Broccoli - calories, carbs, nutrition
Broccoli contain several important nutrients: 4 ounce only contains 44.8 calories, on average. However, more than 61% of broccoli is composed of carbs 8 grams. It also contains 1.1 grams of fat, 2.6 grams of protein and 1.5 grams of sugar.
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44.8 | 8 g (61%) | 2.6 g (20%) | 1.1 g (19%) | 1.5 g |
Broccoli Nutritional Facts
Serving Size: 4 ounce
- Carbs - 8 g
- Dietary Fiber - 3.7 g
- Sugars - 1.5 g
- Fat - 1.1 g
- Saturated - 0.2 g
- Polyunsaturated - 0.4 g
- Monounsaturated - 208 g
- Trans - 0.2 g
- Protein - 2.6 g
- Sodium - 591 mg
- Potassium - 325.6 mg
- Cholesterol - 0 mg
- Vitamin A - 34.4 %
- Vitamin C - 120.2 %
- Calcium - 4.5 %
- Iron - 4.2 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in broccoli?
Broccoli contain around 44.8 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of broccoli:
- 4 ounce: 44.8 grams
- 1 ounce: 11.2 grams
If you are unsure about the size of your broccoli, you can estimate that an average broccoli contains about 44.8 calories. About 61% of broccoli calories come from carbs, 20% from protein, and 19% from fat.
How many carbs are in broccoli?
Here is the carb content of standard serving sizes broccoli:
- 4 ounce: 8 grams
- 1 ounce: 2 grams
Broccoli also contains 3.7 grams of fiber, depending on its size. You can subtract 3.7 grams if you are looking for the net carb content 4,3 (net carbs = total carbs - fiber).
How does Broccoli fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 44.8/2000 Cal | 1955,2 Cal |
| Fat | 1.1/67 g | 65,9 g |
| Sodium | 591/2300 mg | 1709 mg |
| Cholesterol | 0/300 mg | 300 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 44.8/2000 Cal | 1955,2 Cal |
| Carbohydrates | 8/250 g | 242 g |
| Sugar | 1.5/75 g | 73,5 g |
| Fiber | 3.7/25 g | 21,3 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 44.8/2000 Cal | 1955,2 Cal |
| Fat | 1.1/67 g | 65,9 g |
| Carbohydrates | 8/250 g | 242 g |
| Protein | 2.6/75 g | 72,4 g |
How long would it take to burn off 44.8 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 6 minutes
- Running - 4 minutes
- Cleaning - 16 minutes
- Diving - 93 minutes
- Boxing - 33 minutes
- Burpee - 97 minutes
- Bowling - 99 minutes
- Riding - 98 minutes
- Rowing - 16 minutes
- Climbing - 29 minutes
- Soccer - 96 minutes
- Baby Sitting - 51 minutes
How many protein are in broccoli?
Broccoli is a good source of quality protein, with just 4 ounce containing 2.6 grams.
Look at the list of protein content in different servings of broccoli:
- 4 ounce: 2.6 grams
- 1 ounce: 0.7 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in broccoli?
However, despite having all the nutritious qualities of broccoli, 4 ounce of broccoli comes with almost 1.5 extra grams of added sugar.
Compare the sugar content of different servings of broccoli:
- 4 ounce: 1.5 grams
- 1 ounce: 0.4 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in broccoli?
Broccoli contain on average 1.1 grams of total fat per serve (4 ounce) – the majority - 0,9 grams - of that fat is also classified as unsaturated, with only 0.2 grams being saturated fat.
Here is an example of the fat content in popular servings of broccoli:
- 4 ounce: 1.1 grams
- 1 ounce: 0.3 grams
