Is cooked broccoli good for you?

Yes, cooked broccoli is a nutritious choice. It provides a good amount of fiber (3.3g per cup) and is rich in vitamins C and K, and folate, contributing to its high FoodScore of 69/100.

Is cooked broccoli good for weight loss?

Cooked broccoli can be beneficial for weight loss. It is low in calories (35 per cup) and high in fiber (3.3g), which can help you feel full and satisfied, supporting calorie management.

Is cooked broccoli good for diabetes?

Cooked broccoli is a suitable food for individuals with diabetes. It has no added sugar and is a good source of fiber (3.3g), which can help manage blood sugar levels.

Is cooked broccoli ultra-processed?

No, cooked broccoli is not ultra-processed. It is a whole food, classified as NOVA 1, meaning it is an unprocessed or minimally processed food.

vegetable · Serving 1 cup chopped

Broccoli (cooked)

Cooked broccoli scores a good 69/100. It is a nutrient-dense vegetable, offering a good source of fiber and essential micronutrients with no added sugar or saturated fat.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (3.3g)+3
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	35 kcal	—
Total fat	0.4 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	3.3 g	12%
Protein	2.4 g	5%
Added sugar	0 g	0%
Sodium	41 mg	2%
Potassium	293 mg	6%
Calcium	40 mg	3%
Iron	0.67 mg	4%
Magnesium	21 mg	5%
Phosphorus	67 mg	5%
Zinc	0 mg	0%
Vitamin A	0 %	0%
Vitamin C	71 %	71%
Vitamin D	0 %	0%
Vitamin E	5 %	5%
Vitamin K	117 %	117%
Vitamin B12	0 %	0%
Folate	27 %	27%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Kale (raw)

vegetable

75Very good

Spinach (raw)

vegetable

73Good

Frequently asked questions

Is cooked broccoli good for you?: Yes, cooked broccoli is a nutritious choice. It provides a good amount of fiber (3.3g per cup) and is rich in vitamins C and K, and folate, contributing to its high FoodScore of 69/100.
Is cooked broccoli good for weight loss?: Cooked broccoli can be beneficial for weight loss. It is low in calories (35 per cup) and high in fiber (3.3g), which can help you feel full and satisfied, supporting calorie management.
Is cooked broccoli good for diabetes?: Cooked broccoli is a suitable food for individuals with diabetes. It has no added sugar and is a good source of fiber (3.3g), which can help manage blood sugar levels.
Is cooked broccoli ultra-processed?: No, cooked broccoli is not ultra-processed. It is a whole food, classified as NOVA 1, meaning it is an unprocessed or minimally processed food.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.