Calories in Broccoli, frosset, kogt med olie
Generic food Cooked Grønsager
Broccoli, frosset, kogt med olie contains 53 kcal per 100 g. A typical serving of 1 floweret (10 g) provides about 5 kcal.
Roughly 45 % of its calories come from fat, with 35 % from carbohydrates and 20 % from protein (estimated with general energy factors).
That is close to the median for broccoli on FoodFactly (53 kcal per 100 g).
100 g provides 74 % of the Daily Value for Vitamin K, 43 % of the Daily Value for Vitamin C and 14 % of the Daily Value for Folat (B9).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 53 kcal | |
| Total fat C | 3 g | 4 % |
| Saturated fat C | 0,41 g | 2 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 123 mg | 5 % |
| Total carbohydrates C | 5,2 g | 2 % |
| Dietary fiber C | 2,9 g | 10 % |
| Total sugars C | 1,4 g | |
| Protein C | 3 g | 6 % |
| Vitamin A C | 49 µg | 5 % |
| Vitamin C C | 38,8 mg | 43 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 1,8 mg | 12 % |
| Vitamin K C | 88,2 µg | 74 % |
| Thiamin (B1) C | 0,053 mg | 4 % |
| Riboflavin (B2) C | 0,078 mg | 6 % |
| Niacin (B3) C | 0,44 mg | 3 % |
| Vitamin B6 C | 0,13 mg | 7 % |
| Folat (B9) C | 54 µg | 14 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 15,7 mg | 3 % |
| Calcium C | 32 mg | 2 % |
| Jern C | 0,6 mg | 3 % |
| Magnesium C | 13 mg | 3 % |
| Phosphor C | 47 mg | 4 % |
| Kalium C | 137 mg | 3 % |
| Zink C | 0,27 mg | 2 % |
| Kobber C | 0,033 mg | 4 % |
| Selen C | 0,7 µg | 1 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 20 %
- Carbohydrates 35 %
- Fat 45 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3 gabove the median for broccoli (median 2,6 g)
- Fiber2,9 gin the top quarter of broccoli (median 2,5 g)
- Fat3 gin the top quarter of broccoli (median 2,7 g)
- Saturated fat0,41 gbelow the median for broccoli (median 0,68 g)
- Sodium123 mgin the lowest quarter of broccoli (median 153 mg)
- Protein per 100 kcal5,7 gprotein density, useful for comparing foods with different calorie levels
- Water87,8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 1,2 g |
|---|---|
| Polyumættet fedt C | 1,2 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0 g |
| Linolsyre (omega- 6, 18: 2) C | 1 g |
| SFA 4: 0 C | 0 g |
| SFA 6: 0 C | 0 g |
| SFA 8: 0 C | 0 g |
| SFA 10: 0 C | 0 g |
| SFA 12: 0 C | 0 g |
| SFA 14: 0 C | 0,001 g |
| SFA 16: 0 C | 0,29 g |
| SFA 18: 0 C | 0,086 g |
| MUFA 18: 1 C | 1,2 g |
| PUFA 18: 3 C | 0,17 g |
| PUFA 20: 4 C | 0 g |
| MUFA 16: 1 C | 0,01 g |
| PUFA 18: 4 C | 0 g |
| MUFA 20: 1 C | 0,02 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroten C | 578 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 1.060 µg |
| Retinol C | 0 µg |
| Caroten, alfa C | 18 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Vand C | 87,8 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 54 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Other forms of Broccoli
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli, kogt, kogt, drænet, med salt Cooked | 35 | 2,4 g | 7,2 g | 0,41 g |
| Broccoli, frosset, hakkede, kogt, kogt, drænet, med salt Cooked | 28 | 3,1 g | 5,4 g | 0,12 g |
| Broccoli, frosset, spyd, kogt, kogt, drænet, med salt Cooked | 28 | 3,1 g | 5,4 g | 0,11 g |
| Broccoli, blade, rå Raw | 28 | 3 g | 5,1 g | 0,35 g |
| Broccoli, blomsterklynger, rå Raw | 28 | 3 g | 5,1 g | 0,35 g |
| Broccoli, stilke, rå Raw | 28 | 3 g | 5,2 g | 0,35 g |
| Broccoli, kinesisk, kogt Cooked | 22 | 1,1 g | 3,8 g | 0,72 g |
| Broccoli, kogt, kogt, drænet, uden salt Cooked | 35 | 2,4 g | 7,2 g | 0,41 g |
| Broccoli, frosset, hakkede, ikke tilberedt Frozen | 26 | 2,8 g | 4,8 g | 0,29 g |
| Broccoli, frosset, hakkede, kogt, kogt, drænet, uden salt Cooked | 28 | 3,1 g | 5,4 g | 0,12 g |
| Broccoli, frosset, spyd, ikke tilberedt Frozen | 29 | 3,1 g | 5,4 g | 0,34 g |
| Broccoli, rå Raw | 34 | 2,8 g | 6,6 g | 0,37 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sennepsgrøntsager, NS med hensyn til form, kogt Cooked | 53 | 3 g | 4,9 g | 3,2 g |
| Sennepsgrøntsager, friske, kogt, tilsat fedt Cooked | 53 | 3 g | 4,9 g | 3,2 g |
| Grønne, frosset, kogt, tilsat fedt Cooked | 59 | 2,8 g | 5,6 g | 3,2 g |
| Broccoli og blomkål, kogt, tilsat fedt Cooked | 46 | 2,3 g | 4,4 g | 2,7 g |
| Majroer, frosset, kogt, tilsat fedt Cooked | 51 | 3,3 g | 4,8 g | 3 g |
| Kålrabi, frosset, kogt, tilsat fedt, NS for så vidt angår fedttype Cooked | 58 | 2,9 g | 6,9 g | 2,9 g |
| Kålrabi, frosset, kogt med smør eller margarine Cooked | 55 | 2,9 g | 6,9 g | 2,6 g |
| Kålrabi, frosset, kogt med olie Cooked | 61 | 2,9 g | 6,9 g | 3,3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked broccoli?
100 g of cooked broccoli has 53 kcal. 1 floweret (10 g): about 5 kcal. 1 stk. (10 g): about 5 kcal. 1 spyd (40 g): about 21 kcal.
How much protein is in cooked broccoli?
Cooked broccoli contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 0,3 g in 1 floweret (10 g). About 20 % of its calories come from protein. Compared with other broccoli, that is above the median (median 2,6 g).
How many carbs are in cooked broccoli?
Cooked broccoli has 5,2 g of total carbohydrates per 100 g, including 2,9 g of fiber and 1,4 g of sugars.
How much fat is in cooked broccoli?
Cooked broccoli contains 3 g of fat per 100 g, of which 0,41 g is saturated (2 % of the Daily Value).
What vitamins and minerals does cooked broccoli contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (74 % DV), Vitamin C (43 % DV), Folat (B9) (14 % DV) and Vitamin E (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked broccoli?
100 g contains 123 mg of sodium, 5 % of the 2,300 mg Daily Value.
Does broccoli have the same nutrition cooked and raw?
No. Per 100 g, broccoli, frosset, kogt med olie has 53 kcal, while broccoli, blade, rå has 28 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709652. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.