How Much Does a Spear of Cooked Broccoli Weigh?

A spear of cooked broccoli weighs about 40 grams (1.4 oz).

That is the USDA average for one spear of cooked broccoli, which has 16 calories and 1.1 g of protein. Sizes vary, so weigh yours if you track closely.

Cooked Broccoli Calorie Calculator

AmountUnit

Cooked with

16cal

in 1 spear of cooked broccoli (40 g)

Protein1.1 g27% of calories

Fat0.1 g8% of calories

Carbs2.6 g65% of calories

1% of a 2,000 calorie day

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Cooked Broccoli weight by size and measure

Measure	Grams	Ounces	Calories
1 piece of cooked broccoli	10 g	0.4 oz	4
1 floweret of cooked broccoli	10 g	0.4 oz	4
1 spear of cooked broccoli	40 g	1.4 oz	16
1 cup of cooked broccoli	155 g	5.5 oz	64

Cooked Broccoli calories by serving size

Common amounts of cooked broccoli (no added fat) with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
5g	5 g	2	0.1 g	0 g	0.3 g
1 piece	10 g	4	0.3 g	0 g	0.7 g
1 floweret	10 g	4	0.3 g	0 g	0.7 g
2 pieces	20 g	8	0.5 g	0.1 g	1.3 g
2 flowerets	20 g	8	0.5 g	0.1 g	1.3 g
1 oz	28 g	12	0.8 g	0.1 g	1.8 g
1 spear	40 g	16	1.1 g	0.1 g	2.6 g
1/2 cup	78 g	32	2.1 g	0.3 g	5 g
2 spears	80 g	33	2.1 g	0.3 g	5.2 g
100g	100 g	41	2.7 g	0.4 g	6.5 g
4 oz	113 g	46	3 g	0.4 g	7.4 g
1 cup	155 g	64	4.1 g	0.5 g	10 g

1 spear of cooked broccoli, by cooking fat

The fat used in the pan changes the total. Same amount, cooked 3 ways.

No added fat16

Butter24

Oil27

Cooked 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

Cooked Broccoli: common questions