FitDexBroccoli — boiled: how many calories?
Broccoli — boiled carries 35 calories per 100 grams; a typical portion (150 g) comes to 53 calories. The tables below give the same figure in cups, spoons and slices.
- Protein2.4 g
- Carbs7.2 g
- Fat0.4 g
- Fibre3.3 g
- Protein3.6 g
- Carbs10.8 g
- Fat0.6 g
- Fibre4.9 g
Where do the calories come from?
- Protein 23%
- Carbs 68%
- Fat 9%
Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.
What do these numbers mean on the plate?
Broccoli — boiled carries 0.3 calories per gram: it takes 286 grams to reach 100 calories. In this band the portion is hard to misjudge by eye, because piling up calories means genuinely filling the plate.
A typical portion is 150 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Broccoli — boiled that means understating the calories by 33%.
In calories, one portion (150 g · 53 kcal) comes to: 154 g Milk — skimmed. Milk — skimmed page
One portion every day adds up to 19,163 calories a year — roughly a 2.5 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
In fruit and vegetables the calories are diluted by water; the dried form is several times denser at the same weight.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Tablespoon (15 ml) | 9.8 g | 3 kcal | 0.2 g |
| Small glass (100 ml) | 65 g | 23 kcal | 1.6 g |
| Glass (200 ml) | 130 g | 46 kcal | 3.1 g |
| US cup (240 ml) | 156 g | 55 kcal | 3.7 g |
| Bowl (300 ml) | 195 g | 68 kcal | 4.7 g |
| 1 serving | 150 g | 53 kcal | 3.6 g |
Cup and spoon equivalents come from the food's bulk density, not from volume: a cup holds 200 millilitres, not 200 grams. Packing and how finely something is chopped move these numbers by 10-20%. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 150 g |
|---|---|---|---|
| Calories | 2,000 kcal | 2% | 3% |
| Fat | 70 g | 1% | 1% |
| Carbs | 260 g | 3% | 4% |
| Protein | 50 g | 5% | 7% |
| Fibre | 25 g | 13% | 20% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 6 of the 12 foods in the Fruit and vegetables group by calories per 100 grams. The group averages 51 kcal; Broccoli — boiled is 31% below that average.
Lighter options at the same 150 grams
| Food | Calories | Difference | Protein |
|---|---|---|---|
| Spinach — boiledGood swap | 35 kcal | −18 kcal | 4.5 g |
| Cucumber | 23 kcal | −30 kcal | 1.0 g |
| Tomato | 27 kcal | −26 kcal | 1.4 g |
The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion
How long does it take to burn one portion (150 g)?
- Walking — brisk (5.6 km/h)13 min
- Running — 8 km/h (7:30 min/km)6 min
- Cycling — 16-19 km/h7 min
These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. Broccoli — boiled meets 4 of them:
- Low energy100 g → 35 kcal · threshold: at most 40 kcal
- Fat-free100 g → 0.4 g fat · threshold: at most 0.5 g
- High protein27% of its calories come from protein · threshold: at least 20%
- Source of fibre100 g → 3.3 g fibre · threshold: at least 3.0 g
A claim on a label rests on that product's OWN laboratory analysis, whereas the numbers here come from average composition tables. The list is therefore not a permit but an estimate of which side of the threshold a product sits on. For drinks, the calorie and fat thresholds are set per 100 millilitres and are lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.