Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Floret, 15 g | 5 | 0.4 | 0.1 | 0.6 |
| 100 g | 34 | 2.8 | 0.4 | 4.0 |
| Side serving, 150 g | 51 | 4.2 | 0.6 | 6.0 |
| Whole head, 400 g | 136 | 11.2 | 1.6 | 16.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh | 51 kcal |
| Boiled or steamed | 52 kcal |
| Frozen, boiled | 42 kcal |
| Roasted with a tablespoon of oil | 186 kcal |
| Cream soup with 10% cream, 250 g bowl | 140 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 134 mg | 134% |
| Vitamin K | 153 mcg | 127% |
| Folate (B9) | 94.5 mcg | 24% |
| Potassium | 474 mg | 14% |
How many calories are in broccoli
Fresh broccoli has 34 kcal per 100 g: 2.8 g of protein, 0.4 g of fat, 4 g of digestible carbs and 2.6 g of fiber. That is a lot of protein for a vegetable: almost a third of its calories come from it. A 150 g side gives 51 kcal, one floret weighs 10-20 g and is worth 5 kcal. A whole 400 g head is only 136 kcal.
Boiled, steamed and frozen
Boiled or steamed broccoli barely changes weight, so its calories stay at about 35 kcal per 100 g. Frozen broccoli is slightly lighter after boiling, about 28 kcal, since it absorbs more water. Frozen broccoli is nearly as rich in vitamins as fresh if you do not overcook it: 3-5 minutes of steaming keeps more vitamin C than 10 minutes in boiling water.
Broccoli with oil, cheese and in soup
The add-ons decide the calories of broccoli dishes. Roasted broccoli with a tablespoon of oil is 186 kcal per serving instead of 51. 30 g of cheese on top adds another 109. Broccoli cream soup with 10% cream comes to about 55-60 kcal per 100 g, a 250 g bowl about 140 kcal. With 20% cream and cheese it is already 200-250.
What broccoli is good for
A 150 g serving of broccoli covers more than a day of vitamin C and vitamin K, a quarter of the daily folate and almost 4 g of fiber. It is one of the most nutritious vegetables per calorie, which is why its FoodMate Score is the maximum. For weight loss broccoli works well as a side instead of part of the grains or potatoes: the same plate size with far fewer calories.
How to count your serving
Weigh the broccoli and multiply by 0.34, counting oil, cheese and sauce separately. If the broccoli is on a plate with meat or in a casserole, take a photo in MyFoodMate AI: the app estimates each food.