Broccoli has 34 kcal and 2.6 g fiber per 100 g. A meta-analysis of 45 studies (Jia et al., Asia Pac J Clin Nutr 2024) linked cruciferous vegetable intake to reduced cancer risk. Steam or roast to preserve nutrients.
How should I track Broccoli?
For consistent tracking of Broccoli, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.