300g Boiled Broccoli to Raw Weight

300 g of boiled broccoli starts as about 269 g of raw broccoli.

Food labels usually list raw values, so converting back helps when you weigh food after cooking. Both amounts have 105 calories. The ratio comes from USDA calorie density of the raw and cooked forms.

Boiled Broccoli Calorie Calculator

AmountUnit

105cal

in 300g of boiled broccoli (300 g)

Protein7.1 g23% of calories

Fat1.2 g9% of calories

Carbs22 g68% of calories

5% of a 2,000 calorie day

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Boiled Broccoli to Raw Broccoli weight chart

Calories stay the same when water cooks out or soaks in, so the same calories sit in a different weight. See Raw Broccoli nutrition.

Boiled Broccoli	Raw Broccoli	Calories
50 g	45 g	18
100 g	90 g	35
150 g	135 g	53
200 g	180 g	70
250 g	224 g	88
300 g	269 g	105
400 g	359 g	140
500 g	449 g	175
750 g	673 g	263
1000 g	898 g	350

Boiled Broccoli calories by serving size

Common amounts of boiled broccoli with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
1 oz	28 g	10	0.7 g	0.1 g	2 g
1 spear	37 g	13	0.9 g	0.2 g	2.7 g
50g	50 g	18	1.2 g	0.2 g	3.6 g
2 spears	74 g	26	1.8 g	0.3 g	5.3 g
1/2 cup	78 g	27	1.9 g	0.3 g	5.6 g
100g	100 g	35	2.4 g	0.4 g	7.2 g
4 oz	113 g	40	2.7 g	0.5 g	8.1 g
1 small stalk	140 g	49	3.3 g	0.6 g	10 g
1 cup	156 g	55	3.7 g	0.6 g	11 g
1 medium stalk	180 g	63	4.3 g	0.7 g	13 g
200g	200 g	70	4.8 g	0.8 g	14 g
2 small stalks	280 g	98	6.7 g	1.1 g	20 g
2 medium stalks	360 g	126	8.6 g	1.5 g	26 g

Boiled Broccoli vs similar foods

Calories per 100 g compared with other vegetables.

Cooked Chinese Broccoli50

Cooked Broccoli41

Raw Broccoli39

Boiled Broccoli35

Cooked Frozen Broccoli28

Cooked Cauliflower and Carrots Broccoli28

Raw Chinese Broccoli26

Boiled Broccoli: common questions

How much raw broccoli makes 300g cooked?

About 269 g raw.

How many calories are in 300g of boiled broccoli?

300 g of boiled broccoli has 105 calories.

More about boiled broccoli

Source: USDA FoodData Central, SR Legacy. FDC ID 169967. Original description: Broccoli, cooked, boiled, drained, without salt. Portion weights are USDA household measures.