Calories in Blumenkohl, grün, gekocht, kein Salz zugesetzt
Generic food Cooked Gemüse
Blumenkohl, grün, gekocht, kein Salz zugesetzt contains 32 kcal per 100 g. A typical serving of 0,2 Kopf (90 g) provides about 29 kcal.
Roughly 63 % of its calories come from carbohydrates, with 30 % from protein and 7 % from fat (estimated with general energy factors).
That is close to the median for Gemüse und Gemüseprodukte on FoodFactly (35 kcal per 100 g).
100 g provides 81 % of the Daily Value for Vitamin C, 17 % of the Daily Value for Vitamin K and 14 % of the Daily Value for Pantothensäure (B5).
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 32 kcal | |
| Total fat ? | 0,31 g | 0,4 % |
| Saturated fat C | 0,043 g | 0,2 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 23 mg | 1 % |
| Total carbohydrates C | 6,3 g | 2 % |
| Dietary fiber ? | 3,3 g | 12 % |
| Total sugars I | 3,1 g | |
| Protein ? | 3 g | 6 % |
| Vitamin A C | 7 µg | 0,8 % |
| Vitamin C ? | 72,6 mg | 81 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,04 mg | 0,3 % |
| Vitamin K I | 20,8 µg | 17 % |
| Thiamin (B1) ? | 0,07 mg | 6 % |
| Riboflavin (B2) ? | 0,1 mg | 8 % |
| Niacin (B3) ? | 0,68 mg | 4 % |
| Pantothensäure (B5) ? | 0,68 mg | 14 % |
| Vitamin B6 ? | 0,21 mg | 12 % |
| Folat (B9) C | 41 µg | 10 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin C | 58,8 mg | 11 % |
| Calcium ? | 32 mg | 2 % |
| Eisen ? | 0,72 mg | 4 % |
| Magnesium ? | 19 mg | 5 % |
| Phosphor ? | 57 mg | 5 % |
| Kalium ? | 278 mg | 6 % |
| Zink ? | 0,63 mg | 6 % |
| Kupfer ? | 0,04 mg | 4 % |
| Mangan ? | 0,24 mg | 11 % |
| Selen I | 0,8 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 30 %
- Carbohydrates 63 %
- Fat 7 %
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 gin the top quarter of Gemüse und Gemüseprodukte (median 2 g)
- Fiber3,3 gin the top quarter of Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars3,1 gabove the median for Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,31 gabove the median for Gemüse und Gemüseprodukte (median 0,3 g)
- Saturated fat0,043 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
- Sodium23 mgbelow the median for Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal9,5 gprotein density, useful for comparing foods with different calorie levels
- Water89,5 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 | 0,03 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 0,14 g |
Amino acids (18)
| Tryptophan ? | 0,04 g |
|---|---|
| Threonin ? | 0,11 g |
| Isoleucin ? | 0,12 g |
| Leucin ? | 0,18 g |
| Lysin ? | 0,16 g |
| Methionin ? | 0,043 g |
| Cystin ? | 0,035 g |
| Phenylalanin ? | 0,11 g |
| Tyrosin ? | 0,066 g |
| Valin ? | 0,15 g |
| Arginin ? | 0,15 g |
| Histidin ? | 0,061 g |
| Alanin ? | 0,16 g |
| Asparaginsäure ? | 0,36 g |
| Glutaminsäure ? | 0,41 g |
| Glycin ? | 0,098 g |
| Prolin ? | 0,13 g |
| Serin ? | 0,16 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) I | 0 g |
| Linolsäure (Omega-6, 18:2) ? | 0,03 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0,039 g |
| SFA 18:0 ? | 0,004 g |
| MUFA 18:1 ? | 0,024 g |
| PUFA 18:3 ? | 0,11 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 ? | 0,004 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 ? | 0,001 g |
| MUFA 22:1 ? | 0,001 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Beta-Carotin C | 86 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 39 µg |
| Retinol Z | 0 µg |
| Carotin, alpha C | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Wasser ? | 89,5 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Asche ? | 0,9 g |
| Theobromin Z | 0 mg |
| Energie ? | 134 kJ |
| Vitamin A, IE C | 144 IU |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 41 µg |
| 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, 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, 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 |
|---|---|---|---|---|
| Bohnen, schnappschuss, grün, mikrowellenförmig Cooked | 33 | 2,3 g | 6,4 g | 0,5 g |
| Bohnen, schnappschuss, grün, gefroren, alle Stile, mikrowellenförmig Cooked | 33 | 2 g | 7 g | 0,41 g |
| Erbsen, genießbar, gekocht, gekocht, entwässert, mit Salz Cooked | 40 | 3,3 g | 6,5 g | 0,23 g |
| Erbsen, genießbar, gekocht, entwässert, ohne Salz Cooked | 42 | 3,3 g | 7,1 g | 0,23 g |
| Erbsen und Karotten, konserven, gekocht, kein Zusatz von Fett Cooked | 46 | 2,6 g | 8,5 g | 0,5 g |
| Bohnen, schnappschuss, gelb, gekocht, gekocht, entwässert, ohne Salz Cooked | 35 | 1,9 g | 7,9 g | 0,28 g |
| Bohnen, schnappschuss, gelb, gekocht, gekocht, entwässert, mit Salz Cooked | 35 | 1,9 g | 7,9 g | 0,28 g |
| Bohnen, schnappschuss, grün, gekocht, gekocht, entwässert, ohne Salz Cooked | 35 | 1,9 g | 7,9 g | 0,28 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 32 kcal. 0,2 Kopf (90 g): about 29 kcal.
How much protein is in Cooked Blumenkohl?
Cooked Blumenkohl contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 2,7 g in 0,2 Kopf (90 g). About 30 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is among the highest quarter (median 2 g).
How many carbs are in Cooked Blumenkohl?
Cooked Blumenkohl has 6,3 g of total carbohydrates per 100 g, including 3,3 g of fiber and 3,1 g of sugars.
How much fat is in Cooked Blumenkohl?
Cooked Blumenkohl contains 0,31 g of fat per 100 g, of which 0,043 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 (81 % DV), Vitamin K (17 % DV), Pantothensäure (B5) (14 % DV), Vitamin B6 (12 % DV) and Cholin (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Blumenkohl?
100 g contains 23 mg of sodium, 1 % of the 2,300 mg Daily Value.
Does Blumenkohl have the same nutrition Cooked and Raw?
No. Per 100 g, Blumenkohl, grün, gekocht, kein Salz zugesetzt has 32 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 169390. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. 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.