300g Cooked Frozen Broccoli to Raw Weight

300 g of cooked frozen broccoli starts as about 215 g of raw broccoli.

Food labels usually list raw values, so converting back helps when you weigh food after cooking. Both amounts have 84 calories. The ratio comes from USDA calorie density of the raw and cooked forms.

Cooked Frozen Broccoli Calorie Calculator

AmountUnit

Cooked with

84cal

in 300g of cooked frozen broccoli (300 g)

Protein9.3 g36% of calories

Fat0.4 g3% of calories

Carbs16 g61% of calories

4% of a 2,000 calorie day

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Cooked Frozen 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 Frozen Broccoli	Raw Broccoli	Calories
50 g	36 g	14
100 g	72 g	28
150 g	108 g	42
200 g	144 g	56
250 g	179 g	70
300 g	215 g	84
400 g	287 g	112
500 g	359 g	140
750 g	538 g	210
1000 g	718 g	280

Cooked Frozen Broccoli calories by serving size

Common amounts of cooked frozen 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	1	0.2 g	0 g	0.3 g
1 piece	10 g	3	0.3 g	0 g	0.5 g
1 floweret	10 g	3	0.3 g	0 g	0.5 g
2 pieces	20 g	6	0.6 g	0 g	1.1 g
2 flowerets	20 g	6	0.6 g	0 g	1.1 g
1 oz	28 g	8	0.9 g	0 g	1.5 g
1 spear	40 g	11	1.2 g	0 g	2.1 g
2 spears	80 g	22	2.5 g	0.1 g	4.3 g
1/2 cup	93 g	26	2.9 g	0.1 g	4.9 g
100g	100 g	28	3.1 g	0.1 g	5.3 g
4 oz	113 g	32	3.5 g	0.1 g	6 g
1 cup	185 g	52	5.7 g	0.2 g	9.9 g

300g of cooked frozen broccoli, by cooking fat

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

No added fat84

Butter141

Oil159

Cooked Frozen 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 Frozen Broccoli: common questions

How much raw broccoli makes 300g cooked?

About 215 g raw.

How many calories are in 300g of cooked frozen broccoli?

300 g of cooked frozen broccoli has 84 calories.

More about cooked frozen broccoli

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709646, Butter: 2709653, Oil: 2709652. Original description: Broccoli, frozen, cooked, no added fat. Portion weights are USDA household measures.