Calories in Blumenkohl, gefroren, gekocht, gekocht, entwässert, mit Salz

Generic food Cooked Gemüse

Blumenkohl, gefroren, gekocht, gekocht, entwässert, mit Salz contains 17 kcal per 100 g. A typical serving of 1 Tasse, 1 Stück (180 g) provides about 31 kcal.

Roughly 60 % of its calories come from carbohydrates, with 31 % from protein and 9 % from fat (estimated with general energy factors).

That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 35 % of the Daily Value for Vitamin C and 10 % 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 USDA FoodData Central: SR Legacy.

17kcal per 100 g

1,6 gprotein

3,2 gcarbohydrates

0,22 gfat

31kcal in 1 Tasse, 1 Stück (180 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	17 kcal
Total fat ?	0,22 g	0,3 %
Saturated fat C	0,034 g	0,2 %
Trans fat Z	0 g
Cholesterol Z	0 mg	0 %
Sodium ?	254 mg	11 %
Total carbohydrates C	3,2 g	1 %
Dietary fiber ?	2,7 g	10 %
Total sugars M	0,46 g
Protein ?	1,6 g	3 %
Vitamin A C	0 µg	0 %
Vitamin C ?	31,3 mg	35 %
Vitamin D Z	0 µg	0 %
Vitamin E I	0,06 mg	0,4 %
Vitamin K I	11,9 µg	10 %
Thiamin (B1) ?	0,037 mg	3 %
Riboflavin (B2) ?	0,053 mg	4 %
Niacin (B3) ?	0,31 mg	2 %
Pantothensäure (B5) ?	0,098 mg	2 %
Vitamin B6 ?	0,088 mg	5 %
Folat (B9) C	41 µg	10 %
Vitamin B12 Z	0 µg	0 %
Cholin I	33,5 mg	6 %
Calcium ?	17 mg	1 %
Eisen ?	0,41 mg	2 %
Magnesium ?	9 mg	2 %
Phosphor ?	24 mg	2 %
Kalium ?	139 mg	3 %
Zink ?	0,13 mg	1 %
Kupfer ?	0,024 mg	3 %
Mangan ?	0,15 mg	7 %
Selen I	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 31 %
Carbohydrates 60 %
Fat 9 %

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

Protein1,6 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
Fiber2,7 gabove the median for Gemüse und Gemüseprodukte (median 2,2 g)
Sugars0,46 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,3 g)
Fat0,22 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
Saturated fat0,034 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
Sodium254 mgin the top quarter of Gemüse und Gemüseprodukte (median 36 mg)
Protein per 100 kcal9,5 gprotein density, useful for comparing foods with different calorie levels
Water94 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	0,015 g
Mehrfach ungesättigtes Fett C	0,11 g

Amino acids (18)

Tryptophan ?	0,021 g
Threonin ?	0,059 g
Isoleucin ?	0,061 g
Leucin ?	0,094 g
Lysin ?	0,086 g
Methionin ?	0,023 g
Cystin ?	0,019 g
Phenylalanin ?	0,058 g
Tyrosin ?	0,035 g
Valin ?	0,081 g
Arginin ?	0,078 g
Histidin ?	0,033 g
Alanin ?	0,085 g
Asparaginsäure ?	0,19 g
Glutaminsäure ?	0,22 g
Glycin ?	0,052 g
Prolin ?	0,07 g
Serin ?	0,084 g

Individual fatty acids (5)

Linolsäure (Omega-6, 18:2) ?	0,024 g
SFA 16:0 ?	0,03 g
SFA 18:0 ?	0,004 g
MUFA 18:1 ?	0,015 g
PUFA 18:3 ?	0,081 g

Carotenoids (7)

Beta-Carotin I	6 µg
Lycopin I	0 µg
Lutein + Zeaxanthin I	24 µg
Retinol Z	0 µg
Carotin, alpha I	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Wasser ?	94 g
Koffein Z	0 mg
Asche M	1 g
Theobromin Z	0 mg
Energie C	71 kJ
Vitamin A, IE C	10 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	41 µg
Betain I	0,1 mg
Vitamin E, zugesetzt Z	0 mg
Vitamin B-12, zugesetzt Z	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, 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
Blumenkohl, frisch, gekocht, fettzusatz, NS nach Fetttyp 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
Escarol, gekocht, gekocht, entwässert, kein Salz zugesetzt Cooked	15	1,2 g	3,1 g	0,18 g
Senfgrün, gefroren, gekocht, kein Zusatz von Fett Cooked	19	2,3 g	3,1 g	0,25 g
Senfgrün, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked	19	2,3 g	3,1 g	0,25 g
Senfgrün, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked	19	2,3 g	3,1 g	0,25 g
Dock, gekocht, gekocht, entwässert, ohne Salz Cooked	20	1,8 g	2,9 g	0,64 g
Broccolin, china, gekocht Cooked	22	1,1 g	3,8 g	0,72 g
Kaktus, gekocht, kein Zusatz von Fett Cooked	16	1,3 g	3,3 g	0,09 g
Kürbisblätter, gekocht, gekocht, entwässert, ohne Salz Cooked	21	2,7 g	3,4 g	0,22 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 17 kcal. 1 Tasse, 1 Stück (180 g): about 31 kcal.

How much protein is in Cooked Blumenkohl?

Cooked Blumenkohl contains 1,6 g of protein per 100 g (3 % of the 50 g Daily Value), or 2,9 g in 1 Tasse, 1 Stück (180 g). About 31 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).

How many carbs are in Cooked Blumenkohl?

Cooked Blumenkohl has 3,2 g of total carbohydrates per 100 g, including 2,7 g of fiber and 0,46 g of sugars.

How much fat is in Cooked Blumenkohl?

Cooked Blumenkohl contains 0,22 g of fat per 100 g, of which 0,034 g is saturated (0,2 % 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 (35 % DV) and Folat (B9) (10 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Blumenkohl?

100 g contains 254 mg of sodium, 11 % of the 2,300 mg Daily Value.

Does Blumenkohl have the same nutrition Cooked and Raw?

No. Per 100 g, Blumenkohl, gefroren, gekocht, gekocht, entwässert, mit Salz has 17 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: SR Legacy, record dated 1. April 2019. 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: SR Legacy, record 168521. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: 6. November 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.