Calories in 3 Spears of Cooked Broccoli

3 spears of cooked broccoli (120 g) has 49 calories. That is 2% of a 2,000 calorie diet.

The calories come from 3.2 g of protein, 0.4 g of fat and 7.8 g of carbohydrates, a split of 27% protein, 8% fat and 65% carbs. For comparison, 2 spears of cooked broccoli has 33 and 4 spears of cooked broccoli has 66 calories. Burning 49 calories takes about 9 minutes of brisk walking or 4 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Cooked Broccoli Calorie Calculator

AmountUnit

Cooked with

49cal

in 3 spears of cooked broccoli (120 g)

Protein3.2 g27% of calories

Fat0.4 g8% of calories

Carbs7.8 g65% of calories

2% of a 2,000 calorie day

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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
3 spears	120 g	49	3.2 g	0.4 g	7.8 g
1 cup	155 g	64	4.1 g	0.5 g	10 g

3 spears of cooked broccoli, by cooking fat

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

No added fat49

Butter72

Oil80

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 many calories are in 3 spears of cooked broccoli?

3 spears of cooked broccoli weighs about 120 g and has 49 calories.

How much protein is in 3 spears of cooked broccoli?

3 spears of cooked broccoli has 3.2 g of protein, which is 6% of the 50 g Daily Value.

How many carbs are in 3 spears of cooked broccoli?

3 spears of cooked broccoli has 7.8 g of carbohydrates, including 3 g of fiber and 1.7 g of sugars.

How much cooked broccoli is 100 calories?

100 calories of cooked broccoli is 244 g, about 24 pieces of cooked broccoli.

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.