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Broccoli, cooked, boiled, drained, without salt nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Broccoli, cooked, boiled, drained, without salt

Broccoli, cooked, boiled, drained, without salt
Calories  ⓘ Calories for selected serving 35 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -3.6 (alkaline)
TOP 11% Vitamin C ⓘHigher in Vitamin C content than 89% of foods
TOP 16% Vitamin A ⓘHigher in Vitamin A content than 84% of foods
TOP 23% Folate ⓘHigher in Folate content than 77% of foods
TOP 24% Folate, food ⓘHigher in Folate, food content than 76% of foods
TOP 25% Fiber ⓘHigher in Fiber content than 75% of foods

Broccoli, cooked, boiled, drained, without salt calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 35
Calories in 0.5 cup, chopped 27 78 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 12% 25% 15% 29% 26% 5.3% 12% 20% 25% 8.7%
Calcium: 120mg of 1,000mg 12%
Iron: 2mg of 8mg 25%
Magnesium: 63mg of 420mg 15%
Phosphorus: 201mg of 700mg 29%
Potassium: 879mg of 3,400mg 26%
Sodium: 123mg of 2,300mg 5.3%
Zinc: 1.4mg of 11mg 12%
Copper: 0.18mg of 1mg 20%
Manganese: 0.58mg of 2mg 25%
Selenium: 4.8µg of 55µg 8.7%

Mineral chart - relative view

40 mg
TOP 38%
293 mg
TOP 38%
0.19 mg
TOP 52%
21 mg
TOP 57%
0.67 mg
TOP 71%
0.45 mg
TOP 72%
67 mg
TOP 72%
0.06 mg
TOP 75%
41 mg
TOP 75%
1.6 µg
TOP 79%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 93% 29% 0% 216% 16% 28% 10% 37% 46% 81% 0% 22% 353%
Vitamin A: 4644IU of 5,000IU 93%
Vitamin E: 4.4mg of 15mg 29%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 195mg of 90mg 216%
Vitamin B1: 0.19mg of 1mg 16%
Vitamin B2: 0.37mg of 1mg 28%
Vitamin B3: 1.7mg of 16mg 10%
Vitamin B5: 1.8mg of 5mg 37%
Vitamin B6: 0.6mg of 1mg 46%
Folate: 324µg of 400µg 81%
Vitamin B12: 0µg of 2µg 0%
Choline: 120mg of 550mg 22%
Vitamin K: 423µg of 120µg 353%

Vitamin chart - relative view

65 mg
TOP 11%
1548 IU
TOP 16%
108 µg
TOP 23%
141 µg
TOP 42%
1.5 mg
TOP 43%
0.2 mg
TOP 49%
0.62 mg
TOP 51%
0.12 mg
TOP 63%
0.06 mg
TOP 65%
40 mg
TOP 67%
0.55 mg
TOP 77%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 8% 87%
Protein:
Daily Value: 5%
2.4 g of 50 g
2.4 g (5% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 2%
7.2 g of 300 g
7.2 g (2% of DV )
Water:
Daily Value: 4%
89.3 g of 2,000 g
89.3 g (4% of DV )
Other:
0.8 g
0.8 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 36% 27% 20% 16% 22% 12% 20% 23% 27%
Tryptophan: 102mg of 280mg 36%
Threonine: 288mg of 1,050mg 27%
Isoleucine: 276mg of 1,400mg 20%
Leucine: 441mg of 2,730mg 16%
Lysine: 465mg of 2,100mg 22%
Methionine: 129mg of 1,050mg 12%
Phenylalanine: 348mg of 1,750mg 20%
Valine: 414mg of 1,820mg 23%
Histidine: 189mg of 700mg 27%

Fat type information

27% 14% 59%
Saturated Fat: 0.08 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.17 g

Carbohydrate type breakdown

6% 37% 56%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.49 g
Fructose: 0.74 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Broccoli, cooked, boiled, drained, without salt

19% 46% 35%
Sugar: 1.4 g
Fiber: 3.3 g
Other: 2.5 g

All nutrients for Broccoli, cooked, boiled, drained, without salt per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 35kcal 2% 92% 1.3 times less than OrangeOrange
Protein 2.4g 6% 75% 1.2 times less than BroccoliBroccoli
Fats 0.41g 1% 82% 81.2 times less than CheeseCheese
Vitamin C 65mg 72% 11% 1.2 times more than LemonLemon
Net carbs 3.9g N/A 60% 14 times less than ChocolateChocolate
Carbs 7.2g 2% 55% 3.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 21mg 5% 57% 6.7 times less than AlmondsAlmonds
Calcium 40mg 4% 38% 3.1 times less than MilkMilk
Potassium 293mg 9% 38% 2 times more than CucumberCucumber
Iron 0.67mg 8% 71% 3.9 times less than Beef broiledBeef broiled
Sugar 1.4g N/A 64% 6.5 times less than Coca-ColaCoca-Cola
Fiber 3.3g 13% 25% 1.4 times more than OrangeOrange
Copper 0.06mg 7% 75% 2.3 times less than ShiitakeShiitake
Zinc 0.45mg 4% 72% 14 times less than Beef broiledBeef broiled
Starch 0g 0% 100% N/APotato
Phosphorus 67mg 10% 72% 2.7 times less than Chicken meatChicken meat
Sodium 41mg 2% 75% 12 times less than White BreadWhite Bread
Vitamin A 77µg 9% 30%
Vitamin E 1.5mg 10% 43% Equal to KiwiKiwi
Manganese 0.19mg 8% 52%
Selenium 1.6µg 3% 79%
Vitamin B1 0.06mg 5% 65% 4.2 times less than Pea rawPea raw
Vitamin B2 0.12mg 9% 63% 1.1 times less than AvocadoAvocado
Vitamin B3 0.55mg 3% 77% 17.3 times less than Turkey meatTurkey meat
Vitamin B5 0.62mg 12% 51% 1.8 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.2mg 15% 49% 1.7 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 141µg 118% 42% 1.4 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 108µg 27% 23% 1.8 times more than Brussels sproutsBrussels sprouts
Choline 40mg 7% 67%
Saturated Fat 0.08g 0% 83% 74.6 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.04g N/A 85% 245 times less than AvocadoAvocado
Polyunsaturated fat 0.17g N/A 80% 277.5 times less than WalnutWalnut
Tryptophan 0.03mg 0% 89% 9 times less than Chicken meatChicken meat
Threonine 0.1mg 0% 90% 7.5 times less than Beef broiledBeef broiled
Isoleucine 0.09mg 0% 91% 9.9 times less than Salmon rawSalmon raw
Leucine 0.15mg 0% 91% 16.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.16mg 0% 88% 2.9 times less than TofuTofu
Methionine 0.04mg 0% 89% 2.2 times less than QuinoaQuinoa
Phenylalanine 0.12mg 0% 90% 5.8 times less than EggEgg
Valine 0.14mg 0% 90% 14.7 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 89% 11.9 times less than Turkey meatTurkey meat
Fructose 0.74g 1% 87% 8 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 35
% Daily Value*
0.63%
Total Fat 0.41g
0.36%
Saturated Fat 0.08g
0
Trans Fat 0g
0
Cholesterol 0mg
1.8%
Sodium 41mg
2.4%
Total Carbohydrate 7.2g
13%
Dietary Fiber 3.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.4g
Vitamin D 0mcg 0

Calcium 40mg 4%

Iron 0.67mg 8.4%

Potassium 293mg 8.6%

*
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.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169967/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.