Calories in cooked broccoli.
35 kcal per 100 g.
Broccoli, cooked, boiled, drained, without salt · SR Legacy (2018-04) · USDA FDC 169967
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 35 kcal | 35 kcal |
| Protein | 2.38 g | 2.38 g |
| Carbohydrates | 7.18 g | 7.18 g |
| Fat | 0.41 g | 0.41 g |
| Fibre | 3.3 g | 3.3 g |
| Sugars | 1.39 g | 1.39 g |
| Saturated fat | 0.08 g | 0.08 g |
| Sodium | 41 mg | 41 mg |
| Salt (calculated from sodium) | 0.1 g | 0.1 g |
| Vitamin A (RAE) | 77 ug | 77 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 1.45 mg | 1.45 mg |
| Vitamin K (phylloquinone) | 141 ug | 141 ug |
| Vitamin C | 64.9 mg | 64.9 mg |
| Thiamin | 0.06 mg | 0.06 mg |
| Riboflavin | 0.12 mg | 0.12 mg |
| Niacin | 0.55 mg | 0.55 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate, total | 108 ug | 108 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 293 mg | 293 mg |
| Calcium | 40 mg | 40 mg |
| Phosphorus | 67 mg | 67 mg |
| Magnesium | 21 mg | 21 mg |
| Iron | 0.67 mg | 0.67 mg |
| Zinc | 0.45 mg | 0.45 mg |
| Selenium | 1.6 ug | 1.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.06 mg | 0.06 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Cooked broccoli is 35 kcal per 100 g against 34 raw — the closest raw-to-cooked pair on this site. Broccoli holds its water rather than losing it, so the concentration effect that lifts every meat row barely registers here. Boiling leaches some water-soluble vitamins into the pan; steaming and microwaving keep more, and neither affects the figure.
Logging this food
Half a cup chopped is 78 g and 27 kcal. USDA's stalks are worth knowing for anyone who cooks a head at a time: large 280 g and 98 kcal, medium 180 g and 63, small 140 g and 49. A spear is 37 g and 13. Roasting oil and cheese sauce belong on their own lines and will both outweigh the vegetable.
Swaps and alternatives
Raw broccoli is 34 kcal per 100 g, cauliflower 25, cabbage 25. Cooked spinach at 23 is the lightest in the family. The swap worth making is not between vegetables but in how they are cooked: steamed against roasted-in-oil is the difference between 35 kcal per 100 g and something several times that.