Calories in 3 Oz of Boiled Broccoli

3 oz of boiled broccoli (85 g) has 30 calories. That is 1% of a 2,000 calorie diet.

The calories come from 2 g of protein, 0.3 g of fat and 6.1 g of carbohydrates, a split of 23% protein, 9% fat and 68% carbs. For comparison, 2 oz of boiled broccoli has 20 and 4 oz of boiled broccoli has 40 calories. Burning 30 calories takes about 5 minutes of brisk walking or 2 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Boiled Broccoli Calorie Calculator

AmountUnit

30cal

in 3 oz of boiled broccoli (85 g)

Protein2 g23% of calories

Fat0.3 g9% of calories

Carbs6.1 g68% of calories

1% of a 2,000 calorie day

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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
3 oz	85 g	30	2 g	0.3 g	6.1 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 many calories are in 3 oz of boiled broccoli?

3 oz of boiled broccoli weighs about 85 g and has 30 calories.

How much protein is in 3 oz of boiled broccoli?

3 oz of boiled broccoli has 2 g of protein, which is 4% of the 50 g Daily Value.

How many carbs are in 3 oz of boiled broccoli?

3 oz of boiled broccoli has 6.1 g of carbohydrates, including 2.8 g of fiber and 1.2 g of sugars.

How much boiled broccoli is 100 calories?

100 calories of boiled broccoli is 286 g, about 7 1/2 spears of boiled broccoli.

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.