How Many Grams is 1 Cup of Broccolini? Your Comprehensive Conversion Guide

December 28, 2025 •

3 min read

According to nutrition data from reliable sources, one cup of raw, whole broccolini is approximately 120 to 122 grams. Understanding this conversion is crucial for precise cooking, especially when following recipes that use metric measurements or tracking nutritional intake.

Quick Summary

This guide provides the exact gram measurement for one cup of broccolini, detailing how variables like preparation and cooking can alter the final weight. It offers a practical comparison to standard broccoli and provides tips for accurate measurement in any kitchen.

Key Points

Standard Weight: One cup of raw, whole broccolini is approximately 120 to 122 grams.
Preparation Matters: Chopping or cooking the broccolini will change its density and moisture content, significantly altering its volume-to-weight ratio.
Use a Scale for Accuracy: For the most precise and reliable measurements, especially for nutrition tracking, a digital kitchen scale is superior to a measuring cup.
Cooking Reduces Weight: As broccolini cooks, it loses water, meaning the weight of cooked broccolini will be less than the equivalent raw amount.
Broccolini vs. Broccoli: Broccolini's thinner stalks and smaller florets result in a different weight-to-volume ratio compared to standard broccoli.
Edible Stalks: Unlike thicker broccoli stalks, broccolini's entire stalk is tender and edible, which simplifies preparation.

Standard Conversion for Raw Broccolini

For home cooks and nutrition trackers, consistency is key. A standard volume-to-weight conversion for broccolini is a useful benchmark. When measuring a cup of raw, whole broccolini stalks with their small florets, you can typically expect it to weigh between 120 and 122 grams. This weight assumes a standard packing method where the stalks and florets are placed in the measuring cup without being excessively compressed. The slight variation is normal due to the natural differences in stalk thickness and floret density.

Why the Weight Can Vary

Several factors can influence the final weight of your broccolini per cup. The thickness of the stalks and the size of the florets on your specific bunch will play a role. Furthermore, whether the broccolini is trimmed, chopped, or kept whole before measuring will significantly alter the density within the cup, thus affecting the total weight. For the most accurate results, especially for dietary purposes, a digital kitchen scale is always the most reliable tool.

Raw vs. Cooked Broccolini

Cooking fundamentally changes the weight of broccolini. During the cooking process, the vegetable releases moisture, causing its weight to decrease. The extent of this weight loss depends on the cooking method and duration. For example, sautéing or roasting will cause more moisture to evaporate than steaming. It is important to remember this when a recipe specifies a measurement for cooked broccolini versus raw.

Blanching or Steaming: The broccolini will lose some weight but retain much of its structure. The final cooked weight will be somewhat less than the raw weight.
Roasting or Sautéing: These methods involve higher heat and more evaporation, leading to a more significant reduction in overall weight and size.

Broccolini vs. Broccoli: A Weight and Feature Comparison

While they share a similar name and appearance, broccolini is a hybrid of broccoli and Chinese kale, and the two have distinct characteristics. These differences impact how they are measured and their resulting weight per cup.

Comparison Table: Broccolini vs. Broccoli


Feature	Broccolini	Standard Broccoli
Appearance	Long, thin, tender stalks with small, delicate florets and leaves.	Thick, sturdy stalks with a large, dense head of florets.
Flavor	Milder and sweeter, with a peppery undertone.	Earthy, slightly bitter flavor.
Stalks	All parts of the stalk are edible and tender, so peeling is unnecessary.	Thicker stalks often need to be peeled or discarded for a tender texture.
Weight per Cup	Approximately 120-122 grams (raw, whole).	Approximately 91-100 grams (raw, chopped florets).

Best Practices for Measuring Broccolini

For the utmost accuracy, especially for baking or specific dietary plans, a kitchen scale is the best option. However, if you are using a measuring cup, follow these guidelines:

Trim First: Trim off any tough, woody ends before you begin. For most broccolini, the whole stalk is tender and edible, but some may have tougher bases.
Fill Naturally: Place the broccolini in the measuring cup without packing it down. Allow the stalks and florets to settle naturally to get a volume-based measurement that is as consistent as possible.
Use a Scale: For reliable results, a digital kitchen scale is the gold standard. Place your bowl on the scale, tare it (zero out the weight), and add the broccolini until it reaches your desired weight in grams.

Conclusion

While a single cup of raw broccolini is generally accepted as 120-122 grams, variations exist depending on the specific vegetable and how it is prepared. For most home cooking, a volume-based measurement is sufficient. However, for applications requiring precision, using a digital kitchen scale is the best method to ensure accuracy. By understanding the factors that influence broccolini's weight, you can confidently prepare your meals and track your nutrition with greater precision.

For more information on the nutrient profile of broccolini based on weight, refer to databases from trusted health and food organizations, such as the data available through Nutritionix or government nutritional data resources.

Conversion Chart: Cups to Grams

Here is a quick reference for converting cups of raw broccolini to grams, based on the standard 120-122g per cup measurement:

1/2 Cup: 60-61 grams
1 Cup: 120-122 grams
1.5 Cups: 180-183 grams
2 Cups: 240-244 grams

Nutritional Highlights per 1 Cup (122g)

Calories: 37 kcal
Protein: 2.4g
Dietary Fiber: 3.7g

These values may vary slightly depending on the source, but they provide a solid estimate for planning your meals.

Frequently Asked Questions

No, they have different weights due to differences in stalk thickness and density. One cup of raw, whole broccolini is about 120-122 grams, while one cup of raw, chopped broccoli florets is closer to 91-100 grams.

Yes, cooking reduces the weight of broccolini because it loses moisture through evaporation. The amount of weight lost depends on the cooking method, with methods like roasting leading to a larger reduction than steaming.

The number of stalks in a cup is not a reliable measurement because stalk thickness varies greatly. For an accurate measurement, it is best to use a kitchen scale and measure by weight.

Grams provide a more precise and consistent measurement than cups, which can be affected by how tightly the broccolini is packed. Using a scale is especially helpful for accurate nutritional tracking and following recipes from different regions.

Broccolini is a trademarked name for a hybrid of standard broccoli and Chinese kale, and it is sometimes called 'baby broccoli.' It has longer, thinner stalks and smaller florets compared to standard broccoli.

A typical bunch of broccolini weighs between 1 to 1.5 pounds (or approximately 450 to 680 grams). However, this can vary significantly depending on the supplier and packaging.

Yes, unlike the thick stalks of standard broccoli that can be woody, the long, thin stalks of broccolini are tender and completely edible, simplifying preparation.