USDA reference food

Broccoli and cauliflower, cooked, fat added

1 cup of broccoli and cauliflower, cooked, fat added (160 g) has 70 calories, 4g of protein, 4.5g of fat and 4g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2710032). It is one of 2 USDA descriptions of broccoli and cauliflower.

FoodData Central 2710032, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories70

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 220mg9%

Total Carbohydrate 7g3%

Dietary Fiber 4g16%

Total Sugars 2g

Includes Added Sugars not declared

Protein 4g7%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 0.8mg4%

Potassium 220mg5%

* 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: 2.3g; more than 26% of 8,218 USDA reference foods
Calories per 100 g: 46; more than 13% of reference foods
Fiber per 100 g: 2.8g; more than 78% of reference foods

What a portion gives you

Fiber 4g16%

Protein 4g7%

Potassium 220mg5%

Calcium 40mg3%

Iron 0.8mg4%

Sodium 220mg9%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2710032); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K81 µg in 1 cup (160 g), 67% of the Daily Value
Vitamin C55 mg in 1 cup (160 g), 62% of the Daily Value
Folate75 µg DFE in 1 cup (160 g), 19% of the Daily Value
Vitamin B60.2 mg in 1 cup (160 g), 11% of the Daily Value
Vitamin E1.7 mg in 1 cup (160 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2710032), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 34% carbohydrate, 48% fat and 18% 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	46.0	13%
Protein	2.29 g	26%
Total fat	2.71 g	39%
Carbohydrate	4.41 g	42%
Fiber	2.80 g	78%
Total sugars	1.23 g	49%
Sodium	135 mg	62%

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 (160 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.66 g	2.29 g	7%
Total lipid (fat)	4.34 g	2.71 g	6%
Carbohydrate, by difference	7.06 g	4.41 g	3%
Energy	73.6 kcal	46.0 kcal
Alcohol, ethyl	0 g	0 g
Water	144 g	89.7 g
Total Sugars	1.97 g	1.23 g
Fiber, total dietary	4.48 g	2.80 g	16%
Cholesterol	3.20 mg	2.00 mg	1%
Fatty acids, total saturated	1.11 g	0.69 g	6%
Fatty acids, total monounsaturated	1.46 g	0.92 g
Fatty acids, total polyunsaturated	1.29 g	0.81 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	40.0 mg	25.0 mg	3%
Iron, Fe	0.80 mg	0.50 mg	4%
Magnesium, Mg	17.6 mg	11.0 mg	4%
Phosphorus, P	57.6 mg	36.0 mg	5%
Potassium, K	218 mg	136 mg	5%
Sodium, Na	216 mg	135 mg	9%
Zinc, Zn	0.32 mg	0.20 mg	3%
Copper, Cu	0.045 mg	0.028 mg	5%
Selenium, Se	0.96 µg	0.60 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	17.6 µg	11.0 µg
Vitamin A, RAE	57.6 µg	36.0 µg	6%
Carotene, beta	475 µg	297 µg
Carotene, alpha	14.4 µg	9.00 µg
Vitamin E (alpha-tocopherol)	1.68 mg	1.05 mg	11%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	1.60 µg	1.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	867 µg	542 µg
Vitamin C, total ascorbic acid	55.4 mg	34.6 mg	62%
Thiamin	0.072 mg	0.045 mg	6%
Riboflavin	0.10 mg	0.065 mg	8%
Niacin	0.60 mg	0.37 mg	4%
Vitamin B-6	0.20 mg	0.12 mg	11%
Folate, total	75.2 µg	47.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	38.9 mg	24.3 mg	7%
Vitamin K (phylloquinone)	80.8 µg	50.5 µg	67%
Folic acid	0 µg	0 µg
Folate, food	75.2 µg	47.0 µg
Folate, DFE	75.2 µg	47.0 µg	19%
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	0.029 g	0.018 g
SFA 6:0	0.021 g	0.013 g
SFA 8:0	0.011 g	0.0070 g
SFA 10:0	0.027 g	0.017 g
SFA 12:0	0.032 g	0.020 g
SFA 14:0	0.10 g	0.064 g
SFA 16:0	0.62 g	0.39 g
SFA 18:0	0.22 g	0.14 g
MUFA 18:1	1.41 g	0.88 g
PUFA 18:2	1.07 g	0.67 g
PUFA 18:3	0.23 g	0.14 g
PUFA 20:4	0.0016 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.022 g	0.014 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.019 g	0.012 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2710032: 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 broccoli and cauliflower

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

Compare every broccoli and cauliflower preparation

Next questions

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