USDA reference food

Broccoli, fresh, cooked, fat added, NS as to fat type

1 cup of broccoli, fresh, cooked, fat added, ns as to fat type (160 g) has 100 calories, 4g of protein, 5g of fat and 4g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709648). It is one of 32 USDA descriptions of broccoli.

FoodData Central 2709648, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (160g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 260mg11%

Total Carbohydrate 10g4%

Dietary Fiber 4g14%

Total Sugars 2g

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 80mg6%

Iron 1.1mg6%

Potassium 490mg10%

* 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 28% of 8,218 USDA reference foods
Calories per 100 g: 63; more than 18% 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 490mg10%

Calcium 80mg6%

Iron 1.1mg6%

Sodium 260mg11%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709648); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K168 µg in 1 cup (160 g), 140% of the Daily Value
Vitamin C125 mg in 1 cup (160 g), 139% of the Daily Value
Folate90 µg DFE in 1 cup (160 g), 22% of the Daily Value
Vitamin B60.3 mg in 1 cup (160 g), 18% 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), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709648), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 40% carbohydrate, 43% fat and 17% 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	63.0	18%
Protein	2.60 g	28%
Total fat	3.00 g	40%
Carbohydrate	6.33 g	47%
Fiber	2.40 g	74%
Total sugars	1.42 g	51%
Sodium	162 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	4.16 g	2.60 g	8%
Total lipid (fat)	4.80 g	3.00 g	6%
Carbohydrate, by difference	10.1 g	6.33 g	4%
Energy	101 kcal	63.0 kcal
Alcohol, ethyl	0 g	0 g
Water	139 g	86.9 g
Total Sugars	2.27 g	1.42 g
Fiber, total dietary	3.84 g	2.40 g	14%
Cholesterol	3.20 mg	2.00 mg	1%
Fatty acids, total saturated	1.17 g	0.73 g	6%
Fatty acids, total monounsaturated	1.52 g	0.95 g
Fatty acids, total polyunsaturated	1.24 g	0.78 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	75.2 mg	47.0 mg	6%
Iron, Fe	1.12 mg	0.70 mg	6%
Magnesium, Mg	33.6 mg	21.0 mg	8%
Phosphorus, P	109 mg	68.0 mg	9%
Potassium, K	490 mg	306 mg	10%
Sodium, Na	259 mg	162 mg	11%
Zinc, Zn	0.67 mg	0.42 mg	6%
Copper, Cu	0.096 mg	0.060 mg	11%
Selenium, Se	2.56 µg	1.60 µg	5%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	17.6 µg	11.0 µg
Vitamin A, RAE	30.4 µg	19.0 µg	3%
Carotene, beta	150 µg	94.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.88 mg	0.55 mg	6%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,142 µg	714 µg
Vitamin C, total ascorbic acid	125 mg	78.3 mg	139%
Thiamin	0.11 mg	0.070 mg	9%
Riboflavin	0.17 mg	0.11 mg	13%
Niacin	0.98 mg	0.61 mg	6%
Vitamin B-6	0.30 mg	0.19 mg	18%
Folate, total	89.6 µg	56.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	30.6 mg	19.1 mg	6%
Vitamin K (phylloquinone)	168 µg	105 µg	140%
Folic acid	0 µg	0 µg
Folate, food	89.6 µg	56.0 µg
Folate, DFE	89.6 µg	56.0 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	0.030 g	0.019 g
SFA 6:0	0.021 g	0.013 g
SFA 8:0	0.013 g	0.0080 g
SFA 10:0	0.029 g	0.018 g
SFA 12:0	0.034 g	0.021 g
SFA 14:0	0.11 g	0.067 g
SFA 16:0	0.65 g	0.41 g
SFA 18:0	0.24 g	0.15 g
MUFA 18:1	1.47 g	0.92 g
PUFA 18:2	1.11 g	0.69 g
PUFA 18:3	0.17 g	0.11 g
PUFA 20:4	0.0016 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.024 g	0.015 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 2709648: 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

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