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Broccoli (boiled, baked) Calories
Broccoli (boiled, baked)
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli (boiled, baked) (150 g) has 54 calories. That works out to 36 calories per 100 g. It contains 9.9 g of carbs, 3.8 g of protein, 0.8 g of fat and 4.5 g of fiber. Its 153 µg of Vitamin K covers 127% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli (boiled, baked) Nutrition Facts
Selected: 1 cup (medium) · 150 g
54
KCAL / 150G
Carbs
9.9g
· 4% DV
Protein
3.8g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 25% · Fat 11%
Broccoli (boiled, baked) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 4.5 g | 16% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Broccoli (boiled, baked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 54 kcal |
| 1 piece (extra small) | 40 g | 14 kcal |
| 1 piece (small) | 80 g | 29 kcal |
| 1 cup (chopped) | 90 g | 32 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (medium) | 100 g | 36 kcal |
| 1 piece (large) | 120 g | 43 kcal |
| 1 cup (large) | 200 g | 72 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Broccoli (boiled, baked)
How do you roast broccoli so it gets browned rather than soggy?
Dry the broccoli thoroughly, coat it lightly with oil, and spread the florets in a single layer on a hot baking tray. Crowding traps steam, so use two trays if needed. Roast until the edges brown and the stems are tender.
How long should you boil broccoli?
Boil small broccoli florets for about 3–5 minutes, then check that a fork goes through the stems without the florets falling apart. Drain promptly to stop them cooking further. Larger pieces may need a little longer.
Is steaming broccoli better than boiling it?
Steaming broccoli generally preserves more water-soluble nutrients than boiling because the florets do not sit in cooking water. Boiling is still fine; keep it brief and use the cooking water in soup or sauce if you want to retain what leaches out.
Why does broccoli smell strong when it cooks?
Broccoli releases sulfur-containing compounds as it cooks, which create its distinctive smell. Cooking it briefly and keeping the kitchen ventilated can help. Overcooking tends to make the smell stronger and the florets mushy.
Can you eat broccoli raw?
Yes, broccoli can be eaten raw. Rinse it well under running water, cut it into bite-size florets, and serve it in salads or with a dip. Raw broccoli is firmer and may be harder to digest for some people than cooked broccoli.
Can you eat broccoli stems?
Yes, broccoli stems are edible. Trim off the tough base and peel any thick, fibrous outer layer, then slice the stem thinly. Add it to the pan before the florets, since it usually takes longer to become tender.
How should you store fresh broccoli?
Keep fresh broccoli unwashed in the refrigerator, loosely wrapped or in a bag that allows some airflow. Moisture encourages spoilage, so wash it just before use. Use it while the florets are firm and green, before they yellow or soften.
Can you freeze cooked broccoli?
Yes, you can freeze cooked broccoli, although it will be softer after thawing and works best in soups, casseroles, or sauces. Cool it promptly, drain it well, pack it in a freezer-safe container, and thaw only what you plan to use.
Does broccoli cause bloating or gas?
It can. Broccoli contains fiber and fermentable carbohydrates that gut bacteria break down, which may cause gas or bloating. Cooking softens it but does not remove all of these compounds; a smaller serving may be easier to tolerate.
Does roasting broccoli destroy its nutrients?
No, roasting does not destroy all of broccoli’s nutrients. Heat can reduce some heat-sensitive vitamins, while other nutrients remain; roasting also uses little or no cooking water, so fewer water-soluble nutrients leach away than with boiling.
Broccoli (boiled, baked) Vitamins & Minerals
Vitamins
Vitamin K
153µg · 127% DV
Vitamin C
97.5mg · 108% DV
Folate
91.5µg · 23% DV
B5
0.87mg · 17% DV
Minerals
Phosphorus
99mg · 14% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
440mg · 13% DV
Magnesium
32mg · 8% DV
Sodium
50mg · 2% DV
Broccoli (boiled, baked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli (boiled, baked)
To burn the 54 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Broccoli (boiled, baked)?
Broccoli is a green member of the cabbage family, commonly associated with Italian cooking, and this entry covers it boiled or baked. Its flavour is gently earthy and its texture ranges from tender to pleasantly firm, depending on how it is cooked. It is served around the world as a side, added to soups and pasta, or roasted with oil and seasonings; in the UK and elsewhere it also appears alongside a traditional roast. A squeeze of lemon or a simple dressing works well.
Broccoli is a low-energy vegetable that contributes fibre: 100 g provides about 3 g. For a lighter serving, use a little oil and keep the florets from overcooking; pair them with grains, beans, fish or other mains.
How Nutritious Is Broccoli (boiled, baked)?
Nutrient density
Very high
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
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.
Is Broccoli (boiled, baked) 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 Broccoli (boiled, baked) Contain Allergens?
No known major allergens
Which Diets Is Broccoli (boiled, baked) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli (boiled, baked) Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.