# How many cups of broccoli is 2 heads?

Broccoli is a nutritious vegetable that is a staple in many kitchens. When cooking with broccoli, it is common to use it by the head or by the cup. So how many cups of broccoli are in two heads? Let’s take a closer look.

On average, two heads of broccoli equal around 6-7 cups chopped. However, the exact amount can vary depending on the size of the heads.

To estimate the number of cups per head, we need to know some typical sizes for broccoli heads:

• Small head: Around 5 inches wide, yields around 2 cups chopped
• Medium head: Around 6-7 inches wide, yields 3-4 cups chopped
• Large head: Around 8+ inches wide, yields around 4-5 cups chopped

So a small head is around 2 cups chopped, while a large head can be up to 5 cups chopped. The average mid-sized head is around 3-4 cups chopped.

## Factors That Affect Cups per Head

There are a few factors that cause broccoli heads to vary in size and cups per head:

• Broccoli variety – Some hybrid broccoli varieties grow larger heads than others.
• Growing conditions – Broccoli grown in ideal conditions with rich soil and proper water and sun can grow larger.
• Time of season – Broccoli harvested later in the peak season tend to have larger heads.

So when estimating cups per head, know that not all broccoli heads are equal in size.

## How Much to Buy at the Store

When shopping for broccoli at the grocery store, here are some general guidelines for heads based on what you need:

• 2 small heads = 4 cups chopped
• 2 medium heads = 6-8 cups chopped
• 2 large heads = 8-10 cups chopped

For a side dish serving 4-6 people, you’ll want around 6-8 cups chopped broccoli total. So 2 medium or large heads is ideal.

## Chopping Broccoli Heads into Florets

1. Cut the large head of broccoli into individual stalks.
2. Trim the end of each stalk.
3. Starting at the top, cut around 6 inches down the stalk to separate the florets.
4. Chop the separated florets into bite-sized pieces.
5. Peel and slice the remaining stalk to add to recipes as desired.

## How to Measure Chopped Broccoli

Once chopped, broccoli is easy to measure using a standard dry measuring cup:

• Pack florets lightly into a dry measuring cup to measure amount needed.
• Level off the top using a knife or spatula.
• 1 cup of chopped raw broccoli florets equals around 1/2 cup cooked.

When measuring broccoli, be sure not to pack down tightly as this will throw off the accuracy.

## Nutrition Facts for Broccoli

Here are some key nutrition facts about broccoli:

• 1 cup raw broccoli florets is around 31 calories
• Excellent source of vitamin C, vitamin K, folate, and fiber
• Also provides potassium, vitamin A, and antioxidants like lutein
• Low carb – Only 6 grams net carbs per cup

With its stellar nutrition profile, broccoli is one of the healthiest veggies around. Whether you enjoy it roasted, steamed or in casseroles, adding more broccoli to your diet is always a smart move.

### Nutrition Facts Table for 1 Cup Raw Broccoli Florets

Nutrient Amount % Daily Value
Calories 31 2%
Protein 2.6g 5%
Carbohydrates 6g 2%
Fiber 2.4g 9%
Sugar 1.3g
Fat 0.4g 1%
Vitamin C 81.2mg 135%
Vitamin K 92.5mcg 116%
Folate 63.8mcg 16%
Potassium 288mg 8%

% Daily Values are based on a 2000 calorie diet

## Tips for Cooking Broccoli

Here are some simple tips for cooking broccoli perfectly every time:

• Don’t overcook – Cook just until tender-crisp, about 5 minutes for steaming or roasting.
• Finish with lemon – A squeeze of lemon brings brightness and enhances flavor.
• Roast at high heat – Roast broccoli florets in the oven at 425°F to caramelize.
• Add spices – Garlic, red pepper flakes, or lemon pepper season it up.
• Saute quickly – Stir-fry or saute over high heat for a fast side dish.

With these easy tips, you can enjoy tender, lightly cooked broccoli that maintains its bright color, crunch, and nutrients.

## Health Benefits of Broccoli

Some of the top health benefits of broccoli include:

• Cancer prevention – Sulforaphane and other compounds may help prevent certain cancers.
• Heart health – The anti-inflammatory effects help keep blood vessels healthy.
• Digestion – Fiber aids digestion, prevents constipation, and maintains gut health.
• Immune support – The vitamins, minerals, and antioxidants boost immunity.
• Detoxification – Supports liver function and helps remove toxins.

The unique combination of antioxidants, anti-inflammatory compounds, and other nutrients make broccoli one of the world’s healthiest foods.

## Broccoli Recipes

Here are 3 delicious recipes for enjoying broccoli:

### Roasted Broccoli with Garlic

Ingredients:

• 2 heads broccoli, chopped into florets
• 3 Tbsp olive oil
• 3 garlic cloves, minced
• 1/4 tsp salt
• 1/4 tsp pepper

Instructions:

1. Preheat oven to 425°F.
2. In a bowl, toss broccoli florets with olive oil, garlic, salt, and pepper.
3. Arrange in single layer on baking sheet.
4. Roast 15 minutes until tender and lightly charred.
5. Sprinkle with lemon juice and enjoy!

### Broccoli Cheese Soup

Ingredients:

• 3 Tbsp butter
• 1 onion, diced
• 2 heads broccoli florets, chopped
• 3 cups vegetable broth
• 1/4 cup flour
• 2 cups milk
• 1 cup shredded cheddar

Instructions:

1. Melt butter and saute onion until soft.
2. Add broccoli and broth. Cook until broccoli is tender.
3. Whisk in flour, then stir in milk and bring to a simmer.
4. Add cheese and stir until melted.
5. Puree with immersion blender for a creamy soup.
6. Season with salt and pepper.

### Sesame Broccoli Stir Fry

Ingredients:

• 1 Tbsp sesame oil
• 2 garlic cloves, minced
• 2 carrots, sliced
• 2 Tbsp soy sauce
• 1 Tbsp sesame seeds

Instructions:

1. Heat oil in wok or skillet over high heat.
2. Add garlic and stir fry 30 seconds until fragrant.
3. Add broccoli and carrots. Stir fry 5 minutes.
4. Add soy sauce and toss to coat.
5. Remove from heat. Sprinkle with sesame seeds.

Get creative with broccoli in soups, casseroles, salads, and more! It’s endlessly versatile.

## Storing and Freezing Broccoli

To retain freshness and nutrients, properly store broccoli:

• Refrigerate unwashed heads in loose plastic bag up to 5 days.
• Wash just before using to prevent sogginess.
• Store chopped broccoli florets in airtight container up to 3 days.
• Blanch and freeze chopped broccoli up to 12 months.

With proper storage methods, you can enjoy fresh tasting broccoli even when out of season.

## Conclusion

So how much broccoli is in two heads? On average, figure around 3-4 cups chopped per medium head. This means two average heads equals 6-8 cups chopped. Keep in mind broccoli heads vary in size depending on the variety, growing conditions and time of season. When preparing broccoli, proper storage both in the fridge and freezer will help retain nutrients and texture. With its many health benefits and versatility, broccoli is a nutrition powerhouse well worth adding to your regular vegetable rotation.