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Vegetables and starchy roots

Broccoli

Broccoli is 89% water, so 100 g (3.5 oz) brings only 34 kcal and 2.6 g of fiber.

USDA description: Broccoli, raw

  • Low energy density
  • Hydrating
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
A lot of protein per calorie+2
A lot of fiber per calorie+2
High water content+1
Sum8
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
7 primary
Data
USDA FDC 170379

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Nutrition facts

Calories
51 kcal per serving
34 kcal per 100 g (3.5 oz)
Protein
4.2 g per serving
2.8 g per 100 g (3.5 oz)
Carbohydrates
10 g per serving
6.6 g per 100 g (3.5 oz)
of which sugars
2.6 g per serving
1.7 g per 100 g (3.5 oz)
Fiber
3.9 g per serving
2.6 g per 100 g (3.5 oz)
Fat
0.6 g per serving
0.4 g per 100 g (3.5 oz)
of which saturated
0.2 g per serving
0.1 g per 100 g (3.5 oz)
Water
134 g per serving
89.3 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Broccoli, raw (FDC ID 170379), accessed September 23, 2026.

A typical 150 g (5.5 oz, about 1 3/4 cups) serving provides about 51 kcal, 4.2 g of protein, and 3.9 g of fiber.

The typical serving (150 g (5.5 oz, about 1 3/4 cups)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Broccoli is a cruciferous vegetable, in the same family as cauliflower and cabbage; both the florets and the stalk are eaten, and in Spain it is also called brécol. It is sold fresh, as whole heads or florets, and frozen. This page covers raw broccoli according to USDA, with 34 kcal and 2.6 g of fiber per 100 g; boiled and drained, it has 35 kcal and 3.3 g of fiber.

A 150 g (5.3 oz) serving provides only 51 kcal, 4.2 g of protein and 3.9 g of fiber, so it adds a lot of volume for few calories and is best served alongside protein, as in the baked salmon with broccoli and potato or the stir-fried tofu with vegetables and brown rice. The 2025 nutrition advisory on GLP-1 therapy suggests avoiding high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually, and cruciferous vegetables give some people gas. In those days, and after each dose increase, start with a few florets cooked until soft, steamed or in a creamy soup, and build up as you tolerate them.

What the evidence says

The NIDDK, part of the US National Institutes of Health, lists cruciferous vegetables, broccoli among them, among the foods that can cause gas, and notes that some people have more gas when they eat too much fiber. Raw broccoli has 89.2 mg of vitamin C per 100 g, and boiled and drained, 64.9 mg; both are far above the 12 mg per 100 g the EU requires for a "source of vitamin C" claim, and the EU allows the claim that vitamin C contributes to the normal function of the immune system (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). With 2.6 g of fiber per 100 g it falls short of the 3 g for a "source of fibre" claim, but its 7.6 g per 100 kcal exceed the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal. I have not found trials showing that broccoli itself helps with weight loss or is more filling than other vegetables with the same fiber.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about broccoli

How many grams of protein are in a 150 g (5.5 oz) serving of broccoli?

100 g (3.5 oz) of broccoli has 2.8 g of protein. A typical 150 g (5.5 oz) serving has about 4.2 g of protein. That is 8.3 g of protein per 100 kcal.

How many kcal are in a 150 g (5.5 oz) serving of broccoli?

100 g (3.5 oz) of broccoli has 34 kcal. A typical 150 g (5.5 oz) serving has about 51 kcal. That is a very low energy density.

How much fiber is in a 150 g (5.5 oz) serving of broccoli?

100 g (3.5 oz) of broccoli has 2.6 g of fiber. A typical 150 g (5.5 oz) serving has about 3.9 g of fiber.

Does broccoli keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: very low energy density; a lot of protein per calorie; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

How does broccoli fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about broccoli on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of broccoli?

We use 150 g (5.5 oz) as a typical serving, about 1 3/4 cups. That amount provides about 51 kcal, 4.2 g of protein, and 3.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Broccoli, raw (FDC ID 170379).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Broccoli, cooked, boiled, drained, without salt (FDC ID 169967).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .