Averages based on 1,168 broccoli products in our database.
Broccoli nutrient highlights
Dietary Fiber
~2.6g per 100gBroccoli provides a moderate amount of fiber per serving. A typical 1-cup chopped serving (91g) delivers about 2.4g of fiber.
Protein
~2.8g per 100gBroccoli contains more protein per calorie than most vegetables. At ~34 calories per 100g, the protein-to-calorie ratio is notable among plant foods.
Iron
~0.7mg per 100gBroccoli provides a modest amount of iron for a vegetable. Pairing with vitamin C-rich foods may enhance non-heme iron absorption, per published nutrition research.
Calories
~34 per 100gBroccoli is one of the lowest-calorie vegetables by weight. A large 1-cup serving of chopped broccoli contains only about 31 calories.
Broccoli processing scores by brand
15 broccoli products ranked by processing score (lowest first) from our analysis.
How does processing affect broccoli?
In our analysis, fresh and plain frozen broccoli consistently score Level 1 (Minimally Processed). Flash-freezing is a preservation method that does not significantly alter the food composition. Frozen broccoli with cheese sauce, butter sauce, or seasoning blends scores Level 2-3 due to the added ingredients in the sauce packets. Broccoli in prepared frozen meals (stir-fry kits, pasta bowls) inherits the processing level of the overall product, which often reaches Level 3-4.
Broccoli-based snack products (broccoli cheddar bites, broccoli tots) are distinct product categories and typically score Level 4 in our database due to batters, coatings, and flavor additives.
What should you look for on broccoli labels?
- 1Fresh and plain frozen broccoli should list one ingredient: broccoli. Some frozen bags add nothing else; others may include a small amount of salt.
- 2Frozen broccoli with sauce (cheese, butter, garlic) adds 5-15 ingredients to the base vegetable. The sauce is typically the primary driver of the processing score.
- 3Steamer bag broccoli is the same product as regular frozen broccoli. The bag design does not affect ingredients or processing level.
- 4"Broccoli tots" and "broccoli bites" are processed snack foods that contain broccoli as one ingredient among many, including starches, oils, and cheese powders.
Frequently asked questions
How many calories are in broccoli?
Raw broccoli contains approximately 34 calories per 100g. A typical 1-cup chopped serving (91g) provides about 31 calories. Steamed broccoli has a similar calorie count. Broccoli with added cheese or butter sauce contains significantly more calories from the sauce.
How much fiber is in broccoli?
Broccoli provides approximately 2.6g of dietary fiber per 100g, or about 2.4g per 1-cup chopped serving. While not the highest-fiber vegetable, broccoli delivers fiber alongside a very low calorie count.
Is frozen broccoli ultra-processed?
Plain frozen broccoli scores Level 1 (Minimally Processed) in our analysis. Flash-freezing is a preservation technique, not ultra-processing. However, frozen broccoli with cheese sauce or seasoning blends scores Level 2-3, and broccoli in prepared frozen meals can reach Level 3-4.
Is frozen broccoli as nutritious as fresh?
Frozen broccoli is typically blanched and flash-frozen shortly after harvest, which preserves most nutrients. The USDA FoodData Central database shows comparable macronutrient profiles for fresh and frozen broccoli. Some water-soluble vitamins may be reduced slightly by the blanching step.
What is the least processed way to buy broccoli?
In our database, whole fresh broccoli crowns and plain frozen broccoli florets with no added ingredients both score Level 1. Both are single-ingredient products. The choice between fresh and frozen does not affect processing level in our scoring system.
How many carbs in broccoli?
Raw broccoli contains approximately 6.6g of total carbohydrates per 100g, including about 2.6g of fiber and 1.7g of sugars. A 1-cup chopped serving (91g) provides roughly 6g of total carbs. Broccoli is one of the lowest-carb vegetables available.