In short: 100 g of cooked broccoli contains 35 calories, 2.4 g of protein, 7.2 g of carbohydrate and 0.41 g of fat. A cup, chopped (78 g) portion has about 27 calories and 1.9 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Calories | 35 kcal | 27 kcal |
| Protein | 2.4 g | 1.9 g |
| Total fat | 0.41 g | 0.32 g |
| Saturated fat | 0.08 g | 0.06 g |
| Monounsaturated fat | 0.04 g | 0.03 g |
| Polyunsaturated fat | 0.17 g | 0.13 g |
| Carbohydrate | 7.2 g | 5.6 g |
| Dietary fiber | 3.3 g | 2.6 g |
| Total sugars | 1.4 g | 1.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 41 mg | 32 mg |
It contributes 3.3 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 41 mg per 100 g.
The standout micronutrient is vitamin K, at 118% of the daily value per 100 g — vitamin K is needed for blood clotting.
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Potassium | 293 mg | 229 mg |
| Calcium | 40 mg | 31 mg |
| Iron | 0.67 mg | 0.52 mg |
| Magnesium | 21 mg | 16 mg |
| Zinc | 0.45 mg | 0.35 mg |
| Selenium | 1.6 µg | 1.2 µg |
| Nutrient | Per 100 g | Per cup, chopped |
|---|---|---|
| Vitamin A | 77 µg | 60 µg |
| Vitamin C | 65 mg | 51 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 1.4 mg | 1.1 mg |
| Vitamin K | 141 µg | 110 µg |
| Thiamin | 0.06 mg | 0.05 mg |
| Riboflavin | 0.12 mg | 0.1 mg |
| Niacin | 0.55 mg | 0.43 mg |
| Vitamin B-6 | 0.2 mg | 0.16 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 108 µg | 84 µg |
| Choline | 40 mg | 31 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 39th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 169967, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Broccoli, cooked, boiled, drained, without salt.