USDA reference food

Broccoli, frozen, cooked with oil

1 cup of broccoli, frozen, cooked with oil (190 g) has 100 calories, 6g of protein, 6g of fat and 6g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709652). It is one of 32 USDA descriptions of broccoli.

FoodData Central 2709652, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (190g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 6g7%

Saturated Fat 1g4%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 230mg10%

Total Carbohydrate 10g4%

Dietary Fiber 6g20%

Total Sugars 3g

Includes Added Sugars not declared

Protein 6g11%

Vitamin D 0mcg0%

Calcium 60mg5%

Iron 1.1mg6%

Potassium 260mg6%

* 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: 53; more than 15% of reference foods
Fiber per 100 g: 2.9g; more than 79% of reference foods

What a portion gives you

Fiber 6g20%

Protein 6g11%

Potassium 260mg6%

Calcium 60mg5%

Iron 1.1mg6%

Sodium 230mg10%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709652); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K168 µg in 1 cup (190 g), 140% of the Daily Value
Vitamin C74 mg in 1 cup (190 g), 82% of the Daily Value
Folate103 µg DFE in 1 cup (190 g), 26% of the Daily Value
Vitamin E3.5 mg in 1 cup (190 g), 23% of the Daily Value
Vitamin B60.2 mg in 1 cup (190 g), 14% of the Daily Value
Riboflavin0.1 mg in 1 cup (190 g), 11% of the Daily Value
Vitamin A93 µg RAE in 1 cup (190 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709652), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 35% carbohydrate, 45% fat and 20% 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	53.0	15%
Protein	3.00 g	30%
Total fat	3.02 g	40%
Carbohydrate	5.18 g	44%
Fiber	2.90 g	79%
Total sugars	1.42 g	51%
Sodium	123 mg	61%

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

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.70 g	3.00 g	11%
Total lipid (fat)	5.74 g	3.02 g	7%
Carbohydrate, by difference	9.84 g	5.18 g	4%
Energy	101 kcal	53.0 kcal
Alcohol, ethyl	0 g	0 g
Water	167 g	87.8 g
Total Sugars	2.70 g	1.42 g
Fiber, total dietary	5.51 g	2.90 g	20%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.77 g	0.41 g	4%
Fatty acids, total monounsaturated	2.35 g	1.24 g
Fatty acids, total polyunsaturated	2.22 g	1.17 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	60.8 mg	32.0 mg	5%
Iron, Fe	1.14 mg	0.60 mg	6%
Magnesium, Mg	24.7 mg	13.0 mg	6%
Phosphorus, P	89.3 mg	47.0 mg	7%
Potassium, K	260 mg	137 mg	6%
Sodium, Na	234 mg	123 mg	10%
Zinc, Zn	0.51 mg	0.27 mg	5%
Copper, Cu	0.063 mg	0.033 mg	7%
Selenium, Se	1.33 µg	0.70 µg	2%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	93.1 µg	49.0 µg	10%
Carotene, beta	1,098 µg	578 µg
Carotene, alpha	34.2 µg	18.0 µg
Vitamin E (alpha-tocopherol)	3.48 mg	1.83 mg	23%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	1.90 µg	1.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	2,014 µg	1,060 µg
Vitamin C, total ascorbic acid	73.7 mg	38.8 mg	82%
Thiamin	0.10 mg	0.053 mg	8%
Riboflavin	0.15 mg	0.078 mg	11%
Niacin	0.84 mg	0.44 mg	5%
Vitamin B-6	0.24 mg	0.13 mg	14%
Folate, total	103 µg	54.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	29.8 mg	15.7 mg	5%
Vitamin K (phylloquinone)	168 µg	88.2 µg	140%
Folic acid	0 µg	0 µg
Folate, food	103 µg	54.0 µg
Folate, DFE	103 µg	54.0 µg	26%
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 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0019 g	0.0010 g
SFA 16:0	0.56 g	0.29 g
SFA 18:0	0.16 g	0.086 g
MUFA 18:1	2.29 g	1.21 g
PUFA 18:2	1.90 g	1.00 g
PUFA 18:3	0.32 g	0.17 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.019 g	0.010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.038 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 g	0 g

Source: USDA FoodData Central, FDC 2709652: 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