Vegetables
How much fiber is in broccoli?
100 g of broccoli (boiled, drained) has 3.3 g of fiber. A typical portion, 1 cup, chopped (156 g), has 5.1 g, which is 17% of the 30 g daily reference.
Per 100 g
3.3g
boiled, drained
Per typical portion
5.1g
1 cup, chopped (156 g)
Of the 30 g reference
17%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup, chopped (156 g) | 5.1 g | 17% |
| ½ cup, chopped (78 g) | 2.6 g | 9% |
| 1 spear (37 g) | 1.2 g | 4% |
Compared with similar foods
- Broccoli boiled, drained
3.3 g
- Sweet potato baked, flesh
3.3 g
- Carrots raw
2.8 g
- Brussels sprouts boiled, drained
2.6 g
- Potatoes baked, flesh and skin
2.2 g
Fiber per 100 g, each food in the form named.
Good to know
Broccoli is a cruciferous vegetable with fermentable fibers and raffinose, which can cause gas in some people. The stalk holds fiber too, so eat it along with the florets.
Other form: raw, 2.6 g per 100 g (FDC 170379).
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is broccoli high in fiber?
It is a source of fiber: at 3.3 g per 100 g it passes the EU threshold of 3 g but not the “high in fiber” threshold of 6 g. A typical portion, 1 cup, chopped (156 g), adds 5.1 g, or 17% of the 30 g reference.
Is cooked or raw broccoli higher in fiber?
By USDA, boiled broccoli has 3.3 g per 100 g and raw 2.6 g. A cup of chopped raw broccoli (91 g) gives 2.4 g, a cup of boiled (156 g) 5.1 g.
Does broccoli count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.