Broccoli floret calories come to 31 for one cup (91 g) of raw florets and 34 per 100 g. What stands out is how little the total moves: even 5 cups add up to just 155 calories. With florets, portion size barely matters. The butter, cheese or dressing you add matters far more.
31kcal
1 cup of florets · 91 g, florets, raw
27%protein
2.6 gProtein
6 gCarbs
0.3 gFat
How to burn off 31 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Florets, raw · per 91 g
Calories
31 kcal
Protein
2.6 g
Carbohydrate
6 g
Fat
0.3 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
30 mg
Potassium
288 mg
Iron
0.7 mg
Source: USDA FoodData Central
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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 floret: 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 cup (91 g)
31
2.6 g
6 g
0.3 g
30 mg
2%
Half cup (44 g)
15
1.2 g
2.9 g
0.2 g
15 mg
1%
Cooked half 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 cup (91 g)
93
7.7 g
90 mg
5 × 1 cup (91 g)
155
12.8 g
150 mg
Five cups of florets is a 155-calorie pile
Most foods punish a heavy hand. Broccoli florets don't. A half cup (44 g) is 15 calories, a full cup is 31, and doubling to 2 cups (182 g) brings you to only 62. Three cups, a big side or a solid base for a stir-fry, land at 93 calories.
Go all the way to 5 cups (455 g), a portion few people finish in one sitting, and the count is still 155. That same pile carries 12.8 g of protein and 150 mg of sodium. One cup on its own is 2% of a 2000-calorie daily value, which is why you rarely need to weigh florets for calorie reasons.
This makes florets a useful lever. If a meal feels too small, adding a cup or two of broccoli raises volume a lot and calories very little. The thing to measure is the topping, not the vegetable. A spoon of oil or a handful of shredded cheese can easily outweigh the broccoli it sits on.
Carbs supply 65% of the calories, protein a solid 27%
Per 100 g, raw florets hold 6.6 g of carbs, 2.8 g of protein and just 0.4 g of fat. In calorie terms, carbs make up 65%, protein 27% and fat 8%. For a vegetable, that protein share is high. It still won't carry a meal on its own, but it is more than a garnish.
The carbs are not mostly sugar. Of the 6.6 g per 100 g, 2.6 g is fiber and only 1.7 g is sugars. In a single cup, that is 2.4 g of fiber against 1.5 g of sugars. That balance is a big part of why a bowl of florets feels more filling than its calorie count suggests.
Fat is close to zero, with 0.1 g saturated per 100 g and no cholesterol. Potassium is the mineral that stands out, at 316 mg per 100 g. Sodium is low at 33 mg per 100 g, so raw florets are not where your salt comes from. The salt shaker and the sauce are.
Cooking shrinks florets, so a cooked cup holds more broccoli
Calories per gram hardly change when broccoli is cooked. What changes is how much fits in a measuring cup. A cooked half cup weighs 78 g and comes to 27 calories, while a raw half cup weighs only 44 g and comes to 15. The cooked florets have softened and packed down, so the same scoop holds almost twice the broccoli.
That matters if you log by volume. Logging a cooked serving as a raw one undercounts it, and the reverse overcounts. The cooked half cup also brings 2.6 g of fiber and 1.9 g of protein, more than a raw half cup simply because there is more food in it.
Sodium on the cooked USDA row is 32 mg per half cup, still about 1% of the daily value. Any jump you see in real life comes from salted cooking water or seasoning. If you watch sodium, season after cooking so you can see exactly what you add.
Florets need a partner to make a meal
A cup of florets gives you 5% of the daily value for protein and 2% for calories. That is a strong side, not a full plate. Pair it with a protein such as chicken, eggs, tofu, fish or beans, and a starch if you want the meal to last you through the afternoon.
Fat is where the calorie math changes fastest. Florets roasted with a drizzle of oil, tossed with parmesan or dipped in ranch can end up with more calories from the topping than from the broccoli. Keep the extras measured and the florets generous, not the other way around.
Bagged options like Birds Eye Broccoli Florets or Essential Everyday Steamable Broccoli Florets make this easy on busy nights, since the prep is done. Plain florets in the bag should track close to the raw numbers here; sauced versions are a different food. BodyPal can log a plate of broccoli from a photo, which helps when the portion is a loose pile rather than a neat cup.
How does broccoli floret compare?
Here is how raw broccoli florets stack up against cooked broccoli, a whole broccoli head and arugula, per 100 g and per usual serving.
Verdict: For the fewest calories per bite, arugula wins at 25 per 100 g, about 0.7 times the florets. For more protein and staying power, pick florets at 2.8 g of protein per 100 g, since cooked broccoli, at 35 calories per 100 g, is essentially the same food in a denser scoop.
Most popular broccoli floret brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Steam Of The Crop Broccoli Florets1 cup · 85 g35 kcal
2Birds Eye Broccoli Florets1 1/3 cup · 85 g35 kcal
3Essential Everyday Broccoli Florets1 cup · 85 g35 kcal
4O Organics Broccoli Florets1 cup · 85 g29 kcal
5Essential Everyday Steamable Broccoli Florets1 cup · 85 g35 kcal
6Private Selection Handpicked Broccoli Florets1 cup · 87 g23 kcal
7Bonipak Produce Broccoli Florets148 g30 kcal
Fresh and frozen packs are labeled per raw weight, the same state as the numbers above, so they land within a few calories of them. Source: manufacturer labels / USDA FoodData Central.
Broccoli floret FAQs
How many calories are in a cup of broccoli florets?
About 31 calories in a cup of raw florets (91 g). Per 100 g raw broccoli is 34 calories.
Are broccoli florets good for weight loss?
A full cup is 31 calories with 2.4 g of fiber, so even a large plate of florets stays under 100 calories.
Broccoli florets vs cooked broccoli: which has fewer calories?
Raw florets are 34 calories per 100 g and boiled broccoli 35 calories per 100 g. A cup of raw florets (91 g) is 31 calories, half a cup boiled (78 g) is 27.
How much protein is in broccoli florets?
Raw broccoli has 2.8 g of protein per 100 g, so a cup of florets (91 g) gives about 2.6 g, with 6.0 g of carbs.
How many calories are in a half cup of broccoli florets?
A half cup of raw broccoli florets (44 g) has 15 calories. It also gives you 1.2 g of protein, 1.1 g of fiber and 15 mg of sodium, which is about 1% of the daily value.
How many calories are in 100 g of broccoli florets?
100 g of raw broccoli florets has 34 calories. That weight carries 6.6 g of carbs, 2.6 g of fiber, 2.8 g of protein and only 0.4 g of fat.
How many carbs are in a cup of broccoli florets?
One cup of raw florets (91 g) has 6 g of carbs. Of that, 2.4 g is fiber and 1.5 g is sugars, so most of the carbs are not sugar.
How much sodium is in broccoli florets?
One cup of raw florets has 30 mg of sodium, about 1% of the daily value. Even 5 cups only reach 150 mg, so added salt and sauces are what move sodium.
How many calories are in 3 cups of broccoli florets?
Three cups of raw broccoli florets (273 g) come to 93 calories. That portion also delivers 7.7 g of protein and 90 mg of sodium.
