420 grams of broccoli (cooked, boiled, drained, unsalted) contains 147 Calories. The macronutrient breakdown is 68% carbs, 9% fat, and 23% protein. This is a good source of fiber (50% of your Daily Value), potassium (26% of your Daily Value), and vitamin a (36% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 stalk, large
- 1 stalk, large
- 2 stalk, large
- 0.5 stalk, medium
- 1 stalk, medium
- 2 stalk, medium
- 0.5 stalk, small
- 1 stalk, small
- 2 stalk, small
- 0.5 spear
- 1 spear
- 2 spear
- 0.5 cup, chopped
- 1 cup, chopped
- 2 cup, chopped
Nutrition Facts
For 420 grams of broccoli
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 147 | |
| Fats | 2g | 2% |
| Saturated fats | 0.3g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 172mg | 7% |
| Carbs | 30g | 11% |
| Net carbs | 16g | |
| Fiber | 14g | 50% |
| Sugar | 6g | |
| Protein | 10g | |
| Calcium | 168mg | 17% |
| Iron | 3mg | 35% |
| Potassium | 1231mg | 26% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 3902μg | |
| Caffeine | 0mg | |
| Choline | 168mg | 31% |
| Copper | 0.3mg | 28% |
| Fluoride | 17μg | |
| Folate (B9) | 454μg | 113% |
| Lycopene | 0μg | |
| Magnesium | 88mg | 21% |
| Manganese | 1mg | 35% |
| Niacin | 2mg | 15% |
| Pantothenic acid | 3mg | 52% |
| Phosphorus | 281mg | 40% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 40% |
| Selenium | 7μg | 12% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 6502IU | |
| Vitamin A | 323μg | 36% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 65% |
| Vitamin C | 273mg | 303% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 6mg | 41% |
| Vitamin K | 593μg | 494% |
| Zinc | 2mg | 17% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0.3g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.3g | 2% |
| Monounsaturated fats | 0.2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.5g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.5g | |
| Proline | 0.5g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
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