Broccoli — calories & nutrition
By Jenny Updated
Broccoli is one of the most nutritionally dense vegetables you can eat — and at just 34 calories per 100g, it's one of the most generous too. A large 200g serving of broccoli contains only 68 calories while delivering 6g of protein, 5g of fibre, and exceptional amounts of vitamin C, vitamin K, and folate. Few foods offer that kind of nutritional density for such a small calorie cost.
Broccoli belongs to the cruciferous vegetable family, which includes cauliflower, kale, and Brussels sprouts. These vegetables contain glucosinolates — compounds that have been widely studied for their potential cancer-protective properties. Whether you're eating broccoli purely for weight loss or broader health benefits, the science strongly supports including it regularly in your diet.
On Slimming World, broccoli is a Free Food and also classed as a Speed Food — one of the most powerful designations on the plan. Speed Foods are lower in calories relative to their weight and volume, meaning filling a third of your plate with broccoli and other Speed vegetables helps push out higher-calorie foods naturally. Steam or microwave broccoli to preserve the most nutrients; boiling in lots of water leaches out water-soluble vitamins quickly.
Broccoli nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) | Fibre (g) |
|---|---|---|---|---|---|
| 100g raw | 34 | 4 | 0 | 3 | 3 |
| 80g portion (1 serving) | 27 | 3 | 0 | 2 | 2 |
| 200g large serving | 68 | 8 | 1 | 6 | 5 |
How Broccoli compares
Calories per 100g
FAQs
How many calories are in broccoli?
Broccoli contains around 34 calories per 100g raw. A typical 80g portion — one serving on a plate — is approximately 27 kcal. A large 200g serving of broccoli delivers about 68 calories, making it one of the most filling low-calorie vegetables available. Cooking method has very little effect on calorie content: steamed, boiled, roasted, or microwaved broccoli is broadly similar in calories per gram.
Is broccoli a Free Food on Slimming World?
Yes — broccoli is both a Free Food and a Speed Food on Slimming World. You can eat as much as you like without counting Syns. As a Speed Food, it's specifically recommended for filling a third of your plate at each meal. This is because Speed Foods are low in calories relative to their weight and volume, naturally displacing higher-calorie foods and helping you feel full while consuming fewer calories overall.
Is broccoli high in protein for a vegetable?
Broccoli is unusually high in protein for a vegetable, containing around 3g per 100g raw. While this is nowhere near the protein density of meat or fish, a large 200g serving contributes 6g of protein — meaningful when combined with other protein sources in a meal. It also contains all essential amino acids, though not in optimal ratios. For vegetarians and vegans, broccoli is a useful contributor to daily protein intake alongside pulses, tofu, and dairy.
What is the best way to cook broccoli to preserve nutrients?
Steaming and microwaving preserve the most nutrients in broccoli. Boiling in a large volume of water leaches out water-soluble vitamins, particularly vitamin C and folate, into the cooking water. If you do boil broccoli, keep the cooking time to 3–4 minutes maximum and use the water in a sauce or soup. Roasting broccoli at high heat causes some nutrient loss but creates delicious caramelised edges, and you still retain most of the fibre and fat-soluble vitamins.
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