Broccoli is 34 calories per 100g raw. A full cup is 30 calories — basically free volume on any plate. It also brings about 2.5g of protein per cup cooked, which is a non-trivial bonus when you're stacking veggies with a smaller protein.
Calories scale with portion. Here's how a typical broccoli serving translates in your tracker:
Very low calorie — at 34 kcal per 100g (raw), broccoli adds volume to a meal without meaningfully denting a calorie deficit.
How broccoli stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at broccoli and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreBroccoli has approximately 34 calories per 100g (raw). A typical serving — 1 cup, chopped (91g) — comes in at 31 calories.
2.8g of protein per 100g (raw). That puts broccoli at roughly 8.2g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Broccoli is naturally low-calorie at 34 kcal per 100g (raw), so it's easy to fit into a deficit.