Nutrition facts · USDA values per 100 g
Calories & Macros in Broccoli (Cooked)
Quick answer
Broccoli (Cooked) has 35 kcal per 100 g. 1/2 cup chopped (78 g) has 27 kcal, 1.9 g of protein, 5.6 g of carbs and 0.3 g of fat.
- Calories
- 35kcal
- per 100 g
- Protein
- 2.4g
- per 100 g
- Carbs
- 7.2g
- per 100 g
- Fat
- 0.4g
- per 100 g
- Protein 23% · 2.4 g
- Carbs 68% · 7.2 g
- Fat 9% · 0.4 g
Calories in any amount of Broccoli (Cooked)
Weigh your portion and type it in, in grams or ounces; it starts at 1/2 cup chopped (78 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.
- Calories
- 27kcal
- Protein
- 1.9g
- Carbs
- 5.6g
- Fat
- 0.3g
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28.3 g) | 10 kcal | 0.7 g | 2 g | 0.1 g |
| 50 g | 18 kcal | 1.2 g | 3.6 g | 0.2 g |
| 100 g | 35 kcal | 2.4 g | 7.2 g | 0.4 g |
| 150 g | 53 kcal | 3.6 g | 10.8 g | 0.6 g |
| 200 g | 70 kcal | 4.8 g | 14.4 g | 0.8 g |
| 250 g | 88 kcal | 5.9 g | 18 g | 1 g |
| 300 g | 105 kcal | 7.1 g | 21.5 g | 1.2 g |
| 500 g | 175 kcal | 11.9 g | 35.9 g | 2.1 g |
| 1 lb (454 g) | 159 kcal | 10.8 g | 32.6 g | 1.9 g |
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 0.5 cup, chopped: 78 g | 27 kcal | 1.9 g | 5.6 g | 0.3 g |
| 1 stalk, large (11"-12" long): 280 g | 98 kcal | 6.7 g | 20.1 g | 1.1 g |
| 1 stalk, medium (7-1/2" - 8" long): 180 g | 63 kcal | 4.3 g | 12.9 g | 0.7 g |
| 1 stalk, small (5" long): 140 g | 49 kcal | 3.3 g | 10.1 g | 0.6 g |
| 1 spear (about 5" long): 37 g | 13 kcal | 0.9 g | 2.7 g | 0.2 g |
Broccoli (Cooked) nutrition facts per 100 g
| Nutrient | Per 100 g | % Daily Value |
|---|---|---|
| Calories | 35 kcal | – |
| Protein | 2.38 g | 5% |
| Total fat | 0.41 g | 1% |
| Saturated fat | 0.08 g | <1% |
| Monounsaturated fat | 0.04 g | – |
| Polyunsaturated fat | 0.17 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 7.18 g | 3% |
| Dietary fiber | 3.3 g | 12% |
| Total sugars | 1.39 g | – |
| Sodium | 41 mg | 2% |
| Potassium | 293 mg | 6% |
| Calcium | 40 mg | 3% |
| Iron | 0.67 mg | 4% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 67 mg | 5% |
| Zinc | 0.45 mg | 4% |
| Vitamin A (RAE) | 77 µg | 9% |
| Vitamin C | 64.9 mg | 72% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.45 mg | 10% |
| Vitamin K | 141 µg | 118% |
| Vitamin B6 | 0.2 mg | 12% |
| Vitamin B12 | 0 µg | 0% |
| Folate (DFE) | 108 µg | 27% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.55 mg | 3% |
| Caffeine | 0 mg | – |
| Alcohol | 0 g | – |
| Water | 89.3 g | – |
% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.
How Broccoli (Cooked) fits common diet targets
- Net carbs
- 3.9g
- per 100 g
- Protein per 100 kcal
- 6.8g
- Energy density
- 0.35kcal/g
- very low
- Net carbs are total carbohydrate minus fiber: 7.2 g − 3.3 g = 3.9 g per 100 g. Low-carb plans usually count these.
- Protein per 100 kcal compares how much protein each food gives for the same calories: Broccoli (Cooked) gives 6.8 g.
- Energy density is calories per gram. At 0.35 kcal/g, Broccoli (Cooked) is very low on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.
Logging Broccoli (Cooked): what to know
Boiled and drained without salt, broccoli is 35 kcal per 100 g against 34 kcal raw. The two are close in calories per 100 g, so what matters more is weighing what is actually on the plate. Butter, oil or cheese added after boiling is not in the values.
Scan your broccoli (cooked) plate
Take a photo of a meal with broccoli (cooked) in it and CalorTracker's AI estimates the calories and macros for you to check. Free to start, no card needed to explore.
Values are USDA averages for the food as described below; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
USDA describes this food as “Broccoli, cooked, boiled, drained, without salt” (FoodData Central SR Legacy 2018-04). Want your own numbers? The macro calculator sets a daily target to compare against.
Source: USDA FoodData Central, FDC 169967, retrieved . How we calculate.