Broccoli is a low‑calorie, high‑fiber vegetable that can make your meals more satisfying. A nutritional powerhouse, just 1/2 cup of cooked broccoli provides 41% of your daily vitamin C, over 70% of vitamin K, and a healthy dose of folate, potassium, and other essential nutrients—all for just 27 calories.
The remarkable nutrient density of broccoli makes it especially valuable for weight management. Its fiber helps control hunger, while its impressive vitamin profile supports metabolism and energy production. As you’ll discover, broccoli supports fat loss, improves digestion, and provides sustained energy, making it a smart addition to any weight loss plan.
✅ Quick answer
Yes, broccoli can help with weight loss because:
- It’s low in calories – With just 27 calories per 1/2 cup serving, so that you can eat generous portions.
- High fiber – Broccoli has nearly 3 grams of fiber per 1/2 cup serving, which slows digestion and keeps you full longer.
- Nutrient‑dense – Broccoli is rich in vitamins that support metabolism.
🥗 Macronutrients of cooked broccoli (per 1/2 cup cooked)
Cooked broccoli adds bulk with virtually no fat or sugars—perfect for high‑volume, low‑calorie plates.
| Nutrient | Amount | %RDA* |
|---|---|---|
| Calories | 27 calories | 1% |
| Protein | 1.9 g | 4% |
| Total carbohydrates | 5.6 g | 2% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 1.1 g | — |
| Total fat | 0.3 g | < 1% |
With just 0.3g of fat and a mere 1.1g of sugars per serving, you’re getting serious nutrition in each serving. And, you can pile your plate with broccoli and still stay well under your calorie goals! The carb content is mostly complex carbohydrates rather than simple sugars, which means steadier energy and better blood sugar control. This makes broccoli a great choice for anyone who likes to eat generous portions while still keeping calories low.
*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people in a specific group.
💊 Vitamins & minerals in cooked broccoli (micronutrients)
| Vitamin/mineral | Amount | % RDA* |
|---|---|---|
| Vitamin K | 85 µg | 71% |
| Vitamin C | 37 mg | 41% |
| Folate (B9) | 53 µg | 13% |
| Vitamin A (RAE) | 37 µg | 4% |
| Manganese | 0.09 mg | 4% |
| Vitamin E | 0.7 mg | 5% |
| Copper | 0.03 mg | 3% |
| Potassium | 143 mg | 3% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 33 mg | 3% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Pantothenic acid (B5) | 0.3 mg | 6% |
| Vitamin B6 | 0.1 mg | 6% |
| Choline | 27 mg | 5% |
| Thiamin (B1) | 0.03 mg | 3% |
| Iron | 0.3 mg | 2% |
| Zinc | 0.2 mg | 2% |
| Calcium | 21 mg | 2% |
| Selenium | 0.8 µg | 1% |
| Sodium | 20 mg | 1% |
Talk about a nutrient powerhouse! Broccoli absolutely dominates when it comes to vitamin K, providing a whopping 71% of your daily needs in just a half cup. This often-overlooked vitamin is crucial for proper blood clotting and bone health. And let’s not forget vitamin C—at 41% of your daily requirement, broccoli rivals citrus fruits without the sugar hit. This immune-boosting vitamin also helps your body produce collagen for healthy skin and joints.
Beyond these superstars, broccoli offers a generous 13% of your daily folate (vitamin B9), essential for DNA repair and healthy cell division—especially important if you’re trying to maintain muscle while losing fat. The potassium content (3% RDA) works alongside its naturally low sodium levels to support healthy blood pressure, while manganese and other minerals contribute to metabolism, bone strength, and overall cellular function. Think of broccoli as nature’s multivitamin that somehow fits into a mere 27-calorie package!
🔍 Nutrient breakdown
Glycemic index (GI) of broccoli
✔️ Glycemic index: ~15 (Low)
💡 Tip: Low-GI foods help maintain stable blood sugar and control hunger.
Real results with a personalized weight loss program
Take the quiz!
Is broccoli high in protein?
❌ No – Broccoli contains 1.2 g of protein per 1/2 cup.
🔹 Better protein alternatives: Edamame | Lentils
Is broccoli high in fiber?
✔️ Yes – Broccoli provides 2.0 g of fiber per 1/2 cup.
💡 Tip: High-fiber foods support gut health, keep you fuller for longer, and may reduce overall calorie intake.
Is broccoli low in carbs?
✔️ Yes – Broccoli has 3.5 g of carbs per 1/2 cup.
💡 Tip: Low-carb vegetables add satisfying bulk to meals without spiking blood sugar.
Is broccoli gluten-free?
✔️ Yes – Broccoli is naturally gluten-free.
Is broccoli good for fat loss?
✔️ Yes – Thanks to its high-fiber and low-calorie content, broccoli is very helpful in a fat-loss regimen.
🍽️ Diet compatibility: Which diets include cooked broccoli?
| Diet | ✅ / ❌ | Why |
|---|---|---|
| Keto | ✅ | Broccoli fits perfectly into a ketogenic diet due to its low carbohydrate content (only about 3.5g carbs per 1/2 cup), making it an ideal vegetable for maintaining ketosis. |
| Paleo | ✅ | Broccoli is excellent for paleo diets as it is a natural, whole-food vegetable rich in essential nutrients, fiber, and antioxidants. |
| Mediterranean | ✅ | Broccoli aligns perfectly with Mediterranean diet principles, offering high fiber, antioxidants, and vitamins central to this dietary pattern. |
| Vegan | ✅ | Broccoli is completely plant-based, offering crucial vitamins, minerals, and plant compounds essential for vegan nutrition. |
| Gluten-free | ✅ | Naturally gluten-free, broccoli is safe and beneficial for individuals with gluten sensitivities or celiac disease. |
Broccoli is one of the most universally accepted vegetables across popular eating patterns. It slides effortlessly into Mediterranean, vegan, gluten-free, and Paleo menus, and even works for keto, provided you keep servings modest to stay within daily net-carb limits.
Its naturally low calories and high fiber make it welcome in weight-loss, low-fat and calorie-controlled plans, while its nutrient density earns it a starring role in “clean-eating” and whole-food approaches.
The only caution is for ultra-low-FODMAP phases or those sensitive to cruciferous veggies, who may need to introduce it gradually and stick to well-cooked portions. Steam, roast, or stir-fry it plain or with simple seasonings—whichever diet you follow, broccoli is an easy, versatile way to boost volume, vitamins, and flavor without derailing your goals.
🌟 Additional health benefits of broccoli
Metabolic health: Is broccoli good for your metabolism?
✔️ Boosts metabolism? Yes – broccoli contains a compound called sulforaphane that helps your body switch on pathways linked to fat burning and energy use. It won’t work miracles, but it gives your metabolism a gentle push in the right direction.
✔️ Improves insulin sensitivity? Yes – Studies show that broccoli sprouts—and even regular broccoli—can help lower blood sugar and make your body respond better to insulin. That means fewer blood sugar spikes and crashes.
✔️ Effect on fat storage? Helps prevent fat gain – Broccoli is super low in calories but high in nutrients, which makes it a great food for weight control. Plus, its anti-inflammatory compounds may help quiet the signals in your body that tell fat to stick around.
Cholesterol impact: Does broccoli affect cholesterol levels?
✔️ Lowers LDL (bad) cholesterol? Yes – Studies show that special types of broccoli (like high-glucoraphanin varieties) can lower LDL cholesterol by around 5–7%. That’s the type of cholesterol you don’t want too much of.
❔ Raises HDL (good) cholesterol? Possibly – The research isn’t super clear, but people who eat more fiber-rich veggies like broccoli often see better HDL levels over time.
✔️ Overall impact on heart health? Absolutely – Broccoli packs fiber, potassium, and antioxidants that all work together to help keep your arteries healthy and your heart protected.
💡 Tip: Try pairing broccoli with olive-oil-roasted almonds—it’s a tasty way to add heart-healthy fats and a little crunch to your plate.
Can I eat broccoli for a calorie deficit?
✔️ Yes – At just 27 calories per 1/2 cup, broccoli bulks up meals without wrecking your calorie target.
💡 Tip: Replace half your usual starch with steamed broccoli to slash 100–150 calories per plate
Is broccoli rich in antioxidants?
✔️ Yes – Sulforaphane, vitamin C, and lutein neutralize free radicals and support cellular repair.
Gut & digestive health
✔️ Supports gut health? Yes – Broccoli has special fibers that act like food for your good gut bacteria. That helps them thrive and produce helpful compounds that keep your gut happy and healthy.
✔️ Supports digestion? Yes – The fiber in broccoli adds bulk and helps keep things moving—great for staying regular and avoiding constipation.
⚠️ Sensitive tummy? – If broccoli tends to make you gassy, just start with small amounts and see how your body handles it. Steaming it can also make it easier to digest.
😌 Cravings & fullness: Can it help with nighttime snacking?
✔️ Helps you feel full? Yes – Thanks to its fiber and high water content, broccoli fills you up without loading on calories. Just half a cup can leave you feeling satisfied longer.
💡 Tip: Combine roasted broccoli with hummus for a late-night, high-fiber, high-protein snack that crushes cravings.
✔️ Helps with nighttime cravings? Yes – A warm bowl of broccoli soup or a quick stir-fry can hit the spot when you want something comforting but low in calories.
🌟 Beyond weight loss: Health effects of broccoli?
✔️ Fight inflammation?
Yes! Broccoli contains sulforaphane, a compound that helps lower inflammation markers in your body—kind of like turning down the volume on chronic inflammation.
✔️ Support brain health?
Definitely. Sulforaphane is powerful stuff—it can actually cross into the brain and help protect your neurons, which may support memory and overall brain function as you age.
✔️ Boost skin and hair?
For sure. Broccoli’s vitamin C helps your body make collagen (great for skin), while its vitamin A and zinc support healthy hair and stronger skin structure.
✔️ Help with hormones?
Possibly! It contains a natural compound called indole-3-carbinol, which may help your body process estrogen more efficiently, supporting better hormonal balance, especially during times of change like perimenopause.
🍽️ Best ways to eat broccoli for weight loss
✅ Steam and season it to keep nearly all the nutrients with virtually no added calories.
✅ Roast it on a sheet pan with a teaspoon of olive oil and bake for 12 minutes to bring out rich, caramelized flavor.
❌ Skip cheese-laden casseroles, since heavy sauces can easily triple the calorie count.
🚀 Weight loss benefits
- Broccoli is great for volume eating, meaning you can fill up without racking up calories.
- It helps control blood sugar, thanks to its low glycemic index, which can prevent crashes and cravings.
- It also acts like a micronutrient insurance policy, helping you avoid nutrient gaps when you’re eating fewer calories.
⚠️ Potential downsides
- Broccoli can cause gas and bloating for some people because it contains FODMAPs—a type of fermentable fiber. If you’re sensitive, it’s best to introduce it slowly and see how your body reacts.
- It’s also high in vitamin K, which can interfere with blood thinners like warfarin. If you’re on those medications, make sure to monitor your INR levels and talk to your doctor about how much broccoli is safe for you.
🍏 Best alternatives & comparisons (per 1/2 cup cooked)
| Food | Calories | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) |
| Broccoli | 27 | 5.1 | 2.6 | 2.4 | 0.3 |
| Spinach | 21 | 3.4 | 2.2 | 2.7 | 0.4 |
| Kale | 18 | 4.0 | 2.6 | 1.9 | 0.3 |
| Cauliflower | 25 | 5.3 | 2.5 | 2.0 | 0.1 |
| Asparagus | 20 | 3.7 | 1.8 | 2.2 | 0.2 |
When you compare these cooked non-starchy veggies side by side, broccoli stands out for its excellent calorie-to-fiber ratio—just 27 calories and 2.6 grams of fiber per serving—making it incredibly filling for very few calories. Spinach and asparagus edge ahead on protein, offering 2.7 and 2.2 grams per serving, respectively—impressive for low-calorie vegetables. Cauliflower is slightly higher in calories than you might expect, at 25, but still delivers solid fiber and protein. Kale sits right in the middle with 18 calories, 2.6 grams of fiber, and a modest 1.9 grams of protein. Bottom line: broccoli delivers the most fiber for your calorie buck, spinach and asparagus bring the best protein boost, and all five are smart, low-calorie ways to bulk up meals and stay full.
🧠 Is broccoli good for weight loss?
Cooked broccoli is a great choice when you want to eat healthy. With just 27 calories per 1/2 cup (78 grams) and about 2.6 grams of fiber, it lets you fill your plate without a lot of calories. That combo of fiber and high water content helps keep you full between meals, so you’re less likely to snack or feel derailed by cravings.
But broccoli offers more than just volume. It’s loaded with vitamins C and K, folate, potassium, and the powerful antioxidant sulforaphane—a lineup that supports your immune system, bone health, heart function, and tames inflammation. Studies have even linked regular broccoli intake to lower LDL cholesterol and better insulin sensitivity.
Bottom line? Adding just a ½ cup of broccoli to your meals is a simple way to get more food for fewer calories, while giving your body a major nutrient boost. Steam it, roast it, or blend it into soups—however you enjoy it, broccoli is an easy win for sustainable fat loss and all-around wellness.
📖 Scientific evidence
📖 A broccoli-rich diet lowers “bad” cholesterol [Molecular Nutrition & Food Research, 2015]: Eating broccoli enhanced for its health-boosting compounds for 12 weeks reduced LDL cholesterol by 5–7%.
📖Eating broccoli weekly linked to lower risk of death [Frontiers in Nutrition, 2023]: Having at least one serving of broccoli per week was associated with a 32 to 43% lower risk of dying from any cause compared to not eating it.
📖 Eating more broccoli may lower cancer risk [Nutrients, 2024]: A review of 35 studies found that people who ate the most broccoli had an 11–36% lower risk of developing cancer.
