Broccoli is a nutritious green vegetable that is a staple in many diets. When cooking with broccoli, it is often called for in cup measurements. Knowing how much broccoli weighs per cup is useful for meal planning and tracking nutritional intake.
Quick Answer
On average, 1 cup of raw broccoli florets weighs around 2.4 ounces or 68 grams.
Looking at Different Cup Measurements
There are a few different cup measurements to consider when determining the weight:
- 1 cup chopped broccoli florets = 2.4 oz or 68g
- 1 cup broccoli florets = 2.6 oz or 74g
- 1 cup small broccoli florets = 3 oz or 85g
The weight can vary slightly depending on the size of the florets. Smaller florets tend to pack together more densely, resulting in a heavier cup measure. Larger florets may have more air gaps, reducing the weight per cup.
Factors Affecting Weight per Cup
There are a few key factors that affect the weight per cup measurement of broccoli:
Florets vs. Stalks
Floret sections of the broccoli tend to be lighter than pieces with more stalk. Stalks are denser and contain less air, resulting in a heavier cup measure.
Level of Chopping
The more finely broccoli is chopped, the more it is compacted together, increasing the weight per cup. Broccoli chopped into very small pieces can weigh more per cup than broccoli florets left whole.
Moisture Content
Broccoli with a higher moisture content will be heavier per cup than drier broccoli. Factors like freshness, refrigeration, and cooking method can affect moisture levels.
Weight Per Cup of Cooked Broccoli
Cooking broccoli significantly impacts its weight per cup. The cooking process removes moisture, causing it to become lighter. Here is the approximate weight per cup of cooked broccoli:
- 1 cup cooked broccoli florets = 3.5 oz or 100g
- 1 cup cooked chopped broccoli = 4.5 oz or 128g
Keep in mind that cooking times and methods affect moisture levels of the broccoli, impacting its final weight.
Nutrition Information Per Cup
Understanding the weight of broccoli per cup also allows you to accurately determine its nutritional value. Here is the approximate nutritional information for 1 cup chopped raw broccoli florets weighing 68g:
| Nutrient | Per 1 Cup Raw Broccoli (68g) |
|---|---|
| Calories | 31 |
| Fat | 0.3g |
| Carbohydrates | 6g |
| Fiber | 2.4g |
| Protein | 2.6g |
| Vitamin C | 81.2mg |
| Vitamin K | 92.5mcg |
| Folate | 57mcg |
| Potassium | 288mg |
As you can see, just one cup of broccoli provides significant amounts of vitamins, minerals and fiber with minimal calories and fat. Understanding the weight per cup allows you to incorporate healthy portions into your diet.
Typical Serving Sizes
Knowing the weight per cup measure can help when determining serving sizes of broccoli in recipes and meal plans. Here are some typical serving sizes by weight:
- 1 cup raw broccoli florets = 68g
- 3/4 cup cooked broccoli = 75g
- 1/2 cup chopped raw broccoli = 34g
- Side dish or snack = 85g or 3oz
- Main dish serving = 170g or 6oz
These serving sizes can be adjusted up or down depending on your nutritional needs and diet goals.
Comparing Broccoli to Other Vegetables
Looking at the weight of similarly measured portions of other vegetables can provide useful context:
| Vegetable | Weight per Cup |
|---|---|
| Broccoli florets | 2.4oz / 68g |
| Baby carrots | 4oz / 110g |
| Cauliflower florets | 1.8oz / 50g |
| Snap peas | 4oz / 110g |
| Green beans | 4.4oz / 125g |
| Chopped kale | 1oz / 28g |
This comparison demonstrates that the weight of vegetables per cup measure can vary significantly. It also shows that broccoli is on the lighter side per cup compared to other common vegetables.
Tips for Measuring Broccoli
Here are some useful tips for measuring out broccoli accurately in cups for recipes and meal prep:
- Chop or cut florets into similar sized pieces so they pack together consistently.
- Aim for floret sections around 1-2 inches wide to get an average weight per cup.
- Pack florets gently into the measuring cup without crushing or compacting them.
- Level off the top of the cup with a knife for an accurate measure.
- For cooked broccoli, weigh it after draining to remove excess moisture.
Weight to Volume Conversions
Knowing the average weight per cup measure of broccoli also allows you to convert between weight and volume in recipes. Here are some handy broccoli weight to volume conversions:
- 1 pound broccoli florets = ~4 cups
- 4 ounces broccoli florets = ~1.5 cups
- 8 ounces broccoli florets = ~3 cups
- 1 cup chopped broccoli = 2.4 ounces
- 1/2 cup chopped broccoli = 1.2 ounces
Packing Broccoli for Transport or Storage
The weight of broccoli per cup measure can also be useful when packing it for transport or storage. Knowing the approximate weight can help guide how much will fit into a container or bag. A few guidelines:
- 1 gallon plastic bag holds ~4 cups or 9 ounces chopped broccoli
- 1 quart plastic container holds ~2 cups or 5 ounces
- 1 pint plastic container holds ~1 cup or 2.5 ounces
Keep in mind that more compactly chopped broccoli or smaller florets will be heavier than larger, airy florets per cup.
Pricing Broccoli at Farmers Markets
When selling broccoli at farmers markets and farm stands, the weight per cup measure can help determine appropriate pricing. Most vendors price broccoli by the pound or fraction of a pound. Knowing the average weight per cup makes it easy to determine the value.
- If pricing broccoli at $3 per pound:
- 1 cup = 2.4oz = $0.45
- 1/2 cup = 1.2oz = $0.23
- 2 cups = 4.8oz = $0.90
This allows farmers to easily charge for portions rather than weighing out each sale.
Estimating Nutrition in Recipes
When a recipe calls for “1 cup broccoli” you can use the average weight per cup measure to estimate the nutritional information. This allows you to track the nutrients and calories in your recipes and meals for health goals.
For example, if a recipe contains 2 cups raw broccoli florets, weighing approximately 4.8oz or 136g, you can calculate it provides:
- 62 calories
- 12g carbs
- 4.8g fiber
- 5.2g protein
- 162mg vitamin C
Having the weight per cup conversion allows you to make these estimates and determine the nutritional value of dishes containing broccoli.
Should You Weigh or Measure Volume?
While knowing the average weight per cup of broccoli is useful, for the most accuracy it’s best to weigh broccoli directly on a food scale when precision matters. Volume measures can vary based on chopping, moisture content and packing.
Weighing broccoli removes some of the estimation and provides an exact quantity, which is preferable for tasks like tracking calories and nutrients or developing recipes.
However, for quick everyday cooking, volume conversions provide a good approximation when broccoli is measured correctly. As long as your cups are consistent, the weight per cup provides a decent guide for portioning.
Conclusion
Understanding the average weight of broccoli per cup measure provides useful context for nutrition tracking, recipe development, meal planning, pricing, transport and storage. While weights can vary based on preparation method, the general guideline is that 1 cup of chopped raw broccoli florets weighs around 2.4 ounces or 68 grams.
Armed with knowledge of broccoli weights per cup and other useful conversions, you can include healthy portions of this nutritious veggie into your diet.