Cooked Broccoli: Calories and Nutrition Analyse
How many calories in cooked broccoli?

Nutrition Facts
Cooked BroccoliServing size:
standard serving size of cooked broccoli (100 g) change
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Amount Per Serving:
100g of cooked broccoli contain about 28 calories (kcal).
Calories per:
ounce
| standard serving size, cup
| half cup
| whole broccoli
| floret
For example, a standard serving size of cooked broccoli (100 g) contain about 28 calories.
This is about 1% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 28 kcal actually is, keep in mind that the calorie content of cooked broccoli is similar to that of, for example:
- 0.5 apple
- 1 cube of sugar
Take a quick look at the tables below for detailed information about cooked broccoli nutrition.
100g of Cooked Broccoli
Nutrition
- Calories28
- Carbs Total5.32 g
- Dietary fiber3 g
- Fat0.12 g
- Protein3.08 g
- Water90.23 g
Vitamins
- Vit B1 (Thiamine)0.055 mg
- Vit B2 (riboflavin)0.081 mg
- Vit B3 (Niacin)0.456 mg
- Vit B60.129 mg
- Vit B9 (Folic acid)0.056 mcg
- Vit C39.9 mg
- Vit E1.31 mg
- Vit K0.088 mg
Minerals
- Potassium141 mg
- Magnessium13 mg
- Calcium33 mg
- Sodium220 mg
- Iron0.61 mg
Unlocking the Nutritional Secrets of Cooked Broccoli
Broccoli, a cruciferous vegetable related to cabbage, kale, and cauliflower, has long been praised for its health benefits. When cooked, not only does broccoli become a tender, delicious addition to any meal, but it also retains a powerhouse of nutrients essential for maintaining a healthy diet. Let's dive into the nutritional profile of cooked broccoli and understand why it should be a staple in your meals.
Calories and Macronutrients
One of the most appealing aspects of cooked broccoli is its low calorie content. A 100-gram serving contains just 28 calories, making it an excellent choice for those managing their weight. Despite its low calorie count, broccoli is rich in essential nutrients.
- Protein: With 3.08 grams of protein, cooked broccoli provides a decent plant-based protein source, crucial for muscle repair and growth.
- Carbohydrates: It contains 5.32 grams of carbohydrates, of which 3 grams are dietary fiber. This high fiber content aids in digestion and promotes a feeling of fullness, contributing to weight management.
- Fat: Broccoli is exceptionally low in fat, with only 0.12 grams per serving, virtually negligible, making it a heart-healthy choice.
Vitamins and Minerals Galore
Cooked broccoli is a nutritional powerhouse, packed with vitamins and minerals essential for overall health:
- Vitamin C: A single serving offers 39.9 mg of Vitamin C, vital for the growth, development, and repair of all body tissues, as well as immune system support.
- Vitamin K: With 0.088 mg, it plays a crucial role in bone health and wound healing.
- Vitamin A, B vitamins, and E: These vitamins are crucial for maintaining healthy vision, brain function, and skin health, as well as metabolic processes.
- Minerals: It's a good source of calcium (33 mg), iron (0.61 mg), magnesium (13 mg), and potassium (141 mg), which are essential for maintaining healthy bones, blood pressure, and overall health.
Health Benefits Beyond Nutrition
The benefits of incorporating cooked broccoli into your diet extend beyond its nutritional value. Its high fiber content can help regulate blood sugar levels, its antioxidants can reduce inflammation and the risk of chronic diseases, and its low sodium and fat content make it an excellent choice for heart health.
Integrating Cooked Broccoli into Your Diet
Adding cooked broccoli to your diet is simple and can significantly enhance your nutritional intake without adding extra calories. Whether steamed, roasted, or stir-fried, broccoli can be a versatile side dish or a main ingredient in soups, casseroles, and salads. Its mild flavor makes it a favorite among both adults and children, easily adapting to various cuisines and flavors.
In conclusion, cooked broccoli is not just a low-calorie, nutrient-rich vegetable; it's a versatile superfood that can boost your health in numerous ways. With its rich content of vitamins, minerals, fiber, and antioxidants, broccoli deserves a regular spot on your plate. Embrace the goodness of cooked broccoli and enjoy the myriad of health benefits it offers.
How many calories are there in 1, 2, 3, or 5 servings of cooked broccoli?
- Standard serving size of cooked broccoli (100 g)28 kcal
- Cup of cooked broccoli (91g)25 kcal
- Half cup of cooked broccoli (45.5g)13 kcal
- Cooked broccoli whole broccoli (600g)168 kcal
- Cooked broccoli floret (175g)49 kcal
- Ounce (oz) of cooked broccoli8 kcal
- Half of medium size servings of cooked broccoli14 kcal
- Small size serving of cooked broccoli (80g)22.4 kcal
- Big size cooked broccoli (130g)36.4 kcal
- Two medium size servings of cooked broccoli56 kcal
- Three medium size servings of cooked broccoli84 kcal
- Four medium size servings of cooked broccoli112 kcal
- Five medium size servings of cooked broccoli140 kcal

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