USDA reference food

Broccoli, cooked, from restaurant

1 cup of broccoli, cooked, from restaurant (160 g) has 120 calories, 4g of protein, 7g of fat and 4g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709644). It is one of 32 USDA descriptions of broccoli.

FoodData Central 2709644, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories120

% Daily Value*

Total Fat 7g10%

Saturated Fat 2g9%

Trans Fat not declared

Cholesterol <5mg2%

Sodium 390mg17%

Total Carbohydrate 10g4%

Dietary Fiber 4g14%

Total Sugars 2g

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 70mg6%

Iron 1.1mg6%

Potassium 480mg10%

* 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: 2.6g; more than 27% of 8,218 USDA reference foods
Calories per 100 g: 77; more than 22% of reference foods
Fiber per 100 g: 2.4g; more than 74% of reference foods

What a portion gives you

Fiber 4g14%

Protein 4g8%

Potassium 480mg10%

Calcium 70mg6%

Iron 1.1mg6%

Sodium 390mg17%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709644); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K167 µg in 1 cup (160 g), 139% of the Daily Value
Vitamin C123 mg in 1 cup (160 g), 136% of the Daily Value
Folate88 µg DFE in 1 cup (160 g), 22% of the Daily Value
Vitamin B60.3 mg in 1 cup (160 g), 19% of the Daily Value
Riboflavin0.2 mg in 1 cup (160 g), 13% of the Daily Value
Copper0.1 mg in 1 cup (160 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709644), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 32% carbohydrate, 55% 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	77.0	22%
Protein	2.55 g	27%
Total fat	4.66 g	49%
Carbohydrate	6.20 g	47%
Fiber	2.40 g	74%
Total sugars	1.39 g	50%
Sodium	241 mg	68%

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	4.08 g	2.55 g	8%
Total lipid (fat)	7.46 g	4.66 g	10%
Carbohydrate, by difference	9.92 g	6.20 g	4%
Energy	123 kcal	77.0 kcal
Alcohol, ethyl	0 g	0 g
Water	136 g	85.3 g
Total Sugars	2.22 g	1.39 g
Fiber, total dietary	3.84 g	2.40 g	14%
Cholesterol	4.80 mg	3.00 mg	2%
Fatty acids, total saturated	1.87 g	1.17 g	9%
Fatty acids, total monounsaturated	2.48 g	1.55 g
Fatty acids, total polyunsaturated	2.01 g	1.26 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	73.6 mg	46.0 mg	6%
Iron, Fe	1.10 mg	0.69 mg	6%
Magnesium, Mg	33.6 mg	21.0 mg	8%
Phosphorus, P	107 mg	67.0 mg	9%
Potassium, K	480 mg	300 mg	10%
Sodium, Na	386 mg	241 mg	17%
Zinc, Zn	0.67 mg	0.42 mg	6%
Copper, Cu	0.093 mg	0.058 mg	10%
Selenium, Se	2.56 µg	1.60 µg	5%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	30.4 µg	19.0 µg
Vitamin A, RAE	43.2 µg	27.0 µg	5%
Carotene, beta	154 µg	96.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.28 mg	0.80 mg	9%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,118 µg	699 µg
Vitamin C, total ascorbic acid	123 mg	76.6 mg	136%
Thiamin	0.11 mg	0.069 mg	9%
Riboflavin	0.17 mg	0.11 mg	13%
Niacin	0.96 mg	0.60 mg	6%
Vitamin B-6	0.32 mg	0.20 mg	19%
Folate, total	88.0 µg	55.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	30.2 mg	18.9 mg	5%
Vitamin K (phylloquinone)	167 µg	104 µg	139%
Folic acid	0 µg	0 µg
Folate, food	88.0 µg	55.0 µg
Folate, DFE	88.0 µg	55.0 µg	22%
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	0.048 g	0.030 g
SFA 6:0	0.034 g	0.021 g
SFA 8:0	0.021 g	0.013 g
SFA 10:0	0.046 g	0.029 g
SFA 12:0	0.054 g	0.034 g
SFA 14:0	0.17 g	0.11 g
SFA 16:0	1.04 g	0.65 g
SFA 18:0	0.38 g	0.24 g
MUFA 18:1	2.38 g	1.49 g
PUFA 18:2	1.79 g	1.12 g
PUFA 18:3	0.25 g	0.16 g
PUFA 20:4	0.0032 g	0.0020 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.038 g	0.024 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.032 g	0.020 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0016 g	0.0010 g

Source: USDA FoodData Central, FDC 2709644: 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