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Boiled broccoli Calories
High in fiber, vitamin C and vitamin K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled broccoli (156 g) has 55 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 4.7 g of fiber. Its 220.1 µg of Vitamin K covers 183% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled broccoli Nutrition Facts
Selected: 1 cup (chopped) · 156 g
55
KCAL / 156G
Carbs
11.2g
· 4% DV
Protein
3.7g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
4.7g
· 17% 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 nutrition facts table · 1 cup (chopped) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3.7 g | 7% |
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 Chopped Boiled broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 156 g | 55 kcal |
| 1 ounce (whole) | 28 g | 10 kcal |
| ½ cup (chopped) | 78 g | 27 kcal |
| 1 serving (small) | 85 g | 30 kcal |
| 1 piece (small) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 piece (medium) | 150 g | 53 kcal |
| 1 serving (medium) | 156 g | 55 kcal |
| 1 piece (large) | 220 g | 77 kcal |
| 1 serving (large) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Boiled broccoli
How long should you boil broccoli for boiled broccoli?
Boil broccoli florets for a few minutes, checking them with a fork until they are tender but still slightly firm. Smaller florets cook faster than large pieces. Drain them as soon as they reach the texture you want to avoid a mushy result.
How do you keep boiled broccoli from getting mushy?
Keep boiled broccoli from getting mushy by cutting the florets into similar-sized pieces and checking them frequently as they cook. Drain them promptly when tender. If you are making broccoli for a salad, briefly rinsing it with cold water helps stop the cooking.
Does boiling broccoli destroy its nutrients?
No, boiling does not destroy all the nutrients in broccoli, but some vitamin C and other water-soluble nutrients can leach into the cooking water. Boil it briefly in a small amount of water, or use the drained liquid in soup or sauce.
Why does boiled broccoli smell sulfurous?
Boiled broccoli can smell sulfurous because heat releases its naturally occurring sulfur-containing compounds. Long cooking makes the smell stronger, so cook it only until tender and avoid leaving it in hot water after draining.
Can you boil frozen broccoli without thawing it first?
Yes, you can boil frozen broccoli straight from the freezer. Add it to boiling water and cook until heated through and tender, checking it early because it can soften quickly. Thawing first is unnecessary and may make the florets softer.
Can you freeze boiled broccoli?
Yes, you can freeze boiled broccoli, though it may be softer after thawing. Cool and drain it thoroughly, divide it into portions, and store it in an airtight freezer-safe container. Use thawed broccoli in soups, casseroles, or sauces for the best texture.
How long does boiled broccoli last in the fridge?
Boiled broccoli keeps for about three to four days in the refrigerator when placed in a covered container promptly after cooling. Refrigerate it rather than leaving it at room temperature, and reheat only the portion you plan to eat.
What can you season boiled broccoli with?
Boiled broccoli works well with lemon juice, olive oil, garlic, black pepper, or a little grated Parmesan. Add seasonings after draining so they cling to the florets instead of disappearing into the cooking water.
Can you use the water from boiling broccoli?
Yes, broccoli cooking water can be used as a base for soup, gravy, or a vegetable sauce. Some water-soluble nutrients pass into it during boiling. Wash the broccoli well before cooking, especially if you plan to use the liquid.
Is boiled broccoli good for weight loss?
Boiled broccoli can fit well into a weight-loss meal because its fiber adds bulk and can help you feel full. It does not cause weight loss on its own; how it is prepared and what you serve with it also matter.
Boiled broccoli Vitamins & Minerals
Vitamins
Vitamin K
220.12µg · 183% DV
Vitamin C
101.24mg · 112% DV
Folate
168.48µg · 42% DV
B6
0.31mg · 18% DV
Minerals
Phosphorus
105mg · 15% DV
Potassium ⭐
457mg · 13% DV
Manganese
0.3mg · 13% DV
Copper
0.1mg · 11% DV
Sodium
64mg · 3% DV
Boiled broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled broccoli
To burn the 55 calories in 1 cup (chopped) (156 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 Boiled broccoli?
Boiled broccoli is made by cooking the florets and stems in water until tender. It is best when just softened, with a little bite left; cooking it for too long can make it mushy and dull its flavour. Across many cuisines, it is served as a simple side with fish, meat, grains or potatoes, or added to salads, pasta and grain bowls. A squeeze of lemon, olive oil or a light dressing brings out its mild, green taste. It is low in calories and provides fibre, vitamin C and vitamin K. For better texture and flavour, cook it briefly and drain well; pairing it with a more substantial protein or grain makes an easy meal.
How Nutritious Is Boiled broccoli?
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 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
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
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.12g
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.