300g Cooked Broccoli to Raw Weight

300 g of cooked broccoli starts as about 315 g of raw broccoli.

Food labels usually list raw values, so converting back helps when you weigh food after cooking. Both amounts have 123 calories. The ratio comes from USDA calorie density of the raw and cooked forms.

Cooked Broccoli Calorie Calculator

AmountUnit

Cooked with

123cal

in 300g of cooked broccoli (300 g)

Protein8 g27% of calories

Fat1 g8% of calories

Carbs20 g65% of calories

6% of a 2,000 calorie day

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Cooked 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.

Cooked Broccoli	Raw Broccoli	Calories
50 g	53 g	21
100 g	105 g	41
150 g	158 g	62
200 g	210 g	82
250 g	263 g	103
300 g	315 g	123
400 g	421 g	164
500 g	526 g	205
750 g	789 g	308
1000 g	1052 g	410

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

300g of cooked broccoli, by cooking fat

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

No added fat123

Butter180

Oil201

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

How much raw broccoli makes 300g cooked?

About 315 g raw.

How many calories are in 300g of cooked broccoli?

300 g of cooked broccoli has 123 calories.

More about cooked broccoli

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709645, Butter: 2709651, Oil: 2709650. Original description: Broccoli, fresh, cooked, no added fat. Portion weights are USDA household measures.