Calories in boiled broccoli: 19 kcal per 100 g

Q: How many calories are in a portion of broccoli?

A typical portion (80 g, one of your five a day) gives 15 kcal. Per 100 g the figure is 19 kcal.

Q: Is broccoli high in folate?

Yes. Broccoli, purple sprouting, boiled in unsalted water has 0.14 mg folate per 100 g, 70 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Does boiling change the vitamin C in broccoli?

Yes. Per 100 g, vitamin C goes from 110 mg raw to 44 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals does broccoli have most of?

By share of the daily reference intake: folate (0.14 mg, 70 %), vitamin C (44 mg, 55 %) and vitamin B6 (0.23 mg, 16 %) per 100 g.

What’s in an 80 g portion

More than half of a portion is water. The rest is 1.8 g fibre and 1.7 g protein.

0.48 gFat

1.7 gProtein

1 gCarbohydrate

1.8 gFibre

73.5 gWater

1.4 gMinerals and the rest

0.48 gFat
1.7 gProtein
1 gCarbohydrate
1.8 gFibre
73.5 gWater
1.4 gMinerals and the rest

Below average for vegetables

Broccoli is 19 kcal per 100 g. The 240 vegetables in this database average 59.9.

Broccoli19

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.72 g

Salt, per portion0.01 g

Vitamins and minerals in broccoli

Two of the 22 recorded reach the “high in” level. Folate leads.

56 %

Folate

0.112 mg in an 80 g portion

10th of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Vitamin C35.2 mg44 %

Vitamin B60.18 mg13 %

Calcium88 mg11 %

Pantothenic acid (vitamin B5)0.56 mg9.3 %

Manganese0.16 mg8 %

Only a trace

Selenium

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Folate0.112 mg, 56 %

Vitamin C35.2 mg, 44 %

Vitamin B60.18 mg, 13 %

Calcium88 mg, 11 %

Pantothenic acid (vitamin B5)0.56 mg, 9.3 %

Manganese0.16 mg, 8 %

Vitamin E0.88 mg, 7.3 %

Phosphorus48.8 mg, 7 %

Potassium136 mg, 6.8 %

Vitamin A0.0512 mg, 6.4 %

Riboflavin (vitamin B2)0.09 mg, 6.3 %

Iron0.8 mg, 5.7 %

Chloride29.6 mg, 3.7 %

Thiamin (vitamin B1)0.04 mg, 3.6 %

Magnesium9.6 mg, 2.6 %

Niacin (vitamin B3)0.4 mg, 2.5 %

Zinc0.24 mg, 2.4 %

Copper0.02 mg, 1.6 %

Iodine0.0016 mg, 1.1 %

Biotin0.00024 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What broccoli doesn’t give you. And where to find it.

No recorded vitamin D or selenium, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin broccoli

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein broccoli

Find it inKidney, pig, fried491 % per 100 g

Zinc

3%in broccoli, per 100 g

Find it inOysters, raw592 % per 100 g

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Broccoli against other vegetables

Per 100 g, broccoli has the most folate of the 6 here, ahead of cabbage (green, raw).

0.14mg

0.045mg

0.042mg

0.041mg

0.038mg

Broccoli, purple sprouting, boiled in unsalted waterthis page

Cabbage, green, raw−0.095 mg

Courgette, fried−0.098 mg

Ackee, canned, drained−0.099 mg

Cabbage, average, boiled−0.102 mg

Radish, white/mooli, raw−0.102 mg

All values per 100 g, from the same dataset. Differences are against broccoli.

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Questions about broccoli

What the numbers say to the questions people actually search.

How many calories are in a portion of broccoli?

A typical portion (80 g, one of your five a day) gives 15 kcal. Per 100 g the figure is 19 kcal.

Is broccoli high in folate?

Yes. Broccoli, purple sprouting, boiled in unsalted water has 0.14 mg folate per 100 g, 70 % of the NRV, above the 30 % threshold for a “high in” claim.

Does boiling change the vitamin C in broccoli?

Yes. Per 100 g, vitamin C goes from 110 mg raw to 44 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does broccoli have most of?

By share of the daily reference intake: folate (0.14 mg, 70 %), vitamin C (44 mg, 55 %) and vitamin B6 (0.23 mg, 16 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-176, Broccoli, purple sprouting, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Broccoli). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.