Calories in Blumenkohl, frisch, mit Öl gekocht
Generic food Cooked Gemüse
Blumenkohl, frisch, mit Öl gekocht contains 52 kcal per 100 g. A typical serving of 1 Blüte (13 g) provides about 7 kcal.
Roughly 52 % of its calories come from fat, with 35 % from carbohydrates and 13 % from protein (estimated with general energy factors).
That is more energy than the typical item in Anderes Gemüse und Kombinationen on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 46 % of the Daily Value for Vitamin C, 16 % of the Daily Value for Vitamin K and 12 % 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 | 52 kcal | |
| Total fat C | 3,3 g | 4 % |
| Saturated fat C | 0,54 g | 3 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 147 mg | 6 % |
| Total carbohydrates C | 5 g | 2 % |
| Dietary fiber C | 2 g | 7 % |
| Total sugars C | 1,9 g | |
| Protein C | 1,9 g | 4 % |
| Vitamin A C | 0 µg | 0 % |
| Vitamin C C | 41,3 mg | 46 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 0,66 mg | 4 % |
| Vitamin K C | 18,7 µg | 16 % |
| Thiamin (B1) C | 0,045 mg | 4 % |
| Riboflavin (B2) C | 0,057 mg | 4 % |
| Niacin (B3) C | 0,49 mg | 3 % |
| Vitamin B6 C | 0,17 mg | 10 % |
| Folat (B9) C | 49 µg | 12 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 44,7 mg | 8 % |
| Calcium C | 22 mg | 2 % |
| Eisen C | 0,43 mg | 2 % |
| Magnesium C | 15 mg | 4 % |
| Phosphor C | 44 mg | 4 % |
| Kalium C | 302 mg | 6 % |
| Zink C | 0,27 mg | 2 % |
| Kupfer C | 0,039 mg | 4 % |
| Selen C | 0,6 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 13 %
- Carbohydrates 35 %
- Fat 52 %
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
- Protein1,9 gbelow the median for Anderes Gemüse und Kombinationen (median 2 g)
- Fiber2 gbelow the median for Anderes Gemüse und Kombinationen (median 2,2 g)
- Sugars1,9 gbelow the median for Anderes Gemüse und Kombinationen (median 2,4 g)
- Fat3,3 gin the top quarter of Anderes Gemüse und Kombinationen (median 2,7 g)
- Saturated fat0,54 gbelow the median for Anderes Gemüse und Kombinationen (median 0,69 g)
- Sodium147 mgabove the median for Anderes Gemüse und Kombinationen (median 138 mg)
- Protein per 100 kcal3,7 gprotein density, useful for comparing foods with different calorie levels
- Water88,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 1,3 g |
|---|---|
| Mehrfach ungesättigtes Fett 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 |
| Linolsäure (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 | 0,018 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,002 g |
| SFA 16:0 C | 0,38 g |
| SFA 18:0 C | 0,096 g |
| MUFA 18:1 C | 1,3 g |
| PUFA 18:3 C | 0,15 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,014 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)
| Beta-Carotin C | 0 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 88,7 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 49 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Blumenkohl
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blumenkohl, gekocht, gekocht, entwässert, mit Salz Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Blumenkohl, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 17 | 1,6 g | 3,2 g | 0,22 g |
| Blumenkohl, grün, rohöl Raw | 31 | 3 g | 6,1 g | 0,3 g |
| Blumenkohl, grün, gekocht, kein Salz zugesetzt Cooked | 32 | 3 g | 6,3 g | 0,31 g |
| Blumenkohl, grün, gekocht, mit Salz Cooked | 32 | 3 g | 6,3 g | 0,31 g |
| Blumenkohl, rohöl Raw | 25 | 1,9 g | 5 g | 0,28 g |
| Blumenkohl, gekocht, gekocht, entwässert, ohne Salz Cooked | 23 | 1,8 g | 4,1 g | 0,45 g |
| Blumenkohl, gefroren, nicht zubereitet Frozen | 24 | 2 g | 4,7 g | 0,27 g |
| Blumenkohl, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked | 19 | 1,6 g | 3,8 g | 0,22 g |
| Blumenkohl, frisch, gekocht, kein Zusatz von Fett Cooked | 26 | 2 g | 5,2 g | 0,29 g |
| Blumenkohl, gefroren, gekocht, kein Zusatz von Fett Cooked | 19 | 1,6 g | 3,7 g | 0,22 g |
| Blumenkohl, NS in Form von, gekocht Cooked | 49 | 1,9 g | 5 g | 2,9 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 |
|---|---|---|---|---|
| Spargel, frisch, mit Öl gekocht Cooked | 49 | 2,3 g | 4 g | 3,3 g |
| Pilze, konserven, gekocht Cooked | 47 | 1,8 g | 5 g | 2,8 g |
| Spargel, NS in Form von, gekocht Cooked | 45 | 2,3 g | 4 g | 2,9 g |
| Spargel, frisch, gekocht, fettzusatz, NS nach Fetttyp Cooked | 45 | 2,3 g | 4 g | 2,9 g |
| Spargel, frisch, mit Butter oder Margarine gekocht Cooked | 42 | 2,3 g | 4,1 g | 2,5 g |
| Baumkohl, gekocht Cooked | 44 | 1,9 g | 3,9 g | 3 g |
| Okra, gefroren, gekocht, fettzusatz Cooked | 51 | 1,6 g | 6,2 g | 2,8 g |
| Christophin, gekocht Cooked | 44 | 0,86 g | 4,7 g | 2,9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Blumenkohl?
100 g of Cooked Blumenkohl has 52 kcal. 1 Blüte (13 g): about 7 kcal. 1 Stück (13 g): about 7 kcal. 1 Tasse (160 g): about 83 kcal.
How much protein is in Cooked Blumenkohl?
Cooked Blumenkohl contains 1,9 g of protein per 100 g (4 % of the 50 g Daily Value), or 0,25 g in 1 Blüte (13 g). About 13 % of its calories come from protein. Compared with other Anderes Gemüse und Kombinationen, that is below the median (median 2 g).
How many carbs are in Cooked Blumenkohl?
Cooked Blumenkohl has 5 g of total carbohydrates per 100 g, including 2 g of fiber and 1,9 g of sugars.
How much fat is in Cooked Blumenkohl?
Cooked Blumenkohl contains 3,3 g of fat per 100 g, of which 0,54 g is saturated (3 % of the Daily Value).
What vitamins and minerals does Cooked Blumenkohl contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (46 % DV), Vitamin K (16 % DV) and Folat (B9) (12 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Blumenkohl?
100 g contains 147 mg of sodium, 6 % of the 2,300 mg Daily Value.
Does Blumenkohl have the same nutrition Cooked and Raw?
No. Per 100 g, Blumenkohl, frisch, mit Öl gekocht has 52 kcal, while Blumenkohl, grün, rohöl has 31 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 2709902. 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.