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Boiled Broccoli Calories
Rich in vitamins and minerals, low calorie, high fiber vegetable.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Broccoli (155 g) has 54 calories. That works out to 35 calories per 100 g. It contains 10.2 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: 1 cup (medium) · 155 g
54
KCAL / 155G
Carbs
10.2g
· 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 67% · Protein 24% · Fat 9%
Boiled Broccoli nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 10.2 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 Boiled Broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 54 kcal |
| 1 g | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 1 cup (chopped) | 80 g | 28 kcal |
| 1 piece (small) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 piece (large) | 180 g | 63 kcal |
| 1 serving (large) | 200 g | 70 kcal |
| 1 cup (large) | 200 g | 70 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Boiled Broccoli
What are the benefits of boiled broccoli?
Boiled broccoli provides fiber and a range of vitamins and minerals. Its fiber can support digestion and fullness, while a brief cooking time helps preserve its color and texture.
How long should you boil broccoli?
Boil broccoli florets for about 3–5 minutes for a tender texture. Larger pieces may need a little longer; check with a fork and drain as soon as they are easy to pierce.
Does boiling broccoli destroy its nutrients?
No, boiling does not destroy all of broccoli’s nutrients, but some water-soluble vitamins can leach into the cooking water. Use a small amount of water and cook briefly, or use the water in soup.
Can you freeze boiled broccoli?
Yes, you can freeze boiled broccoli, although it may be softer after thawing. Drain it well, let it cool, and freeze it in airtight portions; use thawed broccoli in soups, casseroles, or sauces.
How should you store and reheat boiled broccoli?
Store boiled broccoli in a covered container in the refrigerator and use it within 3–4 days. Reheat only the portion you plan to eat, until steaming hot, or add the cold leftovers to a salad.
Can you eat the stalk of boiled broccoli?
Yes, the stalk of boiled broccoli is edible. Peel its tough outer layer, slice the inner part into pieces similar in size to the florets, and cook it until tender so it is not left firm.
Why does boiled broccoli smell sulfurous?
Boiled broccoli can smell sulfurous because heat releases natural sulfur-containing compounds, especially when it is overcooked. Cook it briefly in a well-ventilated kitchen; discard it if the odor suggests spoilage rather than ordinary cooked broccoli.
Can boiled broccoli cause gas or bloating?
Yes, boiled broccoli can cause gas or bloating in some people. Its fiber and fermentable carbohydrates can contribute, so try a smaller serving and eat it slowly if you notice discomfort.
Is boiled broccoli good for weight loss?
Boiled broccoli can fit into a weight-loss meal because it provides fiber and can add volume to a meal. Pair it with a satisfying protein source rather than relying on broccoli alone.
Can people with diabetes eat boiled broccoli?
Yes, boiled broccoli can be part of a diabetes-friendly meal because it is a fiber-rich vegetable with relatively little carbohydrate. If you use medication that affects blood sugar or follow an individual meal plan, ask your clinician or dietitian how to fit it in.
Boiled Broccoli Vitamins & Minerals
Vitamins
Vitamin K
218.55µg · 182% DV
Vitamin C
63.55mg · 71% DV
Folate
93µg · 23% DV
Vitamin A
186µg · 21% DV
Minerals
Manganese
0.31mg · 13% DV
Phosphorus
87mg · 12% DV
Potassium ⭐
279mg · 8% DV
Magnesium
33mg · 8% 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 54 calories in 1 cup (medium) (155 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 broccoli florets and stems cooked in water until tender. Broccoli was developed as a cultivated vegetable in Italy and is now grown and eaten around the world. A brief boil keeps the florets greener and pleasantly firm, while longer cooking makes them softer and milder.
Serve it as a simple side with a drizzle of olive oil and lemon, fold it into grain bowls or pasta, or pair it with a dip. It brings fibre along with a range of vitamins and minerals, while remaining low in calories: 100 g has 35 calories. For a lighter serving, season it with lemon, garlic or herbs rather than adding a rich sauce.
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
— Not suitable
Low FODMAP
— Not suitable
Boiled Broccoli Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.