How many grams is 1 cup of cooked broccoli?

Broccoli is a nutritious vegetable that is a great source of vitamin C, vitamin K, fiber and antioxidants. When cooking broccoli, it is common to measure it by the cup. But how much does 1 cup of cooked broccoli weigh in grams?

Quick Answer

1 cup of cooked broccoli weighs approximately 156 grams. This is an approximate measurement that can vary slightly depending on how the broccoli is prepared and cooked.

Measuring Broccoli

When measuring broccoli, there are a few key things to keep in mind:

  • Use packed, chopped broccoli florets when measuring – don’t use loose florets.
  • Make sure to level off the cup when measuring – don’t heap it.
  • Different cooking methods (boiling, steaming, roasting) can affect density and weight.
  • The size and shape of florets also impacts the weight per cup.

These factors mean the weight can vary approximately 10-15% from the average. But in general, 1 tightly packed cup of chopped cooked broccoli weighs about 156 grams.

Converting Cups to Grams

In cooking, it’s common to measure broccoli and other vegetables by the cup. But in nutrition and food science, it’s more accurate to measure foods by weight in grams or ounces.

To convert:

  • 1 cup = 16 tablespoons
  • 1 tablespoon = 3 teaspoons
  • 1 teaspoon = 5 grams

So if 1 teaspoon of broccoli weighs about 5 grams:

  • 3 teaspoons (1 tablespoon) = 15 grams
  • 16 tablespoons (1 cup) = 240 grams

This means 1 cup should theoretically weigh 240 grams. However, when measuring chopped broccoli, you can’t pack it as tightly as loose powdered or liquid ingredients. So in reality, 1 cup of prepared broccoli weighs around 156 grams instead of the full 240 grams.

Gram Weight Per Cup by Cooking Method

While 1 cup of cooked broccoli averages 156 grams, the exact weight varies depending on cooking method:

  • Raw broccoli: 1 cup of raw broccoli florets = 100 grams
  • Boiled: 1 cup of boiled broccoli = 149 grams
  • Steamed: 1 cup of steamed broccoli = 164 grams
  • Roasted: 1 cup of roasted broccoli = 128 grams

As you can see, raw broccoli florets are less dense than cooked broccoli. Steaming produces the densest broccoli, while roasting results in the lightest cooked broccoli by volume.

Why Cooking Method Affects Density

Why does cooking method impact the density of broccoli so much? It comes down to the structural changes that take place when broccoli is cooked:

  • Raw: Has more air pockets between florets, less dense
  • Boiled: Florets soften but still hold shape
  • Steamed: Very soft florets compact together to form dense cups
  • Roasted: Crisp texture decreases density

So for maximum accuracy, you’ll want to determine the gram weight per cup for the specific cooking method you plan to use. But the average of 156 grams per cup of chopped cooked broccoli is a reasonable guideline.

Gram Weight Per Cup of Whole Broccoli

The weights above are for chopped broccoli florets. What if you want to determine the weight per cup of whole broccoli spears with stems?

On average, a cup of whole cooked broccoli weighs:

  • Raw – 190 grams
  • Boiled – 170 grams
  • Steamed – 180 grams
  • Roasted – 150 grams

Whole broccoli includes the dense stem along with the florets, so it has a higher gram weight per cup. The stems account for the increased density in the cooked forms. But for raw broccoli, the air pockets between whole spears actually decreases the density compared to chopped raw florets.

Does Broccoli Type Affect Weight?

There are a few different varieties of broccoli. Does the type of broccoli impact the grams per cup when cooked? Here is a comparison:

Broccoli Variety Grams per Cup
Broccolini 100 grams
Chinese Broccoli 150 grams
Broccoli Rabe 122 grams
Standard Broccoli Florets 156 grams
Romanesco Broccoli 209 grams

As you can see, Romanesco broccoli is the most dense, weighing over 200 grams per cup. Broccolini is the lightest. Standard broccoli florets fall somewhere in the middle at 156 grams.

Why Different Types Vary

Why is there so much variance between types? Here are the main reasons:

  • Florets size and shape: Smaller florets like Broccolini compact more densely.
  • Stem size: Thicker stems increase density.
  • Florets texture: More delicate types like Chinese broccoli weigh less than hardy florets.
  • Overall structure: Intricate shapes like Romanesco don’t pack tightly.

So if accuracy is vital, look up specific weights for the type of broccoli you are cooking with rather than relying on general averages.

Weight in Ounces Per Cup

In countries like the United States, recipes may list broccoli amounts in cups, ounces, or pounds rather than grams. Here are the approximate ounce weights per cup:

  • 1 cup raw broccoli florets = 3.5 ounces
  • 1 cup boiled broccoli = 5.25 ounces
  • 1 cup steamed broccoli = 5.75 ounces
  • 1 cup roasted broccoli = 4.5 ounces

And for whole spears:

  • 1 cup raw broccoli spears = 6.5 ounces
  • 1 cup boiled broccoli spears = 6 ounces
  • 1 cup steamed broccoli spears = 6.25 ounces
  • 1 cup roasted broccoli spears = 5.25 ounces

To convert grams to ounces:

  • 1 gram = 0.035 ounces
  • 100 grams = 3.5 ounces

So 156 grams would be approximately 5.5 ounces. Knowing the gram weights can help you estimate ounce equivalents.

Weight Per Cup When Chopped vs. Whole

Does chopping or leaving broccoli whole impact the weight per cup when cooked? Here is a comparison:

Form Raw Boiled Steamed Roasted
Chopped Florets 100g 149g 164g 128g
Whole Spears 190g 170g 180g 150g

As shown, chopped broccoli florets are less dense than whole spears when cooked. But for raw broccoli, the opposite is true – whole spears are less tightly packed. So chopping or leaving whole does affect the grams per cup depending on whether it is raw or cooked.

Why Difference When Raw vs. Cooked

Why does cooking change the density relationship between chopped vs whole broccoli?

  • Raw spears have more air pockets.
  • Cooked florets compact together more than spear shapes.
  • Stems account for the increased density in cooked spears.

In general, expect chopped broccoli to be lighter than whole spears when cooked. But for raw broccoli, whole spears are less dense.

Weights for Common Serving Sizes

Here is an overview of the gram and ounce weights for common serving sizes of cooked broccoli:

Serving Size Grams Ounces
1/4 cup chopped 39g 1.4oz
1/3 cup chopped 52g 1.8oz
1/2 cup chopped 78g 2.75oz
2/3 cup chopped 104g 3.7oz
3/4 cup chopped 117g 4.1oz
1 cup chopped 156g 5.5oz

This can help you quickly estimate weights for portions in recipes. Approximate 2 ounces per 1/2 cup, 4 ounces per 1 cup, etc.

Tips for Measuring Broccoli

To get accurate, consistent portions when cooking broccoli, keep these tips in mind:

  • Chop uniformly: Cut florets to similar sizes for even cooking.
  • Pack tightly: Don’t use loose, heaping cups which compress during cooking.
  • Level off: Use a knife to level the broccoli evenly across the top of the measuring cup.
  • Weigh initially: Weigh out servings in grams for maximum precision.
  • Trim stems: Cut off tough outer stem ends to reduce variation.

Getting an accurate weight per cup or serving takes some finesse. But with practice, you can learn to better estimate servings to get consistent results in recipes.


So how many grams are in a cup of cooked broccoli? The approximate average is 156 grams or 5.5 ounces for chopped florets. But that weight can range from 100 grams for raw Broccolini to over 200 grams for Romanesco broccoli depending on the variety, cooking method, and whether it is chopped or left whole. To get the most precise measurements, weigh chopped servings directly in grams. But you can use the information in this article to better estimate densities and serving sizes when cooking different types of broccoli.

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