calories and a chopped cup has 31.
What are the nutrition facts for a broccoli crown?
One raw crown (148 g) has 50 calories, 4.2 g of protein, 9.8 g of carbs, 0.5 g of fat, 3.8 g of fiber, 2.5 g of sugars and 49 mg of sodium.
How many calories are in cooked or boiled broccoli?
Cooked broccoli has 27 calories per 1/2 cup (78 g) and 35 per 100 g, almost the same as raw at 34. Boiling or steaming adds nothing; butter, oil or cheese sauce do.
How many calories are in 100 g of broccoli crown?
100 g of raw broccoli crown has 34 calories, with 2.8 g of protein, 6.6 g of carbs, 0.4 g of fat and 2.6 g of fiber. That is 2% of the daily value for calories.
