How much broccoli is 200 grams? A Visual Guide to Portion Sizes and Nutrition

December 31, 2025 •

3 min read

At just 68 calories for 200 grams of raw broccoli, this serving is packed with nutrients. But what does 200 grams actually look like in practice? This guide will provide visual and measurement comparisons to help you confidently portion your broccoli, whether for a recipe or a healthy side dish.

Quick Summary

A 200g serving of broccoli equates to about two cups when chopped, providing a nutrient-dense, low-calorie portion rich in vitamins C and K. The volume can change significantly depending on whether the vegetable is raw or cooked.

Key Points

Visual equivalence: 200 grams of broccoli is roughly equivalent to two cups of chopped florets or one medium-sized head of broccoli.
Volume changes when cooked: Cooking causes broccoli to lose water and shrink in volume, so 200g of raw broccoli will appear as a larger portion than 200g of cooked broccoli.
Nutrient powerhouse: A 200g serving is rich in Vitamin C (well over the daily recommended value) and Vitamin K, and provides good amounts of fiber and protein.
Low in calories: A 200g serving of raw broccoli contains only 68 calories, making it a highly satisfying, low-calorie option for weight management.
Cooking method matters: Steaming or microwaving broccoli is preferable to boiling, as these methods help to better preserve the water-soluble vitamins like Vitamin C.
Supports digestive and heart health: The high fiber content in 200g of broccoli promotes gut health and can help lower 'bad' cholesterol levels.

Visualizing 200 Grams of Broccoli

For many home cooks, measuring ingredients by weight can be challenging without a kitchen scale. A visual comparison helps to demystify exactly how much broccoli is 200 grams. A medium-sized head of broccoli typically weighs around 150-250 grams, which means 200 grams is roughly one medium head. If you're dealing with chopped florets, the volume expands considerably.

How to measure without a scale:

By the cup: Two cups of chopped broccoli is approximately 200 grams. This is a standard and easy method for estimating your portion. However, be aware that packing the cup too tightly will increase the weight.
By the floret: A single large floret weighs about 11 grams. Therefore, you would need about 18 to 20 medium-sized florets to reach 200 grams. This can vary based on the size and density of each floret.
By the head: As mentioned, one medium head of broccoli can often be close to 200 grams. If you buy a bag of frozen broccoli, a 10 oz (283 g) package will contain a little more than the 200g you need, so you can estimate from there.

How Volume Changes: Raw vs. Cooked

Cooking broccoli impacts its volume and, to a lesser extent, its nutritional profile. When heated, the water content in the vegetable evaporates, causing it to become denser and shrink in volume. For example, 200 grams of raw chopped broccoli will fill a larger volume than 200 grams of the same broccoli once it has been steamed or roasted.

Raw vs. cooked 200g comparison


Attribute	200g Raw Broccoli	200g Cooked Broccoli (Boiled)
Approx. Volume	2 cups chopped	1.3 cups (decreased)
Calories	68 kcal	70 kcal
Carbohydrates	13g	14g
Fiber	5g	7g
Protein	6g	5g
Vitamin C	178mg (198% DV)	130mg (144% DV)
Vitamin K	203μg (169% DV)	282μg (235% DV)

It is important to note that while volume decreases with cooking, the vegetable can become more nutritionally dense per cup. Some nutrients, like Vitamin C, are sensitive to heat and may be lost during the cooking process, especially when boiled. Steaming or microwaving helps to preserve more of these nutrients.

Easy Ways to Prepare a 200g Serving

There are numerous simple and delicious ways to enjoy a 200g portion of broccoli.

Recipe Ideas for 200g Broccoli

Simple Roasted Broccoli: Toss 200g of broccoli florets with a tablespoon of olive oil, salt, pepper, and a pinch of garlic powder. Roast in a 400°F (200°C) oven for 15-20 minutes, or until tender and slightly charred. This is an excellent, healthy side dish.
Garlic and Lemon Stir-Fry: In a wok or large pan, heat olive oil and add 200g of broccoli florets and chopped garlic. Stir-fry for 4-5 minutes until tender-crisp. Finish with a squeeze of fresh lemon juice and sea salt.
Quick Microwave Steam: Place 200g of broccoli florets in a microwave-safe dish with a small splash of water. Cover and microwave on high for 3-5 minutes. This method is fast and preserves many nutrients.
Pasta with Broccoli: Lightly steam 200g of broccoli and toss it with your favorite pasta, a little olive oil, lemon zest, and grated parmesan cheese for a quick and satisfying meal.

Nutritional Breakdown of a 200g Portion

A 200g serving of broccoli is a nutritional powerhouse. In its raw form, it offers a remarkable amount of key vitamins and minerals for very few calories. It is especially high in Vitamin C, which is crucial for immune function, skin health, and acting as a powerful antioxidant. It also provides an excellent source of Vitamin K, essential for blood clotting and bone health. The high fiber content aids in digestion and can help manage cholesterol levels. The compound sulforaphane, a bioactive compound in broccoli, is also linked to potential anti-cancer benefits. Even after cooking, a 200g serving retains a substantial nutritional value.

Conclusion

For those wondering how much broccoli is 200 grams, the answer is simple and practical: approximately two cups of chopped florets or one medium head. This portion is a low-calorie, nutrient-dense addition to any diet, packed with essential vitamins, minerals, and fiber. Whether you prefer it raw in a salad, steamed, roasted, or stir-fried, reaching your 200-gram goal is easy. Knowing this conversion allows you to accurately measure portions for recipes or to simply enjoy a health-boosting, flavorful vegetable with confidence. For more details on how different cooking methods impact nutrient retention, you can consult authoritative sources on food science.

Frequently Asked Questions

For most people, a 200-gram serving is a standard and healthy portion of vegetables. It amounts to about two cups when chopped, which is a substantial and filling serving size, particularly useful for volume eating.

When chopped, 200 grams of raw broccoli is approximately 2 cups. This is a helpful guideline for cooking and meal prep when a kitchen scale isn't available.

200 grams of raw broccoli contains only 68 calories, making it an excellent food choice for low-calorie diets. The calorie count for cooked broccoli is similar.

Yes, cooking can slightly change the weight of broccoli. When boiled, it can absorb a small amount of water, while other methods like roasting will cause it to lose weight as water evaporates.

A 200g portion is an excellent source of Vitamin C and Vitamin K. It also provides important amounts of fiber, protein, and potassium.

Visually, 200 grams of broccoli is about one medium-sized head. If it's pre-cut, it’s about two cups of chopped florets or roughly 18-20 average-sized florets.

Both raw and cooked broccoli are healthy. Raw broccoli contains the highest level of Vitamin C, but cooking can make some antioxidants, such as sulforaphane, more bioavailable. Steaming or microwaving is generally better than boiling for nutrient retention.