Food
Broccoflower nutrition facts
A typical portion of broccoflower (1 cup; 64 g, raw) has 20 calories and 2g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 31 calories (raw) to 55 (cooked).
Nutrition Facts
* 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 for Broccoflower, raw, 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
- 31
- more than 7% of reference foods
- Sodium per 100 g
- 23mg
- more than 24% of reference foods
1 cup weighs 64 g in USDA's record for Broccoflower, raw (FDC 2709771); across 2 records of broccoflower USDA weighs it at 64 to 90 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 63% carbohydrate, 7% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2709771), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of broccoflower USDA describes
Cooked has the most calories per 100 g (55); the fewest: Raw (31)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Broccoflower, raw | 31 | 3 g | 0.3 g | 23 mg |
| Broccoflower, cooked | 55 | 3 g | 3 g | 149 mg |
Every nutrient in this record (65)
The portion is 1 cup (64 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.89 g | 2.95 g | 4% |
| Total lipid (fat) | 0.19 g | 0.30 g | 0% |
| Carbohydrate, by difference | 3.90 g | 6.09 g | 1% |
| Energy | 19.8 kcal | 31.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 57.5 g | 89.8 g | |
| Total Sugars | 1.94 g | 3.03 g | |
| Fiber, total dietary | 2.05 g | 3.20 g | 7% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.030 g | 0.047 g | 0% |
| Fatty acids, total monounsaturated | 0.018 g | 0.028 g | |
| Fatty acids, total polyunsaturated | 0.085 g | 0.13 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 21.1 mg | 33.0 mg | 2% |
| Iron, Fe | 0.47 mg | 0.73 mg | 3% |
| Magnesium, Mg | 12.8 mg | 20.0 mg | 3% |
| Phosphorus, P | 39.7 mg | 62.0 mg | 3% |
| Potassium, K | 192 mg | 300 mg | 4% |
| Sodium, Na | 14.7 mg | 23.0 mg | 1% |
| Zinc, Zn | 0.41 mg | 0.64 mg | 4% |
| Copper, Cu | 0.026 mg | 0.041 mg | 3% |
| Selenium, Se | 0.38 µg | 0.60 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 5.12 µg | 8.00 µg | 1% |
| Carotene, beta | 59.5 µg | 93.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.026 mg | 0.040 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 26.9 µg | 42.0 µg | |
| Vitamin C, total ascorbic acid | 56.4 mg | 88.1 mg | 63% |
| Thiamin | 0.051 mg | 0.080 mg | 4% |
| Riboflavin | 0.065 mg | 0.10 mg | 5% |
| Niacin | 0.47 mg | 0.73 mg | 3% |
| Vitamin B-6 | 0.14 mg | 0.22 mg | 8% |
| Folate, total | 36.5 µg | 57.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 36.5 mg | 57.1 mg | 7% |
| Vitamin K (phylloquinone) | 12.9 µg | 20.2 µg | 11% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 36.5 µg | 57.0 µg | |
| Folate, DFE | 36.5 µg | 57.0 µg | 9% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| 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 g | 0 g | |
| SFA 16:0 | 0.024 g | 0.038 g | |
| SFA 18:0 | 0.0026 g | 0.0040 g | |
| MUFA 18:1 | 0.015 g | 0.023 g | |
| PUFA 18:2 | 0.019 g | 0.029 g | |
| PUFA 18:3 | 0.067 g | 0.10 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0026 g | 0.0040 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.00064 g | 0.0010 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00064 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709771: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in broccoflower?
20 in 1 cup (64 g) of raw; 31 to 55 per 100 g across USDA's descriptions.
How much protein is in broccoflower?
2g in 1 cup; 3 g per 100 g.
How much sodium is in broccoflower?
15mg in 1 cup; 23 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov