How much fiber is in broccoli?
Broccoli has 5.1 g of fiber per 1 cup chopped (156 g) — about 18% of the 28 g Daily Value. That's 3.3 g of fiber per 100 g.
USDA FoodData Central · cooked, boiled · FDC 169967
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 cup chopped (156 g) | 5.1 g | 18% | 11.2 g | 6.1 g | 55 |
| 100 g | 3.3 g | 12% | 7.2 g | 3.9 g | 35 |
| 1 oz (28 g) | 0.9 g | 3% | 2 g | 1.1 g | 10 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 169967, SR Legacy). cooked, boiled.
A cooked cup of broccoli carries about 5.1 g of dietary fiber — roughly 18% of the 28 g Daily Value — from a 156 g serving of chopped, boiled florets. Per 100 g that’s 3.3 g of fiber, but the real story is the price: that cup costs only about 55 calories, so you’re getting nearly a fifth of a day’s fiber almost for free. Among vegetables you’d actually eat a full cup of, very few pack this much fiber into so small a calorie footprint.
Why broccoli is so fiber-dense per calorie
The headline number for broccoli isn’t grams of fiber alone — it’s grams of fiber per calorie. At ~5 g of fiber for ~55 calories, broccoli delivers close to 1 g of fiber for every 11 calories, a ratio that beats grains, beans, and almost every other side on the plate. The fiber itself is a mix of insoluble and soluble, skewed toward the insoluble kind that adds bulk and keeps the gut moving, with a soluble share that slows digestion and stretches fullness. That combination of high fiber and low energy is exactly why a cup of broccoli feels satisfying and quiets an appetite without spending much of a calorie budget — a rare and useful trait. (Lighter steaming preserves more of the structure than boiling it soft.)
What the fiber does to net carbs
Broccoli is also a low-net-carb vegetable, and fiber is the reason. A cooked cup carries about 11.2 g of total carbohydrate, but fiber isn’t digested into blood sugar, so net carbs come out to 11.2 − 5.1 ≈ 6.1 g. Nearly half of broccoli’s carbohydrate is fiber — which is why it shows up on so many low-carb and keto plates as the green that fills the plate without filling the carb budget. The same fiber that makes a cup gut-friendly and filling is the fiber that keeps its digestible carb load low and its blood-sugar impact gentle.
Broccoli is a fiber-and-vitamin vegetable first, but it carries a surprising bit of protein too — see protein in broccoli. Pair a cup with a lean protein and you’ve got fiber, volume, and satiety on one side of the plate and the protein on the other.
Frequently Asked Questions
How much fiber is in a cup of broccoli?
About 5.1 g of dietary fiber in a 1-cup chopped cooked serving (156 g), which is 3.3 g per 100 g (USDA FDC 169967). And it costs only about 55 calories — so broccoli delivers that fiber almost for free, calorie-wise.
What percent of the daily value for fiber is that?
About 18% of the Daily Value. The FDA sets the fiber DV at 28 g per day, so a cooked cup of broccoli (~5.1 g) covers nearly a fifth of it — a strong contribution for a low-calorie vegetable.
What type of fiber is in broccoli?
A mix of insoluble and soluble fiber. The insoluble fiber adds bulk and supports regularity; the soluble fiber slows digestion and helps with fullness. Broccoli's mix skews insoluble, which is part of why a cup feels filling for so few calories. Lighter cooking keeps more of the structure intact than boiling to mush.
How does broccoli affect net carbs?
A cooked cup has about 11.2 g of total carbohydrate, but the ~5.1 g of fiber isn't digested into blood sugar, so net carbs land near 6.1 g. Nearly half of broccoli's carbohydrate is fiber, which is why it's such a low-net-carb vegetable and a staple on low-carb and keto plates.
Is broccoli fiber-dense per calorie?
Very. At roughly 5 g of fiber for 55 calories, broccoli gives you far more fiber per calorie than grains, beans, or most other sides — close to 1 g of fiber for every 11 calories. That fiber-per-calorie density is a big part of why a cup is so filling and so friendly to a calorie budget.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 169967 (Broccoli, cooked, boiled, drained, without salt; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.