Energy
middle half41 kcalthis record per 100 g
- Corpus median
- 47 kcal
- Middle 50%
- 36–55 kcal
Based on 12 records reporting energy.
Vegetablesmoderate variability
Broccoli, fresh, cooked, no added fat calories: 32 per 78 g
This exact USDA record reports 32 calories for 78 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 78 g
- Calories
- 32 kcal
- Protein
- 2.1 g
- Carbohydrate
- 5.1 g
- Total fat
- 0.3 g
- Fiber
- 2 g
- Sodium
- 123 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 78 g
32calories
Broccoli, fresh, cooked, no added fat
- Protein
- 2.1 g
- Carbs
- 5.1 g
- Fat
- 0.3 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 32 calories for USDA reference amount at 78 grams. On a fixed-weight basis, the same record contains 41 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 2.1 g protein, 2 g fiber, and 123 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is broccoli, raw, representing 99.7% of the record’s listed input weight. The record contains 2 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 4–64 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709645: “Broccoli, fresh, cooked, no added fat.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709645, each row multiplies the published per-100-gram values by its stated weight. “1 piece” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 pieceUSDA-listed household measure | 10 g | 4 kcal | 0.3 g | 0.3 g | 16 mg |
| 1 spearUSDA-listed household measure | 40 g | 16 kcal | 1.1 g | 1 g | 63 mg |
| 1 cupUSDA-listed household measure | 155 g | 64 kcal | 4.1 g | 3.9 g | 245 mg |
02 · Fixed-weight context
Where 100 grams sits inside Broccoli
The comparison set contains 12 exact records in the Broccoli USDA category. Here, “middle half” describes FDC 2709645’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half2.7 gthis record per 100 g
- Corpus median
- 2.6 g
- Middle 50%
- 2.6–3 g
Based on 12 records reporting protein.
Dietary fiber
middle half2.5 gthis record per 100 g
- Corpus median
- 2.6 g
- Middle 50%
- 2.4–2.8 g
Based on 12 records reporting dietary fiber.
Sodium
middle half158 mgthis record per 100 g
- Corpus median
- 137 mg
- Middle 50%
- 101–158 mg
Based on 12 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709645’s 78 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C63 mg
≈ 70% DV. This crosses the FDA’s 20% ‘high’ guide.
Dietary fiber2 g
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium123 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Broccoli, fresh, cooked, no added fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709646 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 piece to 1 cup
USDA assigns those measures 10 g and 155 g. At this record’s fixed composition, scaled energy moves from 4 kcal to 64 kcal.
- 02
Record choice: compare with FDC 2709646
At an equal 100 g, this record has 13 kcal more calories than “Broccoli, frozen, cooked, no added fat.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Broccoli, raw
The source formulation has 2 input rows; Broccoli, raw supplies 99.7% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “fresh; cooked; no added fat” fits. Inspect FDC 2709646 when “frozen; cooked; no added fat” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Broccoli, fresh, cooked, no added fat
- Exact source wording
- “Broccoli, fresh, cooked, no added fat”
- Source identity
- USDA FDC 2709645 · FNDDS 72201211
- Named qualifiers
- fresh · cooked · no added fat
- Source inputs unique in this pair
- Broccoli, raw
Inspect this alternative when its fields fit better
Broccoli, frozen, cooked, no added fat
- Exact source wording
- “Broccoli, frozen, cooked, no added fat”
- Source identity
- USDA FDC 2709646 · FNDDS 72201212
- Named qualifiers
- frozen · cooked · no added fat
- Source inputs unique in this pair
- Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “fresh”, “cooked”, and “no added fat”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordBroccoli, fresh, cooked, no added fat | 78 g32 kcal | 41 kcal | 2.7 g | 0.4 g | 2.5 g | 158 mg |
| Broccoli, frozen, cooked, no added fat | 93 g26 kcal | 28 kcal | 3.1 g | 0.1 g | 3 g | 127 mg |
| Broccoli, fresh, cooked with oil | 80 g54 kcal | 67 kcal | 2.6 g | 3.4 g | 2.4 g | 153 mg |
| Broccoli, fresh, cooked with butter or margarine | 80 g48 kcal | 60 kcal | 2.6 g | 2.6 g | 2.4 g | 171 mg |
| Broccoli, raw | 45 g18 kcal | 39 kcal | 2.6 g | 0.3 g | 2.4 g | 36 mg |
| Broccoli raab, cooked | 85 g39 kcal | 46 kcal | 3.2 g | 3.2 g | 2.7 g | 159 mg |
| Broccoli, Chinese, cooked | 44 g22 kcal | 50 kcal | 1.2 g | 3.4 g | 2.6 g | 133 mg |
How to compare FDC 2709645: its source amount is 78 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709645, the 4 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
64 kcal
155 g
1 piece
4 kcal
10 g
1 floweret
4 kcal
10 g
1 spear
16 kcal
40 g
At a glance
Nutrient signals in the source amount
For FDC 2709645, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
62.9 mg≈ 70% Daily ValueDietary fiber
2 g≈ 7% Daily ValueSodium
123.2 mg≈ 5% Daily ValueThe percentages above apply to FDC 2709645’s 78 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 78 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 32 kcal 41 kcal | Not established Not established |
| Protein | 2.1 g 2.7 g | Not shown Not shown |
| Carbohydrate | 5.1 g 6.5 g | 2% 2% |
| Total fat | 0.3 g 0.4 g | 0% 0% |
| Dietary fiber | 2 g 2.5 g | 7% 9% |
| Sugars | 1.1 g 1.5 g | Not established Not established |
| Sodium | 123.2 mg 158 mg | 5% 7% |
| Saturated fat | 0 g 0 g | 0% 0% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0 g 0 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 245.7 mg 315 mg | 5% 7% |
| Calcium | 37.4 mg 48 mg | 3% 4% |
| Iron | 0.6 mg 0.7 mg | 3% 4% |
| Magnesium | 17.2 mg 22 mg | 4% 5% |
| Vitamin C | 62.9 mg 80.6 mg | 70% 90% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 6.2 µg 8 µg | 1% 1% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 69.7 g 89.3 g | Not established Not established |
For FDC 2709645, approximate percentages divide the displayed 78 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709645 to 2 source inputs totaling 100.3 g in its standardized formulation. Publishing that exact provenance makes “Broccoli, fresh, cooked, no added fat” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Broccoli, raw, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Broccoli, rawUSDA ingredient 11090 · encyclopedia page available | 100 GM | 100 g | 99.7% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709645, the close-record rule searches the USDA “Broccoli” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Broccoli, fresh, cooked, no added fat
- USDA category
- Broccoli
- FDC ID
- 2709645
- FNDDS code
- 72201211
Closest inspectable record
Broccoli, frozen, cooked, no added fat
- USDA category
- Broccoli
- FDC ID
- 2709646
- FNDDS code
- 72201212
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 41 kcal | 28 kcal | +13 kcal |
| Protein | 2.7 g | 3.1 g | −0.4 g |
| Carbohydrate | 6.5 g | 5.3 g | +1.2 g |
| Total fat | 0.4 g | 0.1 g | +0.2 g |
| Dietary fiber | 2.5 g | 3 g | −0.5 g |
| Sodium | 158 mg | 127 mg | +31 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 13 more calories than “Broccoli, frozen, cooked, no added fat.”
Only this record lists Broccoli, raw. Only the comparison record lists Broccoli, frozen, chopped, cooked, boiled, drained, without salt. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
1 of the six displayed differences clears the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Salt, table.
Listed only in this record: Broccoli, raw.
Listed only in the comparison: Broccoli, frozen, chopped, cooked, boiled, drained, without salt.
Portion evidence
The listed portion sets differ
This record’s reference amount is 78 g; a familiar listed measure is 1 cup (155 g).
The comparison record’s reference amount is 93 g; a familiar listed measure is 1 cup (185 g).
Use the 100-gram row to compare FDC 2709645 with FDC 2709646 at equal mass; use their 78 g and 93 g source amounts only for portion matching.
Evidence boundary: FDC 2709645 versus FDC 2709646 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full broccoli source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709645 appears in 1 pair page that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Broccoli, fresh, cooked, no added fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2709645 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Broccoli, fresh, cooked, no added fat,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709645 comes from FoodData Central Survey Foods (FNDDS). Its 41 kcal per 100 g becomes 32 kcal at 78 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709645
FNDDS food code: 72201211
The scaling for FDC 2709645 can be exact while the match to “Broccoli, fresh, cooked, no added fat” is wrong. That is why this profile keeps its 78 g weight, 2-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.