Quick Answer: How many grams in 1 cup broccoli? About 91g of chopped raw broccoli, or about 71g of whole raw florets, which leave more air in the cup. Cooked broccoli packs down, so 1 cup of chopped cooked broccoli weighs about 156g. A cup of chopped raw broccoli has just 31 calories. Use the calculator below to convert cups and grams.
🥦 Broccoli: Cups ↔ Grams Calculator
Type in either box. Based on USDA values for raw and boiled broccoli.
How Many Grams in 1 Cup Broccoli: Conversion Chart
| Amount | Raw, Chopped | Raw Florets | Cooked, Chopped |
|---|---|---|---|
| ¼ cup | ~23g | ~18g | ~39g |
| ½ cup | ~46g | ~36g | ~78g |
| 1 cup | ~91g | ~71g | ~156g |
| 2 cups | ~182g | ~142g | ~312g |
| Calories per cup | ~31 kcal | ~24 kcal | ~55 kcal |
Keep reading for why cooked broccoli weighs more per cup, how much a head of broccoli yields, and how a cup fits into your vegetable servings.
Why Cooked Broccoli Weighs More Per Cup
Raw florets are rigid and leave lots of air gaps in a measuring cup. Once broccoli is steamed or boiled, it softens and settles, so far more broccoli fits in the same cup. The broccoli itself doesn’t gain much weight; you’re simply measuring more of it. That’s why a cup of cooked broccoli has nearly twice the calories and fiber of a cup of raw florets. The same thing happens even more dramatically with leafy greens, as covered in our guide to how many grams in 1 cup of spinach.
How Many Cups in a Head of Broccoli?
A medium head of broccoli weighs roughly 300 to 600g with its stalk, and the florets make up a little over half of that. One medium head typically gives about 3 to 4 cups of chopped raw broccoli. Don’t throw away the stalk: peeled and sliced, it tastes much like the florets and adds another cup or so. For a look at 100g portions and what they look like on a plate, see what does 100g of broccoli look like.
1 Cup of Broccoli as a Vegetable Serving
One cup of raw chopped broccoli counts as a full cup of vegetables in US dietary guidelines, and it provides more than 80% of the daily value for vitamin C. With so few calories, broccoli is a staple in low carb side dishes and calorie-controlled plans like our 1500 calorie meal plan. Pairing it with another colorful vegetable such as carrots adds variety to the plate.
Frequently Asked Questions
About 91g of chopped raw broccoli, 71g of raw florets, or 156g of chopped cooked broccoli.
About 31 calories for 1 cup of chopped raw broccoli and about 55 calories for 1 cup of chopped cooked broccoli.
A medium head of broccoli usually gives about 3 to 4 cups of chopped raw florets, plus about another cup from the peeled stalk.
Cooking softens the broccoli so it settles and fills the cup more tightly, meaning more broccoli fits in the same volume.
Final Answer: How Many Grams in 1 Cup Broccoli
1 cup of chopped raw broccoli weighs about 91g, a cup of whole raw florets about 71g, and a cup of chopped cooked broccoli about 156g. A raw cup has only about 31 calories and covers most of your daily vitamin C, so weighing once to learn what a cup looks like makes it easy to add more broccoli to your meals.