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Portions and preparation · USDA nutrition

Broccoli calories per cup: 9–123 across all 12 named USDA examples

Across all 12 named USDA examples, a cup contains 9–123 calories. Their listed weights span 36–190 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

40calories

Broccoli, cauliflower and carrots, cooked, fat added

Protein
1.4 g
Carbs
4.3 g
Fat
2.3 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 2710034 Full nutrition profile →

Compare all 12 food records, nutrition tables and USDA sources

The 12 exact records in this guide report 5–62 calories in the records' own listed source servings and 26–77 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, begin by separating “Broccoli, cauliflower and carrots, cooked, fat added” from “Broccoli, raw.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 12 linked records.

Equal-weight view

How broccoli records compare at 100 grams

Five rank landmarks are shown from all 12 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Broccoli, chinese, raw 26 kcal
    26 kcal
  2. 25th-ranked landmark: Broccoli, frozen, cooked, no added fat 28 kcal
    28 kcal
  3. Median-ranked landmark: Broccoli, frozen, cooked with butter or margarine 47 kcal
    47 kcal
  4. 75th-ranked landmark: Broccoli, frozen, cooked with oil 53 kcal
    53 kcal
  5. Maximum: Broccoli, cooked, from restaurant 77 kcal
    77 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 12 named USDA records in view: 12 direct matches. They span 2 source categories, including Other vegetables and combinations and 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 description segment” placed these 12 records together under the exact grouping key “broccoli.” That rule determines membership before any nutrition result is read.

For Broccoli, this page can compare 12 named records from FDC 2710034 through FDC 2709643. 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

18–95 g before composition

The largest source amount is 5.3× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

51 kcal separates the fixed-weight endpoints

The lower endpoint is “chinese, raw”; the higher is “from restaurant.” This isolates density, not ingredient causation.

Discriminator

234 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “chinese, raw” (7 mg) and “from restaurant” (241 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.

Important: “Lower” begins with Broccoli, chinese, raw; “higher” ends with Broccoli, cooked, from restaurant, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every broccoli meal.

Full comparison

Compare every selected FNDDS record

For Broccoli, 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 nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Broccoli, cauliflower and carrots, cooked, fat added Direct name match 80 gUSDA reference amount 40 kcal 50 1.4 g 2.3 g 121 mg FDC 2710034 ↗
Broccoli, cauliflower and carrots, cooked, no added fat Direct name match 78 gUSDA reference amount 22 kcal 28 1.4 g 2.3 g 114 mg FDC 2710033 ↗
Broccoli, Chinese, cooked Direct name match 44 gUSDA reference amount 22 kcal 50 0.5 g 1.1 g 59 mg FDC 2709658 ↗
Broccoli, chinese, raw Direct name match 18 gUSDA reference amount 5 kcal 26 0.2 g 0.5 g 1 mg FDC 2709657 ↗
Broccoli, cooked, from restaurant Direct name match 80 gUSDA reference amount 62 kcal 77 2 g 1.9 g 193 mg FDC 2709644 ↗
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 ↗
Broccoli, frozen, cooked with butter or margarine Direct name match 95 gUSDA reference amount 45 kcal 47 2.9 g 2.8 g 133 mg FDC 2709653 ↗
Broccoli, frozen, cooked with oil Direct name match 95 gUSDA reference amount 50 kcal 53 2.9 g 2.8 g 117 mg FDC 2709652 ↗
Broccoli, frozen, cooked, no added fat Direct name match 93 gUSDA reference amount 26 kcal 28 2.9 g 2.8 g 118 mg FDC 2709646 ↗
Broccoli, raw Direct name match 45 gUSDA reference amount 18 kcal 39 1.2 g 1.1 g 16 mg FDC 2709643 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 18 to 95 grams—a 77-gram gap before composition enters the comparison. Their own source servings run from 5 calories for “chinese, raw” to 62 for “from restaurant.” At a fixed 100 grams, “chinese, raw” is 26 calories and “from restaurant” is 77—a fixed-weight separation of 51 calories. For Broccoli, 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 “cauliflower and carrots, cooked, fat added”, “chinese, raw”, “fresh, cooked with oil”, “frozen, cooked with butter or margarine”, and “raw”. The source formulations contain 9 distinct ingredient codes; examples that appear in only part of the set include salt, table, broccoli, frozen, chopped, cooked, boiled, drained, without salt, broccoli, raw, and oil or table fat, nfs. On this Broccoli 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” cannot resolve the differences between Broccoli, cauliflower and carrots, cooked, fat added and Broccoli, raw. 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 18–95 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 “cauliflower and carrots, cooked, fat added”, “chinese, raw”, “fresh, cooked with oil”, “frozen, cooked with butter or margarine”, and “raw”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    9 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.

  4. 04

    The unresolved plate

    Even “Broccoli, cauliflower and carrots, cooked, fat added” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Broccoli 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 is the right meal family. Then resolve the phrases that actually separate this set—“cauliflower and carrots, cooked, fat added”, “cooked, from restaurant”, “fresh, cooked, no added fat”, and “raw”—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 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.

Explore this meal family

2 more-specific broccoli guides

Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.

Focused guide Broccoli fresh cooked Broccoli fresh cooked: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Broccoli frozen cooked Broccoli frozen cooked: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations.

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 12 exact records behind Broccoli 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, cooked, from restaurant is higher in total fat per 100 g

Broccoli, cooked, from restaurant reports 4.7 g versus 0.1 g for Broccoli, frozen, cooked, no added fat: a 4.5 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Broccoli, cauliflower and carrots, cooked, fat added is denser; Broccoli, frozen, cooked with butter or margarine is higher in its source amount

Broccoli, cauliflower and carrots, cooked, fat added reports 50 kcal per 100 g and 40 kcal in USDA source amount (80 g). Broccoli, frozen, cooked with butter or margarine reports a lower 47 kcal per 100 g but a higher 45 kcal in USDA source amount (95 g).

Choose the record before reading the number

Broccoli, cooked, from restaurant and Broccoli, frozen, cooked, no added fat are not interchangeable

The page keeps both records at the same 100 g denominator and makes Added-fat wording (No matching controlled term in the source name versus no added fat) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

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

Compare two records on this page Broccoli, cooked, from restaurant vs Broccoli, frozen, cooked, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: No matching controlled term in the source name versus no added fat; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Broccoli, fresh, cooked, no added fat vs Broccoli, raw

Both records appear in this page’s evidence set. 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 10 context records in this source topic Broccoli

Broccoli, Chinese, cooked and Broccoli, chinese, raw 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 A formulation detail that separates records Broccoli, frozen, chopped, cooked, boiled, drained, without salt

USDA input 11093 appears in 5 of 12 context records; its summed listed input weight spans 33–100 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 Broccoli, raw

USDA input 11090 appears in 5 of 12 context records; its summed listed input weight spans 100–100 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 Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 7 mg in Broccoli, chinese, raw to 241 mg in Broccoli, cooked, from restaurant, all per 100 g.

Follow this evidence path 2 context records in this source topic Other vegetables and combinations

Broccoli, cauliflower and carrots, cooked, fat added and Broccoli, cauliflower and carrots, cooked, no added fat 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