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Broccoli (cooked) Calories
Nutrient-dense, high in fiber and vitamins, low-calorie vegetable
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Broccoli (cooked) (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 5.1 g of fiber. Its 220 µg of Vitamin K covers 183% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Broccoli (cooked) Nutrition Facts
Selected: 1 cup (medium) · 156 g
55
KCAL / 156G
Carbs
11.2g
· 4% DV
Protein
3.7g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
5.1g
· 18% 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%
Broccoli (cooked) nutrition facts table · 1 cup (medium) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.1 g | 18% |
| 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 Broccoli (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 156 g | 55 kcal |
| 1 piece (extra small) | 40 g | 14 kcal |
| 1 piece (small) | 80 g | 28 kcal |
| 1 cup (chopped) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 serving (large) | 150 g | 53 kcal |
| 1 cup (whole) | 156 g | 55 kcal |
| 1 piece (large) | 200 g | 70 kcal |
| 1 cup (large) | 200 g | 70 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Broccoli (cooked)
How long should you cook broccoli?
Broccoli florets usually need about 3–5 minutes in boiling water or 5–7 minutes in a steamer to become tender while staying slightly crisp. Check early, since smaller florets cook faster and overcooking makes them soft.
Is steaming broccoli better than boiling it?
Steaming broccoli is often a better choice if you want to limit nutrient loss, 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.
Can you freeze cooked broccoli?
Yes, you can freeze cooked broccoli, though it may be softer after thawing. Cool it promptly, portion it into airtight containers, and use it in soups, casseroles, or other dishes where a softer texture is not a problem.
How long does cooked broccoli last in the fridge?
Cooked broccoli keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops mold, an unusual sour smell, or a slimy texture.
Why does cooked broccoli smell sulfurous?
Cooked broccoli can smell sulfurous because heating releases sulfur-containing compounds. Longer cooking tends to make the smell stronger, so steam it briefly or boil it only until tender, and ventilate the kitchen while cooking.
Can you eat broccoli stems after cooking?
Yes, broccoli stems are edible after cooking. Peel away the tough outer layer, slice the tender core, and cook the pieces until soft; cutting them smaller helps them finish at about the same time as the florets.
Does cooked broccoli lose its nutrients?
Some nutrients, particularly vitamin C, can be lost during cooking, especially when broccoli is boiled for a long time. Steaming or briefly boiling it helps preserve more, and soup is a useful way to use the cooking liquid.
How do you stop cooked broccoli from getting mushy?
To keep cooked broccoli from getting mushy, cook it only until a fork can pierce the stem with slight resistance, then drain it promptly. For boiling, chilling the florets briefly in ice water also stops them cooking further.
Can you reheat cooked broccoli?
Yes, cooked broccoli can be reheated once until steaming hot throughout. Use a pan with a splash of water or a microwave, and avoid reheating the same leftovers repeatedly because that worsens texture and food safety.
Can you eat cooked broccoli cold?
Yes, cooked broccoli is safe to eat cold if it was cooled and refrigerated promptly. Add it to salads, grain bowls, or pasta; do not leave it at room temperature for an extended period.
Broccoli (cooked) Vitamins & Minerals
Vitamins
Vitamin K
219.96µg · 183% DV
Vitamin C
101.24mg · 112% DV
Folate
168.48µg · 42% DV
B5
0.89mg · 18% DV
Minerals
Iodine
23µg · 15% DV
Phosphorus
105mg · 15% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
281mg · 8% DV
Sodium
64mg · 3% DV
Broccoli (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broccoli (cooked)
To burn the 55 calories in 1 cup (medium) (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 Broccoli (cooked)?
Broccoli (cooked) means the green florets and tender stem pieces after boiling or steaming. Its mild, slightly earthy flavour and soft-but-firm texture make it an easy side dish; it also works in soups, pasta, grain bowls and stir-fries. In many homes, a squeeze of lemon, a little garlic or olive oil is enough, while roasting gives it a deeper, more savoury flavour. Cook it just until tender so the florets keep their shape rather than turning mushy.
It is a low-calorie vegetable with plenty of fibre and vitamins; a 100 g portion has 35 calories. For a light meal, pair it with grains or beans, or serve it alongside fish, eggs or another main.
How Nutritious Is Broccoli (cooked)?
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 (cooked) 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 (cooked) Contain Allergens?
No known major allergens
Which Diets Is Broccoli (cooked) 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 (cooked) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
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.