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Boiled Broccoli Calories
Rich in vitamins and fiber, low-calorie 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 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: 1 cup (medium) · 155 g
54
KCAL / 155G
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%
Boiled Broccoli nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.06 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 Boiled Broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 54 kcal |
| 1 tablespoon (chopped) | 15 g | 5 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 piece (large) | 120 g | 42 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
How long should you boil broccoli?
Boil broccoli florets for about 4–6 minutes for a tender texture that still holds its shape. Start checking with a fork near the end of cooking; smaller florets soften faster, while thicker pieces need more time.
How can you make boiled broccoli taste better?
Season boiled broccoli while it is still warm so the flavors cling to it. A little olive oil, lemon juice, black pepper, or grated Parmesan works well; draining it thoroughly first keeps the seasoning from becoming watery.
Does boiling broccoli destroy its nutrients?
Boiling can reduce some water-soluble vitamins because they leach into the cooking water, especially when broccoli is cooked for a long time. Short cooking helps limit the loss, and you can use the cooking water in soup or sauce.
Can you eat boiled broccoli stems?
Yes, boiled broccoli stems are edible. Peel away any tough outer layer, slice the stem thinly, and cook it before the florets because it takes longer to soften. The inner stem is mild and pleasantly firm when not overcooked.
Why does boiled broccoli smell so strong?
Boiled broccoli releases sulfur-containing compounds that cause its characteristic strong smell. The odor becomes more noticeable with prolonged cooking, so cook the florets briefly and drain them promptly rather than leaving them in hot water.
Can you freeze boiled broccoli?
Yes, you can freeze boiled broccoli, although thawed florets may be softer than fresh ones. Cool and drain them well, then pack them in an airtight freezer-safe container. They work best after thawing in soups, casseroles, or other cooked dishes.
How long does boiled broccoli last in the fridge?
Boiled broccoli usually keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it soon after it cools, and discard it if it develops an off smell, a slimy surface, or an unusual appearance.
Can you eat boiled broccoli cold?
Yes, boiled broccoli can be eaten cold once it has been cooled and refrigerated safely. Toss it into a salad with lemon dressing, beans, or grains, or serve it with a dip. Drain it well so it does not water down the dish.
Can you use the water from boiling broccoli?
Yes, broccoli cooking water can be added to soup, stock, or a sauce because some nutrients pass into it during boiling. Use it promptly and only if its flavor is pleasant; the water can taste strong after prolonged cooking.
Does boiled broccoli cause gas?
Yes, boiled broccoli can cause gas or bloating in some people because it contains fiber and fermentable carbohydrates. A smaller serving and thorough cooking may be easier to tolerate; increase the portion gradually if you are not used to eating it.
Boiled Broccoli Vitamins & Minerals
Vitamins
Vitamin K
218.55µg · 182% DV
Vitamin C
100.6mg · 112% DV
Folate
99.2µg · 25% DV
B5
0.85mg · 17% DV
Minerals
Phosphorus
104mg · 15% DV
Manganese
0.33mg · 14% DV
Potassium ⭐
454mg · 13% 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. The vegetable is associated with the Mediterranean, especially Italy, and is now a familiar everyday ingredient around the world. A brief boil keeps the florets green with a little bite; cook them longer and they become softer and may start to fall apart.
It works well as a simple side with fish, meat or grains, or folded into salads, pasta and warm bowls. A squeeze of lemon, olive oil or a light dressing brings out its mild, earthy flavour. Boiled Broccoli is low in calories and provides fibre: a 100 g portion has 35 calories and 3.3 g of fibre. For a more filling serving, pair it with beans, eggs or another protein-rich food.
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
0.05g
POLYUNSATURATED
0.08g
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.