Broccoli head calories come to 207 for one whole raw head of 608 g, and 34 per 100 g. The detail worth noticing is protein: 27 percent of the calories come from it, so a full head delivers 17.1 g, or 34 percent of the daily value, for only 10 percent of the daily calorie value.
207kcal
1 whole head · 608 g, raw, whole head
27%protein
17.1 gProtein
40 gCarbs
2.2 gFat
How to burn off 207 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, whole head · per 608 g
Calories
207 kcal
Protein
17.1 g
Carbohydrate
40 g
Fat
2.2 g
Saturated fat
0.7 g
Cholesterol
0 mg
Sodium
201 mg
Potassium
1921 mg
Iron
4.4 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 head: 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 head (608 g)
207
17.1 g
40.4 g
2.2 g
201 mg
10%
1 stalk (151 g)
51
4.3 g
10 g
0.6 g
50 mg
3%
1 cup chopped (91 g)
31
2.6 g
6 g
0.3 g
30 mg
2%
100 g
34
2.8 g
6.6 g
0.4 g
33 mg
2%
3 × 1 head (608 g)
620
51.4 g
602 mg
5 × 1 head (608 g)
1,034
85.7 g
1,003 mg
A whole head is a 207-calorie side for the whole table
Few people eat a 608 g head in one sitting. It gets chopped, steamed or roasted and split across plates, so the smaller rows matter more than the headline. One cup chopped is 91 g and 31 calories. One stalk with its florets runs 151 g and 51 calories. Even the full head sits at 207 calories, about 10 percent of the daily calorie value used on this page.
Totals climb slowly because the base is so low. Two heads, 1,216 g of produce, add up to 413 calories. Three heads reach 620. Five heads, a full 3,040 g of vegetable, still land at 1,034 calories, which is less than many single restaurant entrees.
Weighing beats guessing here. Heads vary in size, and a big one with thick stems can outweigh the 608 g reference by a wide margin. At 34 calories per 100 g the calorie error stays small, but it shows up quickly in protein and fiber logs.
Carbs carry two thirds of the calories, protein over a quarter
Per 100 g, raw broccoli holds 6.6 g of carbs, 2.8 g of protein and 0.4 g of fat. In calorie terms that splits into 65 percent carbs, 27 percent protein and 8 percent fat. Fat barely registers: a whole head carries 2.2 g, and saturated fat is 0.1 g per 100 g.
The protein share is high for a vegetable. A full head supplies 17.1 g, which is 34 percent of the 50 g daily value. That does not turn broccoli into a protein food in the usual sense, since you need the whole head to get there. It does mean a big serving adds more than a garnish would.
The carbs are not all the same kind. Of the 6.6 g per 100 g, 2.6 g is fiber and 1.7 g is sugar. Across a whole head that becomes 40.4 g of carbs, 15.8 g of fiber and 10.3 g of sugar, a profile that reads very differently from bread or rice with similar carb grams.
Fiber is the row worth reading, not sodium
Sodium is not a concern with plain broccoli. A whole head has 201 mg, 9 percent of the 2300 mg daily value, and a cup chopped has just 30 mg. Cholesterol is 0, and saturated fat is a rounding error. The row that earns attention is fiber.
A whole head brings 15.8 g of fiber against a 28 g daily value, for 207 calories. A single stalk gives 3.9 g, and a cup chopped gives 2.4 g. That is a lot of fiber for very few calories, which is why broccoli bulks up a plate without moving the day's total much.
Potassium also carries some weight, at 316 mg per 100 g measured against a 4700 mg daily value. Sugar stays modest at 1.7 g per 100 g. If you track any of these rows, log the grams you actually ate rather than a generic serving, since the variation from head to head is real.
Broccoli needs a partner to become a meal
At 31 calories a cup, broccoli rarely decides whether a day goes over budget. What goes on it does. Butter, oil, cheese sauce and creamy dressings carry far more energy per spoonful than the vegetable, so a roasted tray can easily owe more of its calories to the oil than to the broccoli.
Because fat is only 8 percent of its calories, broccoli works best next to something more filling: eggs, chicken, fish, tofu, beans or a whole grain. The 17.1 g of protein in a whole head helps, but a single cup at 2.6 g will not carry a meal on its own.
If you are logging, BodyPal can record broccoli from a photo. Raw weight is the cleanest number to enter, and a measured splash of oil is worth logging separately so the side dish stays as light as the vegetable itself.
How does broccoli head compare?
Here is how a raw broccoli head stacks up against broccoli florets, cooked broccoli and a cauliflower head, per 100 g and per usual serving.
Verdict: For the fewest calories per bite, cauliflower wins at 25 per 100 g against 34 for broccoli, and a medium head is only 147 calories. For more protein on the plate, pick broccoli: its 2.8 g per 100 g beats cauliflower's 1.9 g, and florets or cooked broccoli give you essentially the same numbers as the whole head.
Broccoli head FAQs
How many calories are in a head of broccoli?
A whole raw broccoli head (608 g) has about 207 calories. One stalk (151 g) is 51 calories.
Is broccoli good for weight loss?
Raw broccoli has 34 calories per 100 g and 2.6 g of fiber. A whole head gives 15.8 g of fiber for 207 calories.
Broccoli head vs broccoli crown: which has fewer calories?
Both are about 34 calories per 100 g raw. A whole head (608 g) is 207 calories because it includes the stalk and weighs more.
How much protein is in a head of broccoli?
A whole head (608 g) has about 17.1 g of protein, or 2.82 g per 100 g. It also has 40.4 g of carbs.
What is the nutrition breakdown of a head of broccoli?
A 608 g head has 207 calories, 17.1 g of protein, 40.4 g of carbs and 2.2 g of fat. It also brings 15.8 g of fiber, 10.3 g of sugar and 201 mg of sodium.
How many calories are in a medium head of broccoli?
The reference head on this page weighs 608 g and has 207 calories. If yours looks bigger or smaller, weigh it and count about 34 calories per 100 g of raw broccoli.
How many calories are in a small head of broccoli?
A small head comes in under the 207 calories of the 608 g reference head. Weigh it and use 34 calories per 100 g; for scale, one 151 g stalk is 51 calories.
How many calories are in half a head of broccoli?
Half a head lands between one stalk at 51 calories and the full 608 g head at 207. For an exact figure, weigh your portion and count 34 calories per 100 g.
