USDA reference food

Fried broccoli

1 cup of fried broccoli (85 g) has 190 calories, 4g of protein, 11g of fat and 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709656).

FoodData Central 2709656, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (85g)

AmountPortion

Amount per serving

Calories190

% Daily Value*

Total Fat 11g14%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 10mg3%

Sodium 280mg12%

Total Carbohydrate 19g7%

Dietary Fiber 1g5%

Total Sugars <1g

Includes Added Sugars not declared

Protein 4g7%

Vitamin D 0.1mcg0%

Calcium 40mg3%

Iron 1.5mg8%

Potassium 140mg3%

* 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: 4.3g; more than 36% of 8,218 USDA reference foods
Calories per 100 g: 223; more than 59% of reference foods
Fiber per 100 g: 1.7g; more than 66% of reference foods

What a portion gives you

Fiber 1g5%

Protein 4g7%

Potassium 140mg3%

Calcium 40mg3%

Iron 1.5mg8%

Sodium 280mg12%

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

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709656); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K45 µg in 1 cup (85 g), 37% of the Daily Value
Vitamin C26 mg in 1 cup (85 g), 29% of the Daily Value
Thiamin0.2 mg in 1 cup (85 g), 19% of the Daily Value
Folate73 µg DFE in 1 cup (85 g), 18% of the Daily Value
Vitamin E2.0 mg in 1 cup (85 g), 13% of the Daily Value
Riboflavin0.1 mg in 1 cup (85 g), 11% of the Daily Value
Niacin1.7 mg in 1 cup (85 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709656), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 40% carbohydrate, 52% fat and 8% 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	223	59%
Protein	4.28 g	36%
Total fat	12.9 g	74%
Carbohydrate	22.4 g	72%
Fiber	1.70 g	66%
Total sugars	0.88 g	46%
Sodium	329 mg	74%

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

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.64 g	4.28 g	7%
Total lipid (fat)	10.9 g	12.9 g	14%
Carbohydrate, by difference	19.0 g	22.4 g	7%
Energy	190 kcal	223 kcal
Alcohol, ethyl	0 g	0 g
Water	50.2 g	59.0 g
Total Sugars	0.75 g	0.88 g
Fiber, total dietary	1.45 g	1.70 g	5%
Cholesterol	9.35 mg	11.0 mg	3%
Fatty acids, total saturated	1.51 g	1.78 g	8%
Fatty acids, total monounsaturated	4.44 g	5.22 g
Fatty acids, total polyunsaturated	4.10 g	4.82 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	36.5 mg	43.0 mg	3%
Iron, Fe	1.51 mg	1.78 mg	8%
Magnesium, Mg	14.4 mg	17.0 mg	3%
Phosphorus, P	56.1 mg	66.0 mg	4%
Potassium, K	137 mg	161 mg	3%
Sodium, Na	280 mg	329 mg	12%
Zinc, Zn	0.36 mg	0.42 mg	3%
Copper, Cu	0.060 mg	0.070 mg	7%
Selenium, Se	5.02 µg	5.90 µg	9%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	4.25 µg	5.00 µg
Vitamin A, RAE	6.80 µg	8.00 µg	1%
Carotene, beta	29.8 µg	35.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	2.01 mg	2.37 mg	13%
Vitamin D (D2 + D3)	0.085 µg	0.10 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	252 µg	296 µg
Vitamin C, total ascorbic acid	26.0 mg	30.6 mg	29%
Thiamin	0.23 mg	0.27 mg	19%
Riboflavin	0.14 mg	0.17 mg	11%
Niacin	1.69 mg	1.99 mg	11%
Vitamin B-6	0.076 mg	0.089 mg	4%
Folate, total	53.5 µg	63.0 µg
Vitamin B-12	0.034 µg	0.040 µg	1%
Choline, total	16.1 mg	19.0 mg	3%
Vitamin K (phylloquinone)	44.6 µg	52.5 µg	37%
Folic acid	28.1 µg	33.0 µg
Folate, food	25.5 µg	30.0 µg
Folate, DFE	73.1 µg	86.0 µg	18%
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	0.0059 g	0.0070 g
SFA 16:0	1.09 g	1.28 g
SFA 18:0	0.33 g	0.39 g
MUFA 18:1	4.32 g	5.08 g
PUFA 18:2	3.63 g	4.27 g
PUFA 18:3	0.46 g	0.54 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.041 g	0.048 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.068 g	0.080 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 2709656: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

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