Recipe Nutrition Calculator

Find total macros and more for over 100 nutrients.
Edit Save Share
      Cooked Broccoli (Boiled, Drained)
      Cooked White Rice
      Firm Tofu
      Clear Recipe Calculate Save Recipe
      Number of Servings:
      Edit Share Save
      Nutrition Facts
      Serving Size
      Whole Recipe (566g)
      % Daily Value *
      Total Fat 23.1g30%
      Saturated Fat 3.4g17%
      Trans Fat 0g
      Cholesterol 0mg0%
      Sodium 100.8mg4%
      Total Carbohydrate 62.7g23%
      Dietary Fiber 11.6g41%
      Total Sugars 2.2g4%
      Includes --g Added Sugars--%
      Protein 51.5g103%
      Vitamin C 101.7mg113%
      Vitamin D 0mcg0%
      Iron 9.6mg54%
      Calcium 1799.4mg138%
      Potassium 1109.6mg24%
      Phosphorus 651.3mg52%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 623 31% DV
      • Protein 52g 103% DV
      • Carbs 63g 23% DV
      • Fat 23g 30% DV
      • Fiber 12g 41% DV
      • Sugar 2.2g 4% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 623 calories in Cooked Broccoli (Boiled, Drained) coming from 31% protein, 38% carbs, 31% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient components for Cooked Broccoli (Boiled, Drained). This food consists of 75.51% water, 9.19% protein, 11.18% carbs, 4.12% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      -- = missing data %DV
      Calories 623 31%
      Fat 23.1g 30%
      Protein 51.5g 103%
      Carbohydrate 62.7g 23%
      Sugars 2.2g 4%
      Fiber 11.6g 41%
      Cholesterol 0mg 0%
      Saturated Fats 3.4g 17%
      Net-Carbs 51.1g
      Trans Fatty Acids 0g
      -- = missing data %DV
      Calcium 1799.4mg 138%
      Iron, Fe 9.6mg 54%
      Potassium, K 1109.6mg 24%
      Magnesium 197.9mg 47%
      Phosphorus, P 651.3mg 52%
      Sodium 100.8mg 4%
      Zinc, Zn 5.4mg 49%
      Copper, Cu 1.2mg 129%
      Manganese 4mg 175%
      Selenium, Se 58.2mcg 106%
      Fluoride, F 71.2mcg 2%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      -- = missing data %DV
      Vitamin A, RAE 120.1mcg 13%
      Vitamin C 101.7mg 113%
      Thiamin (B1) 0.75mg 63%
      Riboflavin (B2) 0.47mg 36%
      Niacin (B3) 4.2mg 26%
      Vitamin B5 (PA) 1.9mg 38%
      Vitamin B6 0.69mg 41%
      Biotin --mcg
      Folate (B9) 333.2mcg 83%
      Folic acid 86.9mcg 22%
      Food Folate 246.3mcg 62%
      Folate DFE 394.8mcg 99%
      Choline 65.9mg 12%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta 1449.2mcg 13%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 2833.2IU
      Lycopene 0mcg
      Lut + Zeaxanthin 1684.8mcg
      Vitamin E 2.3mg 16%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K 220.1mcg 183%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) --mcg
      -- = missing data
      Water 423.3g
      Ash 5g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score -2.69
      Carbs & Sugars
      -- = missing data %DV
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.12g
      Glucose (Dextrose) 0.76g
      Fructose 1.2g
      Lactose 0g
      Maltose 0g
      Galactose 0g
      Starch 0g
      Carbohydrate, other --g
      Total sugar alcohols --g
      -- = missing data %AI
      Total Monounsaturated 5.052g
      Total Polyunsaturated 12.786g
      Omega 3s 1.673g 105%
      Omega 6s 11.112g 65%
      Omega 3 to Omega 6 Ratio 0.15
      Omega 6 to Omega 3 Ratio 6.64
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) 0g
      cis-cis-n6-Eicosadienoic Acid 0g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0g
      Lauric Acid (12:0) 0.003g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.064g
      Pentadecanoic Acid (15:0) 0g
      Palmitic Acid (16:0) 2.527g
      Margaric Acid (17:0) 0g
      Stearic Acid (18:0) 0.812g
      Arachidic Acid (20:0) 0.006g
      Behenic Acid (22:0) 0.008g
      Lignoceric Acid (24:0) --g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0.076g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) 0.003g
      Oleic Acid (18:1) 4.973g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 11.112g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 1.673g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) 0g
      Eicosatetraenoic Acid 20:4 0g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Essential Amino Acids
      Histidine 1284mg 183%
      Isoleucine 2466mg 176%
      Leucine 4088mg 150%
      Lysine 2620mg 125%
      Methionine 698mg 96%
      Phenylalanine 2513mg 287%
      Threonine 2280mg 217%
      Tryptophan 694mg 248%
      Valine 2667mg 147%
      Conditionally Essential Amino Acids
      Arginine 4116mg
      Cystine 279mg 97%
      Glycine 2197mg
      Proline 3106mg
      Tyrosine 2002mg 229%
      Non-Essential Amino Acids
      Alanine 2372mg
      Aspartic acid 6044mg
      Betaine 0.63mg
      Glutamic acid 9970mg
      Hydroxyproline --mg
      Serine 2982mg
      Data Source
      Cooked Broccoli (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)
      Cooked White Rice
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Firm Tofu
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.