Know what’s on your plate
Broccoli
Calories & nutrition
cooked, boiled, drained, with salt
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 2.4 g 5%
- Carbohydrate 3.9 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 3.3 g 12%
- Sugars 1.4 g —
- Sodium 262 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 77 µg 9%
- Vitamin C 64.9 mg 72%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 10%
- Vitamin K 141 µg 118%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 0.55 mg 3%
- Pantothenic acid (B5) 0.62 mg 12%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 108 µg 27%
- Vitamin B12 0 µg 0%
- Choline 40.1 mg 7%
Minerals
- Calcium 40 mg 3%
- Iron 0.67 mg 4%
- Magnesium 21 mg 5%
- Phosphorus 67 mg 5%
- Potassium 293 mg 6%
- Zinc 0.45 mg 4%
- Copper 0.06 mg 7%
- Manganese 0.19 mg 8%
- Selenium 1.6 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 35 | 2.4 g | 3.9 g | 0.4 g |
| 1 × cup, chopped | 78 g | 27 | 1.9 g | 3 g | 0.3 g |
| 1 × stalk, large (11"-12" long) | 280 g | 98 | 6.7 g | 10.9 g | 1.1 g |
| 1 × stalk, medium (7-1/2" - 8" long) | 180 g | 63 | 4.3 g | 7 g | 0.7 g |
| 1 × stalk, small (5" long) | 140 g | 49 | 3.3 g | 5.4 g | 0.6 g |
| 1 × spear (about 5" long) | 37 g | 13 | 0.9 g | 1.4 g | 0.2 g |
| 2 × cup, chopped | 156 g | 55 | 3.7 g | 6.1 g | 0.6 g |
| ½ × cup, chopped | 39 g | 14 | 0.9 g | 1.5 g | 0.2 g |
| 3 × cup, chopped | 234 g | 82 | 5.6 g | 9.1 g | 1 g |
| 4 × cup, chopped | 312 g | 109 | 7.4 g | 12.1 g | 1.3 g |
Questions about Broccoli
How many calories are in 100 g of Broccoli?
100 g of Broccoli has 35 kcal, with 2.4 g protein, 3.9 g carbohydrate and 0.4 g fat.
How many calories are in 1 × cup, chopped (78 g) of Broccoli?
1 × cup, chopped (78 g) of Broccoli has 27 kcal, with 1.9 g protein, 3 g carbohydrate and 0.3 g fat.
How many calories are in 1 × stalk, large (11"-12" long) (280 g) of Broccoli?
1 × stalk, large (11"-12" long) (280 g) of Broccoli has 98 kcal, with 6.7 g protein, 10.9 g carbohydrate and 1.1 g fat.
How many calories are in 1 × stalk, medium (7-1/2" - 8" long) (180 g) of Broccoli?
1 × stalk, medium (7-1/2" - 8" long) (180 g) of Broccoli has 63 kcal, with 4.3 g protein, 7 g carbohydrate and 0.7 g fat.
How many calories are in 1 × stalk, small (5" long) (140 g) of Broccoli?
1 × stalk, small (5" long) (140 g) of Broccoli has 49 kcal, with 3.3 g protein, 5.4 g carbohydrate and 0.6 g fat.
How many calories are in 1 × spear (about 5" long) (37 g) of Broccoli?
1 × spear (about 5" long) (37 g) of Broccoli has 13 kcal, with 0.9 g protein, 1.4 g carbohydrate and 0.2 g fat.
How many calories are in 2 × cup, chopped (156 g) of Broccoli?
2 × cup, chopped (156 g) of Broccoli has 55 kcal, with 3.7 g protein, 6.1 g carbohydrate and 0.6 g fat.
How many calories are in ½ × cup, chopped (39 g) of Broccoli?
½ × cup, chopped (39 g) of Broccoli has 14 kcal, with 0.9 g protein, 1.5 g carbohydrate and 0.2 g fat.
Source: USDA FoodData Central 168510 · per 100 g · carbohydrate per EU label, fibre excluded
