Broccoli, fresh, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh broccoli florets sautéed or roasted with oil, which helps to tenderize them and bring out their natural sweetness.
Per 100g reference serving, Broccoli, fresh, cooked with oil provides 67 kcal of energy, 2.59g protein (16% of calories), 6.32g total carbohydrates (38% of calories, including 2.4g dietary fiber and 1.41g sugars), and 3.37g total fat (46% of calories).
Vitamins Profile in Broccoli, fresh, cooked with oil (Per 100g)
Track how Broccoli, fresh, cooked with oil contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 78.3 mg | 87% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.73 mg | 4.9% DV |
| Vitamin K (Phylloquinone) | 106 µg | 88.2% DV |
| Vitamin B1 (Thiamin) | 0.07 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.109 mg | 8.4% DV |
| Vitamin B3 (Niacin) | 0.612 mg | 3.8% DV |
| Vitamin B6 (Pyridoxine) | 0.173 mg | 10.2% DV |
| Total Folate (Vitamin B9) | 56 µg | 14% DV |
| Folate (Dietary Folate Equivalents) | 56 µg | 14% DV |
| Natural Food Folate | 56 µg | 14% DV |
| Choline | 18.9 mg | 3.4% DV |
| Beta-Carotene | 89 µg | 2.5% DV |
| Lutein + Zeaxanthin | 714 µg | 7.1% DV |
Minerals & Electrolytes in Broccoli, fresh, cooked with oil (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.7 mg | 3.9% DV |
| Calcium (Ca) | 47 mg | 3.6% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 306 mg | 6.5% DV |
| Zinc (Zn) | 0.42 mg | 3.8% DV |
| Selenium (Se) | 1.6 µg | 2.9% DV |
| Phosphorus (P) | 68 mg | 5.4% DV |
| Copper (Cu) | 0.059 mg | 6.6% DV |
| Sodium (Na) | 153 mg | 6.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.153 g | 9.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.05 g | 7.5% DV |
| Monounsaturated Fat (MUFA) | 1.29 g | 4.3% DV |
| Polyunsaturated Fat (PUFA) | 1.18 g | 5.9% DV |
| Saturated Fat (SFA) | 0.444 g | 2.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Broccoli, fresh, cooked with oil contains 67 calories (kcal), 2.59g of protein, 6.32g of carbohydrates (2.4g fiber, 1.41g total sugars), and 3.37g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoli, fresh, cooked with oil has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -3.8 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Broccoli, fresh, cooked with oil: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Broccoli, fresh, cooked with oil by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.