Calories in Broccoli, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Broccoli, cooked, boiled, drained, without salt contains 35 kcal per 100 g. A typical serving of 1 stalk, medium, 7-1/2" - 8" long (180 g) provides about 63 kcal.
Roughly 68% of its calories come from carbohydrates, with 23% from protein and 9% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 118% of the Daily Value for Vitamin K, 72% of the Daily Value for Vitamin C and 27% of the Daily Value for Folate (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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 35 kcal | |
| Total fat M | 0.41 g | 0.5% |
| Saturated fat C | 0.079 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 41 mg | 2% |
| Total carbohydrates C | 7.2 g | 3% |
| Dietary fiber C | 3.3 g | 12% |
| Total sugars C | 1.4 g | |
| Protein M | 2.4 g | 5% |
| Vitamin A ? | 77 µg | 9% |
| Vitamin C M | 64.9 mg | 72% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.5 mg | 10% |
| Vitamin K M | 141 µg | 118% |
| Thiamin (B1) M | 0.063 mg | 5% |
| Riboflavin (B2) M | 0.12 mg | 9% |
| Niacin (B3) M | 0.55 mg | 3% |
| Pantothenic acid (B5) M | 0.62 mg | 12% |
| Vitamin B6 M | 0.2 mg | 12% |
| Folate (B9) C | 108 µg | 27% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 40.1 mg | 7% |
| Calcium M | 40 mg | 3% |
| Iron M | 0.67 mg | 4% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 67 mg | 5% |
| Potassium M | 293 mg | 6% |
| Zinc M | 0.45 mg | 4% |
| Copper M | 0.061 mg | 7% |
| Manganese M | 0.19 mg | 8% |
| Selenium M | 1.6 µg | 3% |
| Fluoride M | 4 µg |
% 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 23%
- Carbohydrates 68%
- 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
- Protein2.4 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber3.3 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars1.4 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.41 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.079 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium41 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal6.8 gprotein density, useful for comparing foods with different calorie levels
- Water89.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.04 g |
|---|---|
| Polyunsaturated fat C | 0.17 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose C | 0.08 g |
| Glucose C | 0.49 g |
| Fructose C | 0.74 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.034 g |
|---|---|
| Threonine M | 0.096 g |
| Isoleucine M | 0.092 g |
| Leucine M | 0.15 g |
| Lysine M | 0.16 g |
| Methionine M | 0.043 g |
| Cystine M | 0.031 g |
| Phenylalanine M | 0.12 g |
| Tyrosine M | 0.06 g |
| Valine M | 0.14 g |
| Arginine M | 0.2 g |
| Histidine M | 0.063 g |
| Alanine M | 0.11 g |
| Aspartic acid M | 0.33 g |
| Glutamic acid M | 0.55 g |
| Glycine M | 0.1 g |
| Proline M | 0.11 g |
| Serine M | 0.13 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.051 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0.002 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.056 g |
| SFA 18:0 M | 0.013 g |
| SFA 20:0 M | 0.004 g |
| MUFA 18:1 M | 0.029 g |
| PUFA 18:3 M | 0.12 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.005 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.009 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.002 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 929 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 1,080 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.25 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water C | 89.3 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.77 g |
| Theobromine Z | 0 mg |
| Energy C | 146 kJ |
| Vitamin A, IU ? | 1,548 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 108 µg |
| Betaine M | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, cooked, boiled, drained, with salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, spears, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
| Broccoli, leaves, raw Raw | 28 | 3 g | 5.1 g | 0.35 g |
| Broccoli, flower clusters, raw Raw | 28 | 3 g | 5.1 g | 0.35 g |
| Broccoli, stalks, raw Raw | 28 | 3 g | 5.2 g | 0.35 g |
| Broccoli, chinese, cooked Cooked | 22 | 1.1 g | 3.8 g | 0.72 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Broccoli, frozen, spears, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 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 |
|---|---|---|---|---|
| Okra, fresh, cooked, no added fat Cooked | 35 | 2.1 g | 8 g | 0.2 g |
| Dandelion greens, cooked, boiled, drained, with salt Cooked | 33 | 2 g | 6.4 g | 0.6 g |
| Brussels sprouts, cooked, boiled, drained, with salt Cooked | 36 | 2.6 g | 7.1 g | 0.5 g |
| Brussels sprouts, cooked, boiled, drained, without salt Cooked | 36 | 2.6 g | 7.1 g | 0.5 g |
| Dandelion greens, cooked, boiled, drained, without salt Cooked | 33 | 2 g | 6.4 g | 0.6 g |
| Beans, snap, green, frozen, cooked, boiled, drained, with salt Cooked | 28 | 1.5 g | 6.5 g | 0.17 g |
| Beans, snap, yellow, frozen, cooked, boiled, drained, without salt Cooked | 28 | 1.5 g | 6.5 g | 0.17 g |
| Beans, snap, yellow, frozen, cooked, boiled, drained, with salt Cooked | 28 | 1.5 g | 6.5 g | 0.17 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 35 kcal. 1 stalk, medium, 7-1/2" - 8" long (180 g): about 63 kcal. 1 spear, about 5" long (37 g): about 13 kcal. 0.5 cup, chopped (78 g): about 27 kcal.
How much protein is in cooked broccoli?
Cooked broccoli contains 2.4 g of protein per 100 g (5% of the 50 g Daily Value), or 4.3 g in 1 stalk, medium, 7-1/2" - 8" long (180 g). About 23% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked broccoli?
Cooked broccoli has 7.2 g of total carbohydrates per 100 g, including 3.3 g of fiber and 1.4 g of sugars.
How much fat is in cooked broccoli?
Cooked broccoli contains 0.41 g of fat per 100 g, of which 0.079 g is saturated (0.4% 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 (118% DV), Vitamin C (72% DV), Folate (B9) (27% DV), Pantothenic acid (B5) (12% DV) and Vitamin B6 (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked broccoli?
100 g contains 41 mg of sodium, 2% of the 2,300 mg Daily Value.
Does broccoli have the same nutrition cooked and raw?
No. Per 100 g, broccoli, cooked, boiled, drained, without salt has 35 kcal, while broccoli, leaves, raw 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: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 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 169967. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.