1 cup (medium) of Boiled Broccoli (155 g) has 54 calories. That works out to 35 calories per 100 g. It contains 11.2 g of carbs, 3.7 g of protein, 0.6 g of fat and 5.1 g of fiber. Its 218.6 µg of Vitamin K covers 182% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Boiled Broccoli Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.4g

· 5% DV

Fat

0.4g

· 1% DV

Fiber

3.3g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 69% · Protein 23% · Fat 8%

Boiled Broccoli Vitamins & Minerals

Vitamins

Vitamin K

141µg · 118% DV

Vitamin C

64.9mg · 72% DV

Folate

63µg · 16% DV

0.57mg · 11% DV

Minerals

Potassium ⭐

293mg · 9% DV

Phosphorus

50mg · 7% DV

Iron

1mg · 6% DV

Magnesium

21mg · 5% DV

How Nutritious Is Boiled Broccoli?

Nutrient density

Very high

90/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Boiled Broccoli Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Broccoli

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Broccoli Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Boiled Broccoli Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Broccoli Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Boiled Broccoli Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled Broccoli

🥦vs🍅

Boiled Broccoli vs Tomato17 kcal more per 100 g

→🥦vs🥗

Boiled Broccoli vs Mixed Green Salad17 kcal more per 100 g

→🥦vs🫑

Boiled Broccoli vs Red Pepper4 kcal more per 100 g

→🥦vs🥄

Boiled Broccoli vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Boiled Broccoli

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Boiled Broccoli

How many calories are in boiled broccoli, and is it good for a diet?

Boiled broccoli has 35 calories per 100g. Its low calorie content and 3.3g of fiber make it suitable for many eating patterns.

Does boiled broccoli have a high glycemic index?

No, boiled broccoli has a glycemic index of 15, which is considered low. It also contains 7.2g carbs per 100g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026