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Broccoli, without salt

Broccoli, cooked, boiled, drained, without salt

Home > Top > Foods > Vegetables and Vegetable Products > Vegetables

→ Broccoli, without salt Nutrition and RDA's (Broccoli, cooked, boiled, drained, without salt)
→ How many calories are there in a Broccoli, without salt?
→ Unabridged nutrient values table with RDAs (for scientific work)
→ This and other foods rich in Vitamin K.

Broccoli is very low in calories, contrary to its fulfilling taste. 100g gives a mere 34 calories! 100g bread is 244 cal.
1NLEA serving (the serving size defined in Nutrition Labeling and Education Act) for broccoli is 85g, raw or boiled.

What does this give?
Around 30 calories.
About 100% of the daily values for Vitamin C and K.

Boiling does not seem to destroy much of the nutrients, but there is some damage. Below is a snapshot of Vitamin C and K with raw, boiled, and frozen-boiled broccoli. All for 85g.

broccoli
broccoli
Vitamin C and K with raw, boiled and frozen-boiled broccoli. All for 85g.
Vitamin C and K with raw, boiled and frozen-boiled broccoli. All for 85g.

Broccoli and Cauliflower comparison

For a comparison of broccoli and cauliflower, please see cauliflower page

Calorie and Vitamin Values

100g stalk, large (11"-12" long) stalk, medium (7-1/2" - 8" long) stalk, small (5" long) spear (about 5" long) cup, chopped g (weight of raw cleaned form) oz.
Unit weight (g) 100 g 280 g 180 g 140 g 37 g 78 g 1 g 28 g
Unit weight (oz.) 3.53 oz. 9.88 oz. 6.35 oz. 4.94 oz. 1.31 oz. 2.75 oz. 0.0353 oz. 1 oz.
Calories35kcal98kcal63kcal49kcal13kcal27kcal0.35kcal9.92kcal
Protein2.38g6.66g4.28g3.33g0.881g1.86g0.0238g0.675g
Carbohydrate7.18g20g12.9g10.1g2.66g5.6g0.0718g2.04g
Fat0.41g1.15g0.738g0.574g0.152g0.32g0.0041g0.116g
Fiber3.3g9.24g5.94g4.62g1.22g2.57g0.033g0.936g
Cholesterol0mg0mg0mg0mg0mg0mg0mg0mg
Vitamin A1548IU4334IU2786IU2167IU573IU1207IU15.5IU439IU
Vitamin D
Vitamin E 1.45mg4.06mg2.61mg2.03mg0.537mg1.13mg0.0145mg0.411mg
Vitamin K141mcg395mcg254mcg198mcg52mcg110mcg1.41mcg40mcg
Vitamin C65mg182mg117mg91mg24mg51mg0.649mg18.4mg
B1 (Thiamin)0.063mg0.176mg0.113mg0.0882mg0.0233mg0.0491mg0.00063mg0.0179mg
B2 (Riboflavin)0.123mg0.344mg0.221mg0.172mg0.0455mg0.0959mg0.00123mg0.0349mg
B3 (Niacin)0.553mg1.55mg0.995mg0.774mg0.205mg0.431mg0.00553mg0.157mg
B5 (Pantothenic acid)0.616mg1.72mg1.11mg0.862mg0.228mg0.48mg0.00616mg0.175mg
B60.2mg0.56mg0.36mg0.28mg0.074mg0.156mg0.002mg0.0567mg
Folate (Folic acid)108mcg302mcg194mcg151mcg40mcg84mcg1.08mcg31mcg
B120mcg0mcg0mcg0mcg0mcg0mcg0mcg0mcg
Choline40mg112mg72mg56mg14.8mg31mg0.401mg11.4mg
Biotin
Calcium40mg112mg72mg56mg14.8mg31mg0.4mg11.3mg
Iron0.67mg1.88mg1.21mg0.938mg0.248mg0.523mg0.0067mg0.19mg
Magnesium21mg59mg38mg29mg7.77mg16.4mg0.21mg5.95mg
Phosphorus67mg188mg121mg94mg25mg52mg0.67mg19mg
Zinc0.45mg1.26mg0.81mg0.63mg0.167mg0.351mg0.0045mg0.128mg
Copper0.061mg0.171mg0.11mg0.0854mg0.0226mg0.0476mg0.00061mg0.0173mg
Manganese0.194mg0.543mg0.349mg0.272mg0.0718mg0.151mg0.00194mg0.055mg
Selenium1.6mcg4.48mcg2.88mcg2.24mcg0.592mcg1.25mcg0.016mcg0.454mcg
Fluoride4mcg11.2mcg7.2mcg5.6mcg1.48mcg3.12mcg0.04mcg1.13mcg
Potassium293mg820mg527mg410mg108mg229mg2.93mg83mg
Sodium (Na)41mg115mg74mg57mg15.2mg32mg0.41mg11.6mg
Histidine0.063g0.176g0.113g0.0882g0.0233g0.0491g0.00063g0.0179g
Isoleucine0.092g0.258g0.166g0.129g0.034g0.0718g0.00092g0.0261g
Leucine0.147g0.412g0.265g0.206g0.0544g0.115g0.00147g0.0417g
Lysine0.155g0.434g0.279g0.217g0.0574g0.121g0.00155g0.0439g
Methionine0.043g0.12g0.0774g0.0602g0.0159g0.0335g0.00043g0.0122g
Phenylalanine0.116g0.325g0.209g0.162g0.0429g0.0905g0.00116g0.0329g
Threonine0.096g0.269g0.173g0.134g0.0355g0.0749g0.00096g0.0272g
Tryptophan0.034g0.0952g0.0612g0.0476g0.0126g0.0265g0.00034g0.00964g
Valine0.138g0.386g0.248g0.193g0.0511g0.108g0.00138g0.0391g
EPA (Omega 3)0mg0mg0mg0mg0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg0mg0mg0mg0mg
GLA (Omega 6)0g0g0g0g0g0g0g0g
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine0.1mg0.28mg0.18mg0.14mg0.037mg0.078mg0.001mg0.0283mg

Units

Unit Weight (g) Weight (oz.)
g1 g0.0353 oz.
stalk, large (11"-12" long)280 g9.88 oz.
stalk, medium (7-1/2" - 8" long)180 g6.35 oz.
stalk, small (5" long)140 g4.94 oz.
spear (about 5" long)37 g1.31 oz.
cup, chopped78 g2.75 oz.
g (weight of raw cleaned form)1 g0.0353 oz.
oz28 g1 oz.

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