USDA reference food

Broccoflower, cooked

1 cup of broccoflower, cooked (90 g) has 50 calories, 3g of protein, 2.5g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709880). It is one of 2 USDA descriptions of broccoflower.

FoodData Central 2709880, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (90g)

AmountPortion

Amount per serving

Calories50

% Daily Value*

Total Fat 2.5g3%

Saturated Fat 0.5g3%

Trans Fat not declared

Cholesterol 0mg1%

Sodium 135mg6%

Total Carbohydrate 6g2%

Dietary Fiber 3g10%

Total Sugars 3g

Includes Added Sugars not declared

Protein 3g5%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 0.7mg4%

Potassium 270mg6%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 3g; more than 30% of 8,218 USDA reference foods
Calories per 100 g: 55; more than 16% of reference foods
Fiber per 100 g: 3.2g; more than 81% of reference foods

What a portion gives you

Fiber 3g10%

Protein 3g5%

Potassium 270mg6%

Calcium 30mg2%

Iron 0.7mg4%

Sodium 135mg6%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709880); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin C68 mg in 1 cup (90 g), 76% of the Daily Value
Vitamin K20 µg in 1 cup (90 g), 17% of the Daily Value
Vitamin B60.2 mg in 1 cup (90 g), 12% of the Daily Value
Folate44 µg DFE in 1 cup (90 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709880), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 39% carbohydrate, 42% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	55.0	16%
Protein	2.98 g	30%
Total fat	2.96 g	40%
Carbohydrate	6.15 g	47%
Fiber	3.20 g	81%
Total sugars	3.06 g	61%
Sodium	149 mg	63%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.68 g	2.98 g	5%
Total lipid (fat)	2.66 g	2.96 g	3%
Carbohydrate, by difference	5.54 g	6.15 g	2%
Energy	49.5 kcal	55.0 kcal
Alcohol, ethyl	0 g	0 g
Water	78.0 g	86.7 g
Total Sugars	2.75 g	3.06 g
Fiber, total dietary	2.88 g	3.20 g	10%
Cholesterol	1.80 mg	2.00 mg	1%
Fatty acids, total saturated	0.67 g	0.74 g	3%
Fatty acids, total monounsaturated	0.87 g	0.97 g
Fatty acids, total polyunsaturated	0.81 g	0.90 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	30.6 mg	34.0 mg	2%
Iron, Fe	0.67 mg	0.74 mg	4%
Magnesium, Mg	18.0 mg	20.0 mg	4%
Phosphorus, P	56.7 mg	63.0 mg	5%
Potassium, K	273 mg	303 mg	6%
Sodium, Na	134 mg	149 mg	6%
Zinc, Zn	0.58 mg	0.65 mg	5%
Copper, Cu	0.037 mg	0.041 mg	4%
Selenium, Se	0.54 µg	0.60 µg	1%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	9.90 µg	11.0 µg
Vitamin A, RAE	17.1 µg	19.0 µg	2%
Carotene, beta	84.6 µg	94.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.40 mg	0.44 mg	3%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	36.0 µg	40.0 µg
Vitamin C, total ascorbic acid	68.0 mg	75.5 mg	76%
Thiamin	0.066 mg	0.073 mg	5%
Riboflavin	0.088 mg	0.098 mg	7%
Niacin	0.63 mg	0.70 mg	4%
Vitamin B-6	0.20 mg	0.22 mg	12%
Folate, total	44.1 µg	49.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	52.0 mg	57.8 mg	9%
Vitamin K (phylloquinone)	20.3 µg	22.6 µg	17%
Folic acid	0 µg	0 µg
Folate, food	44.1 µg	49.0 µg
Folate, DFE	44.1 µg	49.0 µg	11%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.017 g	0.019 g
SFA 6:0	0.012 g	0.013 g
SFA 8:0	0.0072 g	0.0080 g
SFA 10:0	0.016 g	0.018 g
SFA 12:0	0.019 g	0.021 g
SFA 14:0	0.059 g	0.066 g
SFA 16:0	0.38 g	0.42 g
SFA 18:0	0.13 g	0.15 g
MUFA 18:1	0.84 g	0.93 g
PUFA 18:2	0.63 g	0.70 g
PUFA 18:3	0.17 g	0.19 g
PUFA 20:4	0.00090 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.017 g	0.019 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.012 g	0.013 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.00090 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709880: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat broccoflower

USDA lists 2 preparations of broccoflower. The broccoflower page puts them side by side, per 100 g and per portion.

Compare every broccoflower preparation

Next questions

Foods high in fibermore fiber per 100 g than 81% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov