How many calories are in broccoli?

Broccoli contains approximately 34 kcal per 100g, or about 27 kcal per 80g serving. This makes it one of the lowest-calorie vegetables available. Despite the low calorie count, broccoli delivers impressive protein for a vegetable (4.4g/100g) along with good fibre (2.6g/100g).

Is broccoli good for blood sugar?

Broccoli is one of the best foods for blood sugar management. With a GI of approximately 10 and only 1.8g of carbohydrate per 100g, it has virtually zero impact on blood glucose. The sulforaphane compound in broccoli has also been studied for its potential to improve insulin sensitivity, adding a secondary benefit beyond its minimal glucose load.

What is sulforaphane in broccoli?

Sulforaphane is a bioactive compound found in cruciferous vegetables, with broccoli (especially broccoli sprouts) being one of the richest sources. It is produced when the enzyme myrosinase acts on glucoraphanin during chewing or chopping. Research has linked sulforaphane to anti-inflammatory, antioxidant, and potential anti-cancer properties. To maximise sulforaphane, chop broccoli and let it sit for a few minutes before cooking, and avoid overcooking.

What is the glycemic index of broccoli?

Broccoli has a glycemic index of 10, which is classified as Low GI. Broccoli contains few carbohydrates (3.6g per 100g) and has an estimated GI of around 15.

Glucose: Very LowNOVA 1

Nutritional Information for Broccoli

Broccoli is one of the most nutrient-dense vegetables available, delivering just 34 kcal per 100g while providing excellent levels of vitamin C, vitamin K, and the bioactive compound sulforaphane (linked to anti-cancer and anti-inflammatory benefits). From a SpikeSaver perspective, broccoli is essentially glucose-invisible with a very low GI of approximately 10 and only 1.8g of carbohydrate per 100g. It is one of the safest foods for blood sugar management.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	34 kcal / 143 kJ	27 kcal
Protein	4.4g	3.5g
Carbohydrates	1.8g	1.4g
of which sugars	1.5g	—
Fat	0.9g	0.7g
of which saturated	0.2g	—
Fibre	2.6g	—
Salt	0.02g	—

Serving size: 1 serving (~80g, about 2 florets) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Broccoli has a very low GI of approximately 10 — among the lowest of any food. With only 1.8g of carbohydrate per 100g and 2.6g of fibre, it has virtually no measurable effect on blood glucose levels. You would need to eat an unrealistic quantity of broccoli to generate any meaningful glucose spike. It is one of the most blood-sugar-friendly foods available.

Processing level

NOVA 1 (unprocessed)

Fresh broccoli — whether standard heads, tenderstem, or organic — is NOVA 1, a completely unprocessed single-ingredient vegetable. This includes all of Tesco's fresh broccoli range. The only exception is prepared vegetable side dishes that combine broccoli with butter, cheese sauce, or other ingredients, which push the product to NOVA 3 or higher.

Broccoli at Tesco

Source: Tesco product page, October 2025

Tesco Organic Tenderstem Broccoli 200G

£2.50*NOVA 1 (unprocessed)

Tesco Tenderstem Broccoli Tips 120G

£1.50*NOVA 1 (unprocessed)

Tesco Trimmed Tenderstem Broccoli 80G

£1.30*NOVA 1 (unprocessed)

Tesco Asparagus & Tenderstem Broccoli 190G

£2.25*NOVA 1 (unprocessed)

Tesco Finest Kale, Peas & Tenderstem Broccoli with Wild Garlic Butter 175g

1 UPF marker

£3.00*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

All plain fresh broccoli at Tesco is NOVA 1. Tenderstem broccoli is nutritionally very similar to standard broccoli heads and is not more processed — just a different variety. The watch-out is prepared side dishes: the Tesco Finest Kale, Peas & Tenderstem Broccoli with Wild Garlic Butter jumps to 117 kcal/100g (vs 34 kcal for plain broccoli) and NOVA 3 due to the butter and added ingredients. For the best value, buy standard broccoli heads rather than tenderstem — tenderstem ranges from £1.30-£2.50 for 80-200g, while a standard broccoli head is typically under £1.00 for 350g+.

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