Vegetables • Deep Nutrition Analytics
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is a vegetables providing 35 kcal per 100g serving, primarily fueled by carbohydrates (7.2g) for accessible carbohydrate energy. Remarkably, just 100g supplies an outstanding 118% DV of Vitamin K (141 µg), ranking it among the most concentrated natural sources. Offering gentle energy density (0.4 kcal/g) and 3.9g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 2.4 g
- Carbohydrates
- 7.2 g
- Fat
- 0.4 g
- Fiber
- 3.3 g
Produce Profile: Hydration & Micronutrients
Broccoli, cooked, boiled, drained, without salt provides natural botanical nutrition with 35 calories per 100g. Providing 3.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.4 kcal/g (35 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 0.4 g |
| Total Sugars | 1.4 g |
| Fiber, total dietary | 3.3 g |
| Protein | 2.4 g |
| Carbohydrate, by difference | 7.2 g |
| Energy | 35 kcal |
| Energy | 146 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 141 µg |
| Vitamin C | 64.9 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin E | 1.4 mg |
| Vitamin A | 77 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 64.9 mg |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 141 µg |
| Vitamin A, IU | 1550 IU |
| Vitamin A, RAE | 77 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 1.6 µg |
| Calcium, Ca | 40 mg |
| Potassium, K | 293 mg |
| Zinc, Zn | 0.5 mg |
| Iron, Fe | 0.7 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 67 mg |
| Sodium, Na | 41 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fluoride, F | 4 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.3 mg |
| Niacin | 0.6 mg |
| Sucrose | 0.1 g |
| Glucose | 0.5 g |
| Water | 89.2 g |
| Pantothenic acid | 0.6 mg |
| Folate, total | 108 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Ash | 0.8 g |
| Fructose | 0.7 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Choline, total | 40.1 mg |
| Folate, DFE | 108 µg |
| Betaine | 0.1 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.1 g |
| Folate, food | 108 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.5 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 12:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| MUFA 17:1 | 0 g |
| Lutein + zeaxanthin | 1080 µg |
| Carotene, beta | 929 µg |
Serving calculator
Common serving sizes
- stalk, large (11"-12" long)280 g
- spear (about 5" long)37 g
- cup, chopped78 g
- stalk, medium (7-1/2" - 8" long)180 g
- stalk, small (5" long)140 g
Compare Broccoli, cooked, boiled, drained, without salt with Category Peers
Broccoli, cooked, boiled, drained, with salt vs Broccoli, cooked, boiled, drained, without salt
Compared to Broccoli, cooked, boiled, drained, with salt, Broccoli, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Beans, snap, yellow, cooked, boiled, drained, without salt vs Broccoli, cooked, boiled, drained, without salt
Compared to Beans, snap, yellow, cooked, boiled, drained, without salt, Broccoli, cooked, boiled, drained, without salt has 569% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Broccoli, cooked, boiled, drained, without salt?
A standard 100-gram serving of Broccoli, cooked, boiled, drained, without salt contains 35 calories (146 kJ), alongside 2.4g of protein, 7.2g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 280g (stalk, large (11"-12" long)): ~98 kcal
- 37g (spear (about 5" long)): ~13 kcal
- 78g (cup, chopped): ~27 kcal
Is Broccoli, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Broccoli, cooked, boiled, drained, without salt contains 3.9g of net carbs per 100g (7.2g carbs minus 3.3g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Broccoli, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Broccoli, cooked, boiled, drained, without salt are:
- Vitamin K: 141 µg (118% of your daily value)
- Vitamin C: 64.9 mg (72% of your daily value)
- Vitamin B6: 0.2 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169967).