USDA reference food

Broccoli, cauliflower and carrots, cooked, fat added

1 cup of broccoli, cauliflower and carrots, cooked, fat added (160 g) has 80 calories, 3g of protein, 4.5g of fat and 5g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2710034). It is one of 32 USDA descriptions of broccoli.

FoodData Central 2710034, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories80

% Daily Value*

Total Fat 4.5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 240mg11%

Total Carbohydrate 9g3%

Dietary Fiber 5g17%

Total Sugars 3g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 0.8mg4%

Potassium 240mg5%

* 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: 1.7g; more than 22% of 8,218 USDA reference foods
Calories per 100 g: 50; more than 14% of reference foods
Fiber per 100 g: 2.9g; more than 79% of reference foods

What a portion gives you

Fiber 5g17%

Protein 3g6%

Potassium 240mg5%

Calcium 40mg3%

Iron 0.8mg4%

Sodium 240mg11%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2710034); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin A482 µg RAE in 1 cup (160 g), 54% of the Daily Value
Vitamin K62 µg in 1 cup (160 g), 52% of the Daily Value
Vitamin C38 mg in 1 cup (160 g), 42% of the Daily Value
Folate56 µg DFE in 1 cup (160 g), 14% of the Daily Value
Vitamin E1.9 mg in 1 cup (160 g), 12% of the Daily Value
Vitamin B60.2 mg in 1 cup (160 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2710034), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 40% carbohydrate, 48% fat and 13% 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	50.0	14%
Protein	1.72 g	22%
Total fat	2.90 g	40%
Carbohydrate	5.43 g	45%
Fiber	2.90 g	79%
Total sugars	2.13 g	56%
Sodium	151 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 (160 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.75 g	1.72 g	6%
Total lipid (fat)	4.64 g	2.90 g	6%
Carbohydrate, by difference	8.69 g	5.43 g	3%
Energy	80.0 kcal	50.0 kcal
Alcohol, ethyl	0 g	0 g
Water	142 g	89.0 g
Total Sugars	3.41 g	2.13 g
Fiber, total dietary	4.64 g	2.90 g	17%
Cholesterol	3.20 mg	2.00 mg	1%
Fatty acids, total saturated	1.16 g	0.73 g	6%
Fatty acids, total monounsaturated	1.49 g	0.93 g
Fatty acids, total polyunsaturated	1.44 g	0.90 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	44.8 mg	28.0 mg	3%
Iron, Fe	0.80 mg	0.50 mg	4%
Magnesium, Mg	17.6 mg	11.0 mg	4%
Phosphorus, P	54.4 mg	34.0 mg	4%
Potassium, K	245 mg	153 mg	5%
Sodium, Na	242 mg	151 mg	11%
Zinc, Zn	0.40 mg	0.25 mg	4%
Copper, Cu	0.072 mg	0.045 mg	8%
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	482 µg	301 µg	54%
Carotene, beta	4,550 µg	2,844 µg
Carotene, alpha	1,928 µg	1,205 µg
Vitamin E (alpha-tocopherol)	1.86 mg	1.16 mg	12%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	926 µg	579 µg
Vitamin C, total ascorbic acid	38.1 mg	23.8 mg	42%
Thiamin	0.062 mg	0.039 mg	5%
Riboflavin	0.088 mg	0.055 mg	7%
Niacin	0.61 mg	0.38 mg	4%
Vitamin B-6	0.18 mg	0.11 mg	11%
Folate, total	56.0 µg	35.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	30.4 mg	19.0 mg	6%
Vitamin K (phylloquinone)	62.1 µg	38.8 µg	52%
Folic acid	0 µg	0 µg
Folate, food	56.0 µg	35.0 µg
Folate, DFE	56.0 µg	35.0 µg	14%
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	0.035 g	0.022 g
SFA 14:0	0.11 g	0.066 g
SFA 16:0	0.66 g	0.41 g
SFA 18:0	0.23 g	0.14 g
MUFA 18:1	1.43 g	0.89 g
PUFA 18:2	1.22 g	0.76 g
PUFA 18:3	0.22 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	0.026 g	0.016 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 2710034: 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

USDA lists 32 preparations of broccoli. The broccoli page puts them side by side, per 100 g and per portion.

Compare every broccoli preparation

Next questions

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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