Food
Broccoli and cauliflower nutrition facts
A typical portion of broccoli and cauliflower (1 cup; 160 g, cooked, fat added) has 70 calories and 4g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 23 calories (cooked, no added fat) to 46 (cooked, fat added).
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 Broccoli and cauliflower, cooked, fat added, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.3g
- more than 26% of 8,218 USDA reference foods
- Calories per 100 g
- 46
- more than 13% of reference foods
- Sodium per 100 g
- 135mg
- more than 62% of reference foods
1 cup weighs 160 g in USDA's record for Broccoli and cauliflower, cooked, fat added (FDC 2710032); across 2 records of broccoli and cauliflower USDA weighs it at 155 to 160 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 34% carbohydrate, 48% fat and 18% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K81 µg in 1 cup (160 g), 67% of the Daily Value
- Vitamin C55 mg in 1 cup (160 g), 62% of the Daily Value
- Folate75 µg DFE in 1 cup (160 g), 19% of the Daily Value
- Vitamin B60.2 mg in 1 cup (160 g), 11% of the Daily Value
- Vitamin E1.7 mg in 1 cup (160 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2710032), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of broccoli and cauliflower USDA describes
Cooked, fat added has the most calories per 100 g (46); the fewest: Cooked, no added fat (23)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Broccoli and cauliflower, cooked, fat added | 46 | 2.3 g | 2.7 g | 135 mg |
| Broccoli and cauliflower, cooked, no added fat | 23 | 2.4 g | 0.2 g | 130 mg |
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 | 3.66 g | 2.29 g | 7% |
| Total lipid (fat) | 4.34 g | 2.71 g | 6% |
| Carbohydrate, by difference | 7.06 g | 4.41 g | 3% |
| Energy | 73.6 kcal | 46.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 144 g | 89.7 g | |
| Total Sugars | 1.97 g | 1.23 g | |
| Fiber, total dietary | 4.48 g | 2.80 g | 16% |
| Cholesterol | 3.20 mg | 2.00 mg | 1% |
| Fatty acids, total saturated | 1.11 g | 0.69 g | 6% |
| Fatty acids, total monounsaturated | 1.46 g | 0.92 g | |
| Fatty acids, total polyunsaturated | 1.29 g | 0.81 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 40.0 mg | 25.0 mg | 3% |
| Iron, Fe | 0.80 mg | 0.50 mg | 4% |
| Magnesium, Mg | 17.6 mg | 11.0 mg | 4% |
| Phosphorus, P | 57.6 mg | 36.0 mg | 5% |
| Potassium, K | 218 mg | 136 mg | 5% |
| Sodium, Na | 216 mg | 135 mg | 9% |
| Zinc, Zn | 0.32 mg | 0.20 mg | 3% |
| Copper, Cu | 0.045 mg | 0.028 mg | 5% |
| Selenium, Se | 0.96 µg | 0.60 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 17.6 µg | 11.0 µg | |
| Vitamin A, RAE | 57.6 µg | 36.0 µg | 6% |
| Carotene, beta | 475 µg | 297 µg | |
| Carotene, alpha | 14.4 µg | 9.00 µg | |
| Vitamin E (alpha-tocopherol) | 1.68 mg | 1.05 mg | 11% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 1.60 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 867 µg | 542 µg | |
| Vitamin C, total ascorbic acid | 55.4 mg | 34.6 mg | 62% |
| Thiamin | 0.072 mg | 0.045 mg | 6% |
| Riboflavin | 0.10 mg | 0.065 mg | 8% |
| Niacin | 0.60 mg | 0.37 mg | 4% |
| Vitamin B-6 | 0.20 mg | 0.12 mg | 11% |
| Folate, total | 75.2 µg | 47.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 38.9 mg | 24.3 mg | 7% |
| Vitamin K (phylloquinone) | 80.8 µg | 50.5 µg | 67% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 75.2 µg | 47.0 µg | |
| Folate, DFE | 75.2 µg | 47.0 µg | 19% |
| 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 | 0.029 g | 0.018 g | |
| SFA 6:0 | 0.021 g | 0.013 g | |
| SFA 8:0 | 0.011 g | 0.0070 g | |
| SFA 10:0 | 0.027 g | 0.017 g | |
| SFA 12:0 | 0.032 g | 0.020 g | |
| SFA 14:0 | 0.10 g | 0.064 g | |
| SFA 16:0 | 0.62 g | 0.39 g | |
| SFA 18:0 | 0.22 g | 0.14 g | |
| MUFA 18:1 | 1.41 g | 0.88 g | |
| PUFA 18:2 | 1.07 g | 0.67 g | |
| PUFA 18:3 | 0.23 g | 0.14 g | |
| PUFA 20:4 | 0.0016 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.022 g | 0.014 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 2710032: 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 broccoli and cauliflower?
70 in 1 cup (160 g) of cooked, fat added; 23 to 46 per 100 g across USDA's descriptions.
How much protein is in broccoli and cauliflower?
4g in 1 cup; 2.3 g per 100 g.
How much sodium is in broccoli and cauliflower?
220mg in 1 cup; 135 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