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[N]extrient

Broccoli Drained Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Broccoli, cooked, boiled, drained, without salt

Vegetables and Vegetable Products

A 100g serving covers 118% of the daily recommended Vitamin K, making Broccoli Drained Without Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.4g), fat (0.4g), and carbohydrates (7.2g) per 100g. With 35 calories per 100g, Broccoli Drained Without Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is modest at 41mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 3.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Broccoli Drained Without Salt (Cooked, Boiled) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.

Calories35KCAL
Protein2.4G
Fat0.41G
Carbs7.2G
Fiber3.3G

Calorie Distribution

42kcal
  • Protein23%2.4 g
  • Fat9%0.41 g
  • Carbs68%7.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.3G
Energy35.0KCAL
Protein2.4G
Total lipid (fat)0.41G
Carbohydrate, by difference7.2G
Fiber, total dietary3.3G
Total Sugars1.4G
Cholesterol0MG
Vitamin C, total ascorbic acid64.9MG
Thiamin0.06MG
Riboflavin0.12MG
Niacin0.55MG
Vitamin B-60.20MG
Folate, total108UG
Vitamin B-120UG
Vitamin A, RAE77.0UG
Vitamin E (alpha-tocopherol)1.4MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)141UG
Calcium, Ca40.0MG
Iron, Fe0.67MG
Magnesium, Mg21.0MG
Phosphorus, P67.0MG
Potassium, K293MG
Sodium, Na41.0MG
Zinc, Zn0.45MG
Copper, Cu0.06MG
Manganese, Mn0.19MG
Selenium, Se1.6UG
Energy146kJ
Ash0.77G
Sucrose0.08G
Glucose0.49G
Fructose0.74G
Lactose0G
Maltose0G
Galactose0G
Starch0G
Fluoride, F4.0UG
Pantothenic acid0.62MG
Folic acid0UG
Folate, food108UG
Folate, DFE108UG
Choline, total40.1MG
Betaine0.10MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta929UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU1548IU
Lycopene0UG
Lutein + zeaxanthin1080UG
Vitamin E, added0MG
Tocopherol, beta0.01MG
Tocopherol, gamma0.25MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.08G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.002G
SFA 14:00G
SFA 15:00G
SFA 16:00.06G
SFA 17:00G
SFA 18:00.01G
SFA 20:00.004G
SFA 22:00.005G
Fatty acids, total monounsaturated0.04G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.009G
MUFA 17:10.002G
MUFA 18:10.03G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.17G
PUFA 18:20.05G
PUFA 18:30.12G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.03G
Threonine0.10G
Isoleucine0.09G
Leucine0.15G
Lysine0.15G
Methionine0.04G
Cystine0.03G
Phenylalanine0.12G
Tyrosine0.06G
Valine0.14G
Arginine0.20G
Histidine0.06G
Alanine0.11G
Aspartic acid0.33G
Glutamic acid0.55G
Glycine0.10G
Proline0.11G
Serine0.13G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
spear (about 5" long) (37g)130.9g0.2g2.7g
cup, chopped (78g)271.9g0.3g5.6g
stalk, small (5" long) (140g)493.3g0.6g10.1g
stalk, medium (7-1/2" - 8" long) (180g)634.3g0.7g12.9g

Scaled from Broccoli Drained Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Broccoli Drained with Salt (Cooked, Boiled)

35 kcal2.38g protein

Brussels Sprouts (Raw)

43 kcal3.38g protein

Brussels Sprouts Unprepared (Frozen)

41 kcal3.78g protein

Brussels Sprouts Drained Without Salt (Cooked, Boiled)

36 kcal2.55g protein

Brussels Sprouts Drained with Salt (Cooked, Boiled)

36 kcal2.55g protein

Brussels Sprouts Drained Without Salt (Frozen, Cooked, Boiled)

42 kcal3.64g protein

Nutrient Highlights

  • Broccoli Drained Without Salt (Cooked, Boiled) is a excellent source of Vitamin C (72% DV) — see top foods ranked by Vitamin C
  • Broccoli Drained Without Salt (Cooked, Boiled) is a good source of Fiber (12% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Broccoli Drained Without Salt (Cooked, Boiled) is naturally low in sodium at 41mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Broccoli Drained Without Salt (Cooked, Boiled) is a meaningful source of folate at 108mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • The antioxidant content of Broccoli Drained Without Salt (Cooked, Boiled) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 2% (#165 of 8,262)
  • Fiber: top 16% (#1,322 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories35
% Daily Value*
Total Fat 0.41G1%
Cholesterol 0MG0%
Sodium 41.0MG2%
Total Carbohydrate 7.2G3%
Dietary Fiber 3.3G12%
Total Sugars 1.4G
Protein 2.4G5%
Vitamin D 0UG0%
Calcium 40.0MG3%
Iron 0.67MG4%
Potassium 293MG6%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169967.

View on USDA FoodData Central →