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Portions and preparation · USDA nutrition

Broccoli fresh cooked calories per cup: 64–107 across all 3 named USDA examples

Across all 3 named USDA examples, a cup contains 64–107 calories. Their listed weights span 155–160 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 80 g

48calories

Broccoli, fresh, cooked with butter or margarine

Protein
2.1 g
Carbs
5.1 g
Fat
2.1 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709651 Full nutrition profile →

Compare all 3 food records, nutrition tables and USDA sources

The 3 exact records in this guide report 32–54 calories in the records' own listed source servings and 41–67 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Broccoli fresh cooked, begin by separating “Broccoli, fresh, cooked with butter or margarine” from “Broccoli, fresh, cooked, no added fat.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 3 linked records.

Equal-weight view

How broccoli fresh cooked records compare at 100 grams

All 3 cited records are shown at the same 100-gram weight. The source servings may differ.

  1. Broccoli, fresh, cooked, no added fat 41 kcal
    41 kcal
  2. Broccoli, fresh, cooked with butter or margarine 60 kcal
    60 kcal
  3. Broccoli, fresh, cooked with oil 67 kcal
    67 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 3 named USDA records in view: 3 direct matches. All sit within “Broccoli.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first two description segments” placed these 3 records together under the exact grouping key “broccoli fresh.” That rule determines membership before any nutrition result is read.

For Broccoli fresh cooked, this page can compare 3 named records from FDC 2709651 through FDC 2709645. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

78–80 g before composition

The largest source amount is 1.0× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

26 kcal separates the fixed-weight endpoints

The lower endpoint is “cooked; no added fat”; the higher is “cooked with oil.” This isolates density, not ingredient causation.

Discriminator

18 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “cooked with oil” (153 mg) and “cooked with butter or margarine” (171 mg).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every broccoli fresh cooked.

Important: “Lower” begins with Broccoli, fresh, cooked, no added fat; “higher” ends with Broccoli, fresh, cooked with oil, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every broccoli fresh cooked meal.

Full comparison

Compare every selected FNDDS record

For Broccoli fresh cooked, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Broccoli fresh cooked nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Broccoli, fresh, cooked with butter or margarine Direct name match 80 gUSDA reference amount 48 kcal 60 2.1 g 1.9 g 137 mg FDC 2709651 ↗
Broccoli, fresh, cooked with oil Direct name match 80 gUSDA reference amount 54 kcal 67 2.1 g 1.9 g 122 mg FDC 2709650 ↗
Broccoli, fresh, cooked, no added fat Direct name match 78 gUSDA reference amount 32 kcal 41 2.1 g 2 g 123 mg FDC 2709645 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 78 to 80 grams—a 2-gram gap before composition enters the comparison. Their own source servings run from 32 calories for “cooked; no added fat” to 54 for “cooked with oil.” At a fixed 100 grams, “cooked; no added fat” is 41 calories and “cooked with oil” is 67—a fixed-weight separation of 26 calories. For Broccoli fresh cooked, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “fresh, cooked with butter or margarine”, “fresh, cooked with oil”, and “fresh, cooked, no added fat”. Across the source formulations, the shared backbone includes broccoli, raw and salt, table; differentiating rows include table fat, nfs and vegetable oil, nfs. On this Broccoli fresh cooked page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Broccoli fresh cooked” cannot resolve the differences between Broccoli, fresh, cooked with butter or margarine and Broccoli, fresh, cooked, no added fat. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 78–80 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “fresh, cooked with butter or margarine”, “fresh, cooked with oil”, and “fresh, cooked, no added fat”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include broccoli, raw and salt, table; rows that vary across the set include table fat, nfs and vegetable oil, nfs. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Broccoli, fresh, cooked with butter or margarine” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Broccoli fresh cooked unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that broccoli fresh cooked is the right meal family. Then resolve the phrases that actually separate this set—“fresh, cooked with butter or margarine”, “fresh, cooked with oil”, and “fresh, cooked, no added fat”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Broccoli fresh cooked source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 3 exact records behind Broccoli fresh cooked source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Broccoli, fresh, cooked with oil is higher in total fat per 100 g

Broccoli, fresh, cooked with oil reports 3.4 g versus 0.4 g for Broccoli, fresh, cooked, no added fat: a 3 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Broccoli, fresh, cooked, no added fat is denser; Broccoli, fresh, cooked with butter or margarine is higher in its source amount

Broccoli, fresh, cooked, no added fat reports 2.7 g per 100 g and 2.1 g in USDA source amount (78 g). Broccoli, fresh, cooked with butter or margarine reports a lower 2.6 g per 100 g but a higher 2.1 g in USDA source amount (80 g).

Record identity is part of the estimate

Distinguish “Broccoli, fresh, cooked with butter or margarine” from “Broccoli, fresh, cooked, no added fat”

These are separate USDA records with separate formulations or survey descriptions. Match preparation, additions, and the named household amount before borrowing either record’s nutrients.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Broccoli fresh cooked source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Test a nearby record choice Broccoli, fresh, cooked, no added fat vs Broccoli, raw

Broccoli, fresh, cooked, no added fat is held as one side of the comparison. The explicit record-description contrast is Preparation wording: No matching controlled term in the source name versus raw; it is a selection cue, not evidence of cause.

Follow this evidence path A formulation detail that separates records Table fat, NFS

USDA input 81100000 appears in 1 of 3 context records; its summed listed input weight spans 3–3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Vegetable oil, NFS

USDA input 82101000 appears in 1 of 3 context records; its summed listed input weight spans 3–3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path 3 context records in this source topic Broccoli

Broccoli, fresh, cooked with butter or margarine and Broccoli, fresh, cooked with oil belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path Inspect an exact record Broccoli, fresh, cooked with butter or margarine

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2709651 citation for this exact record—not a name-level average.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 41 kcal in Broccoli, fresh, cooked, no added fat to 67 kcal in Broccoli, fresh, cooked with oil, all per 100 g.

Follow this evidence path Check another exact record Broccoli, fresh, cooked with oil

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2709650 citation for this exact record—not a name-level average.

Follow this evidence path