Calories in Blumenkohl, grün, gekocht, mit Salz

Generic food Cooked Gemüse

Blumenkohl, grün, gekocht, mit Salz contains 32 kcal per 100 g. A typical serving of 0,5 Tasse, 1 Stück (62 g) provides about 20 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, 14 % of the Daily Value for Pantothensäure (B5) and 12 % of the Daily Value for Vitamin B6.

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.

32kcal per 100 g
3 gprotein
6,3 gcarbohydrates
0,31 gfat
20kcal in 0,5 Tasse, 1 Stück (62 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 32 kcal
Total fat ? 0,31 g 0,4 %
Saturated fat ? 0,049 g 0,2 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium ? 259 mg 11 %
Total carbohydrates C 6,3 g 2 %
Dietary fiber ? 3,3 g 12 %
Total sugars not reported
Protein ? 3 g 6 %
Vitamin A ? 7 µg0,8 %
Vitamin C ? 72,6 mg81 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 0,07 mg6 %
Riboflavin (B2) ? 0,1 mg8 %
Niacin (B3) ? 0,68 mg4 %
Pantothensäure (B5) ? 0,68 mg14 %
Vitamin B6 ? 0,21 mg12 %
Folat (B9) C 41 µg10 %
Vitamin B12 Z 0 µg0 %
Calcium ? 32 mg2 %
Eisen ? 0,72 mg4 %
Magnesium ? 19 mg5 %
Phosphor ? 57 mg5 %
Kalium ? 278 mg6 %
Zink ? 0,63 mg6 %
Kupfer ? 0,04 mg4 %
Mangan ? 0,24 mg11 %
Selen I 0,8 µg1 %

% 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 %32kcal / 100 g
  • 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

Vitamin C81 %Pantothensäure (B5)14 %Vitamin B612 %Mangan11 %Folat (B9)10 %Riboflavin (B2)8 %Kalium6 %Thiamin (B1)6 %Zink6 %Phosphor5 %

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)
  • Fat0,31 gabove the median for Gemüse und Gemüseprodukte (median 0,3 g)
  • Saturated fat0,049 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
  • Sodium259 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
  • 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 ?0,029 g
Mehrfach ungesättigtes Fett ?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 (10)
Linolsäure (Omega-6, 18:2) ?0,03 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
MUFA 16:1 ?0,004 g
MUFA 20:1 ?0,001 g
MUFA 22:1 ?0,001 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Other components (6)
Wasser ?89,5 g
Asche ?0,9 g
Energie C136 kJ
Vitamin A, IE ?141 IU
Folsäure Z0 µg
Folat, Lebensmittel ?41 µg

Other forms of Blumenkohl

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, 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

FoodCaloriesProteinCarbsFat
Pilze, shiitake, rührgebraten Cooked 39 3,5 g 7,7 g 0,35 g
Rübengrün, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked 29 3,4 g 5 g 0,42 g
Rübengrün, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked 29 3,4 g 5 g 0,42 g
Rübengrün, gefroren, gekocht, kein Zusatz von Fett Cooked 29 3,3 g 5 g 0,42 g
Collards, gefroren, gekocht, kein Zusatz von Fett Cooked 36 3 g 7,1 g 0,41 g
Collards, gefroren, gehackt, gekocht, gekocht, entwässert, mit Salz Cooked 36 3 g 7,1 g 0,41 g
Collards, gefroren, gehackt, gekocht, gekocht, entwässert, ohne Salz Cooked 36 3 g 7,1 g 0,41 g
Rübengrün, gekocht, gekocht, entwässert, mit Salz Cooked 27 2,6 g 5,5 g 0,2 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. 0,5 Tasse, 1 Stück (62 g): about 20 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 1,9 g in 0,5 Tasse, 1 Stück (62 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.

How much fat is in Cooked Blumenkohl?

Cooked Blumenkohl contains 0,31 g of fat per 100 g, of which 0,049 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), Pantothensäure (B5) (14 % DV), Vitamin B6 (12 % DV), Mangan (11 % 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 259 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, grün, gekocht, mit Salz 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 169391. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

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