Calories in Broccoflower, cooked
Generic food Cooked Vegetables
Broccoflower, cooked contains 55 kcal per 100 g. A typical serving of 1 cup (90 g) provides about 50 kcal.
Roughly 42% of its calories come from fat, with 39% from carbohydrates and 19% from protein (estimated with general energy factors).
That is more energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 84% of the Daily Value for Vitamin C, 19% of the Daily Value for Vitamin K and 13% 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 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 | 55 kcal | |
| Total fat C | 3 g | 4% |
| Saturated fat C | 0.74 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 149 mg | 6% |
| Total carbohydrates C | 6.2 g | 2% |
| Dietary fiber C | 3.2 g | 11% |
| Total sugars C | 3.1 g | |
| Protein C | 3 g | 6% |
| Vitamin A C | 19 µg | 2% |
| Vitamin C C | 75.5 mg | 84% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.44 mg | 3% |
| Vitamin K C | 22.6 µg | 19% |
| Thiamin (B1) C | 0.073 mg | 6% |
| Riboflavin (B2) C | 0.098 mg | 8% |
| Niacin (B3) C | 0.7 mg | 4% |
| Vitamin B6 C | 0.22 mg | 13% |
| Folate (B9) C | 49 µg | 12% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 57.8 mg | 11% |
| Calcium C | 34 mg | 3% |
| Iron C | 0.74 mg | 4% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 63 mg | 5% |
| Potassium C | 303 mg | 6% |
| Zinc C | 0.65 mg | 6% |
| Copper C | 0.041 mg | 5% |
| Selenium 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 19%
- Carbohydrates 39%
- Fat 42%
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 other vegetables and combinations (median 2 g)
- Fiber3.2 gin the top quarter of other vegetables and combinations (median 2.2 g)
- Sugars3.1 gabove the median for other vegetables and combinations (median 2.4 g)
- Fat3 gin the top quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.74 gabove the median for other vegetables and combinations (median 0.69 g)
- Sodium149 mgabove the median for other vegetables and combinations (median 138 mg)
- Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
- Water86.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.97 g |
|---|---|
| Polyunsaturated fat C | 0.9 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 |
| Linoleic acid (omega-6, 18:2) C | 0.71 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.021 g |
| SFA 14:0 C | 0.066 g |
| SFA 16:0 C | 0.42 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.93 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.019 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 94 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 40 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 86.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 49 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Broccoflower
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoflower, raw Raw | 31 | 3 g | 6.1 g | 0.3 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 |
|---|---|---|---|---|
| Cabbage, savoy, cooked Cooked | 51 | 2 g | 6.2 g | 2.8 g |
| Peas and carrots, canned, cooked, fat added Cooked | 68 | 2.5 g | 8.2 g | 3 g |
| Kohlrabi, cooked Cooked | 51 | 1.7 g | 6.3 g | 2.8 g |
| Onions, green, cooked Cooked | 63 | 2.1 g | 8.4 g | 3.2 g |
| Snowpeas, NS as to form, cooked Cooked | 66 | 2.8 g | 7.6 g | 2.9 g |
| Snowpeas, fresh, cooked, fat added Cooked | 66 | 2.8 g | 7.6 g | 2.9 g |
| Broccoli, cauliflower and carrots, cooked, fat added Cooked | 50 | 1.7 g | 5.4 g | 2.9 g |
| Broccoli, frozen, cooked with oil Cooked | 53 | 3 g | 5.2 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked broccoflower?
100 g of cooked broccoflower has 55 kcal. 1 cup (90 g): about 50 kcal. 1 floweret (25 g): about 14 kcal.
How much protein is in cooked broccoflower?
Cooked broccoflower contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 2.7 g in 1 cup (90 g). About 19% of its calories come from protein. Compared with other other vegetables and combinations, that is among the highest quarter (median 2 g).
How many carbs are in cooked broccoflower?
Cooked broccoflower has 6.2 g of total carbohydrates per 100 g, including 3.2 g of fiber and 3.1 g of sugars.
How much fat is in cooked broccoflower?
Cooked broccoflower contains 3 g of fat per 100 g, of which 0.74 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked broccoflower contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (84% DV), Vitamin K (19% DV), Vitamin B6 (13% DV), Folate (B9) (12% DV) and choline (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked broccoflower?
100 g contains 149 mg of sodium, 6% of the 2,300 mg Daily Value.
Does broccoflower have the same nutrition cooked and raw?
No. Per 100 g, broccoflower, cooked has 55 kcal, while broccoflower, raw 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 October 31, 2024. 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: FNDDS (Survey), record 2709880. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.