Calories in Broccoli, frozen, cooked with butter or margarine
Generic food Cooked Vegetables
Broccoli, frozen, cooked with butter or margarine contains 47 kcal per 100 g. A typical serving of 1 piece (10 g) provides about 5 kcal.
Roughly 39% of its calories come from carbohydrates, with 39% from fat and 23% from protein (estimated with general energy factors).
That is less energy than the typical item in broccoli on FoodFactly, where the median is 53 kcal per 100 g across 11 foods.
100 g provides 72% of the Daily Value for Vitamin K, 43% of the Daily Value for Vitamin C and 14% 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 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 | 47 kcal | |
| Total fat C | 2.3 g | 3% |
| Saturated fat C | 0.96 g | 5% |
| Cholesterol C | 4 mg | 1% |
| Sodium C | 140 mg | 6% |
| Total carbohydrates C | 5.2 g | 2% |
| Dietary fiber C | 2.9 g | 10% |
| Total sugars C | 1.4 g | |
| Protein C | 3 g | 6% |
| Vitamin A C | 72 µg | 8% |
| Vitamin C C | 38.8 mg | 43% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 86.6 µg | 72% |
| Thiamin (B1) C | 0.053 mg | 4% |
| Riboflavin (B2) C | 0.079 mg | 6% |
| Niacin (B3) C | 0.44 mg | 3% |
| Vitamin B6 C | 0.16 mg | 9% |
| Folate (B9) C | 54 µg | 14% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 16.1 mg | 3% |
| Calcium C | 33 mg | 3% |
| Iron C | 0.59 mg | 3% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 48 mg | 4% |
| Potassium C | 138 mg | 3% |
| Zinc C | 0.27 mg | 2% |
| Copper C | 0.033 mg | 4% |
| Selenium C | 0.7 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 23%
- Carbohydrates 39%
- Fat 39%
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 broccoli (median 2.6 g)
- Fiber2.9 gin the top quarter of broccoli (median 2.5 g)
- Sugars1.4 gin the top quarter of broccoli (median 1.4 g)
- Fat2.3 gbelow the median for broccoli (median 2.7 g)
- Saturated fat0.96 gin the top quarter of broccoli (median 0.68 g)
- Sodium140 mgbelow the median for broccoli (median 153 mg)
- Protein per 100 kcal6.4 gprotein density, useful for comparing foods with different calorie levels
- Water88.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.58 g |
|---|---|
| Polyunsaturated fat C | 0.4 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 | 0.32 g |
| SFA 4:0 C | 0.036 g |
| SFA 6:0 C | 0.025 g |
| SFA 8:0 C | 0.015 g |
| SFA 10:0 C | 0.034 g |
| SFA 12:0 C | 0.04 g |
| SFA 14:0 C | 0.13 g |
| SFA 16:0 C | 0.47 g |
| SFA 18:0 C | 0.19 g |
| MUFA 18:1 C | 0.55 g |
| PUFA 18:3 C | 0.076 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 588 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,060 µg |
| Retinol C | 22 µg |
| Carotene, alpha C | 18 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 88.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 54 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, cooked, boiled, drained, without salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli and cauliflower, cooked, fat added Cooked | 46 | 2.3 g | 4.4 g | 2.7 g |
| Mustard greens, NS as to form, cooked Cooked | 53 | 3 g | 4.9 g | 3.2 g |
| Mustard greens, fresh, cooked, fat added Cooked | 53 | 3 g | 4.9 g | 3.2 g |
| Turnip greens, frozen, cooked, fat added Cooked | 51 | 3.3 g | 4.8 g | 3 g |
| Collards, frozen, cooked with butter or margarine Cooked | 55 | 2.9 g | 6.9 g | 2.6 g |
| Greens, frozen, cooked, fat added Cooked | 59 | 2.8 g | 5.6 g | 3.2 g |
| Kale, cooked, boiled, drained, with salt Cooked | 44 | 2.9 g | 5.3 g | 1.2 g |
| Collards, frozen, cooked, fat added, NS as to fat type Cooked | 58 | 2.9 g | 6.9 g | 2.9 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 47 kcal. 1 piece (10 g): about 5 kcal. 1 floweret (10 g): about 5 kcal. 1 spear (40 g): about 19 kcal.
How much protein is in cooked broccoli?
Cooked broccoli contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 0.3 g in 1 piece (10 g). About 23% of its calories come from protein. Compared with other broccoli, that is among the highest quarter (median 2.6 g).
How many carbs are in cooked broccoli?
Cooked broccoli has 5.2 g of total carbohydrates per 100 g, including 2.9 g of fiber and 1.4 g of sugars.
How much fat is in cooked broccoli?
Cooked broccoli contains 2.3 g of fat per 100 g, of which 0.96 g is saturated (5% 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 (72% DV), Vitamin C (43% DV) and Folate (B9) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked broccoli?
100 g contains 140 mg of sodium, 6% of the 2,300 mg Daily Value.
Does broccoli have the same nutrition cooked and raw?
No. Per 100 g, broccoli, frozen, cooked with butter or margarine has 47 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: 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 2709653. 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.