One cup of raw broccoli has approximately 30 calories. Depending on how big the pieces are, however, how much will fit in one cup can vary. To get the most accurate results, the broccoli should be measured by weight; 3.1 ounces is 30 calories.
Broccoli is a key source of both vitamin K and vitamin A. These two vitamins work together to improve absorption of vitamin D. Preferred preparation methods for broccoli are ones that include minimal processing to preserve the vegetable's nutrients. The World's Healthiest Foods recommends steaming. Both the florets and the stalk can be eaten, and dipping the raw broccoli in ranch or other dips can make it more palatable.