Broccoli serving size, cups to grams
Here a serving of raw broccoli is counted as 1 cup chopped, which USDA weighs at 2.7 oz (76 g), with 24 calories and 2 g protein. 100 g (3.5 oz) is about 1 1/3 cups.
The reference serving USDA lists for US Nutrition Facts labels (NLEA serving) is 5.2 oz (148 g). Packaged products may use a different serving, so check the label.
Serving sizes of raw broccoli
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup chopped | 2.7 oz (76 g) | 24 calories | 2 g | 4.8 g | 0.26 g |
| 1/2 cup, chopped or diced | 1.6 oz (44 g) | 14 calories | 1.1 g | 2.8 g | 0.15 g |
| 1 stalk | 5.3 oz (151 g) | 47 calories | 3.9 g | 9.5 g | 0.51 g |
| 1 spear | 1.1 oz (31 g) | 10 calories | 0.8 g | 1.9 g | 0.11 g |
| 1 oz | 1 oz (28 g) | 9 calories | 0.73 g | 1.8 g | 0.1 g |
| 100 g | 3.5 oz (100 g) | 31 calories | 2.6 g | 6.3 g | 0.34 g |
Cups to grams
USDA weighs 1 cup chopped of raw broccoli at 76 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 2.7 oz (76 g) | 24 calories |
| 3/4 cup | 2 oz (57 g) | 18 calories |
| 2/3 cup | 1.8 oz (51 g) | 16 calories |
| 1/2 cup | 1.3 oz (38 g) | 12 calories |
| 1/3 cup | 0.9 oz (25 g) | 8 calories |
| 1/4 cup | 19 g | 6 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/3 cup | 9 calories |
| 100 g (3.5 oz) | 1 1/3 cups | 31 calories |
| 1 lb (454 g) | 6 cups | 141 calories |
What 3.5 oz (100 g) of broccoli looks like
3.5 oz (100 g) of raw broccoli is 3.5 oz, or about 1 1/3 cups or 2/3 stalk. It has 31 calories, 2.6 g protein, 6.3 g carbs and 0.34 g fat. One stalk weighs 5.3 oz (151 g).
How much broccoli for 30 g of protein
There is 2.6 g of protein in 3.5 oz (100 g) of raw broccoli, so 30 g of protein would take 41.2 oz (1167 g), about 15 1/3 cups, with 362 calories. It is not a practical way to reach a protein target.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Raw broccoli | 1 cup chopped: 2.7 oz (76 g) | 31 calories | 2.6 g |
| Boiled broccoli | 1/2 cup (chopped): 2.8 oz (78 g) | 35 calories | 2.4 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Raw broccoli: Broccoli, raw, FDC ID 747447 (Foundation Foods, published 2019-12-16) · full nutrition facts
- Boiled broccoli: Broccoli, cooked, boiled, drained, without salt, FDC ID 169967 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.