Nutrition database
Cruciferous vegetables nutrition facts
Broccoli, cauliflower, cabbage, brussels sprouts, bok choy and their relatives, raw, cooked, frozen or fermented. Raw and cooked numbers per cup differ mostly because cooking changes how much fits in the cup.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Broccoli | 1 cup chopped | 31 | 2.6 g | 6 g | 0.3 g |
| Bok Choy | 1 cup, shredded | 9 | 1.1 g | 1.5 g | 0.1 g |
| Brussels Sprouts | 1 cup | 38 | 3 g | 7.9 g | 0.3 g |
| Cabbage | 1 cup, chopped | 22 | 1.1 g | 5.2 g | 0.1 g |
| Cauliflower | 1 cup chopped (1/2" pieces) | 27 | 2.1 g | 5.3 g | 0.3 g |
| Kimchi | 1 cup | 23 | 1.7 g | 3.6 g | 0.8 g |
| Red Cabbage | 1 cup, chopped | 28 | 1.3 g | 6.6 g | 0.1 g |
| Sauerkraut | 1 cup | 27 | 1.3 g | 6.1 g | 0.2 g |
| Broccoli Rabe | 1 cup chopped | 9 | 1.3 g | 1.1 g | 0.2 g |
| Cooked Brussels Sprouts | 1/2 cup | 28 | 2 g | 5.5 g | 0.4 g |
| Cooked Cabbage | 1/2 cup, shredded | 17 | 1 g | 4.1 g | <0.1 g |
| Cooked Cauliflower | 1/2 cup (1" pieces) | 14 | 1.1 g | 2.5 g | 0.3 g |
| Frozen Broccoli | 1 cup | 41 | 4.4 g | 7.5 g | 0.5 g |
| Kohlrabi | 1 cup | 36 | 2.3 g | 8.4 g | 0.1 g |
| Napa Cabbage | 1 cup, shredded | 12 | 0.9 g | 2.5 g | 0.2 g |
| Steamed Broccoli | 1/2 cup, chopped | 27 | 1.9 g | 5.6 g | 0.3 g |
| Bok Choy Boiled | 1 cup, shredded | 20 | 2.7 g | 3 g | 0.3 g |
| Bok Choy Boiled with Salt | 1 cup, shredded | 20 | 2.7 g | 3 g | 0.3 g |
| Broccoli Boiled with Salt | 1 stalk, medium (7-1/2" - 8" long) | 63 | 4.3 g | 12.9 g | 0.7 g |
| Broccoli Flower Clusters | 1 cup flowerets | 20 | 2.1 g | 3.6 g | 0.2 g |
| Broccoli Frozen Chopped Boiled | 1 cup | 52 | 5.7 g | 9.8 g | 0.2 g |
| Broccoli Frozen Chopped Boiled with Salt | 1 cup | 52 | 5.7 g | 9.8 g | 0.2 g |
| Broccoli Frozen Spears | 1/3 package (10 oz) | 28 | 2.9 g | 5.1 g | 0.3 g |
| Broccoli Frozen Spears Boiled | 1/2 cup | 26 | 2.9 g | 4.9 g | 0.1 g |
| Broccoli Frozen Spears Boiled with Salt | 1/2 cup | 26 | 2.9 g | 4.9 g | 0.1 g |
| Broccoli Leaves | 100 g | 28 | 3 g | 5.1 g | 0.4 g |
| Broccoli Rabe Cooked | 1 NLEA serving | 21 | 3.3 g | 2.7 g | 0.4 g |
| Broccoli Stalks | 1 stalk | 32 | 3.4 g | 6 g | 0.4 g |
| Brussels Sprouts Boiled with Salt | 1 sprout | 8 | 0.5 g | 1.5 g | 0.1 g |
| Brussels Sprouts Frozen | 1/3 package (10 oz) | 39 | 3.6 g | 7.5 g | 0.4 g |
| Brussels Sprouts Frozen Boiled | 1 cup | 65 | 5.6 g | 12.9 g | 0.6 g |
| Brussels Sprouts Frozen Boiled with Salt | 1 cup | 65 | 5.6 g | 12.9 g | 0.6 g |
| Cabbage Boiled with Salt | 1/2 cup, shredded | 17 | 1 g | 4.1 g | <0.1 g |
| Cabbage Freshly Harvested | 1/2 cup, shredded | 8 | 0.4 g | 1.9 g | 0.1 g |
| Cabbage Stored | 1/2 cup, shredded | 8 | 0.4 g | 1.9 g | 0.1 g |
| Cauliflower Boiled with Salt | 1/2 cup (1" pieces) | 14 | 1.1 g | 2.5 g | 0.3 g |
| Cauliflower Frozen | 1/2 cup (1" pieces) | 16 | 1.3 g | 3.1 g | 0.2 g |
| Cauliflower Frozen Boiled | 1 cup (1" pieces) | 34 | 2.9 g | 6.8 g | 0.4 g |
| Cauliflower Frozen Boiled with Salt | 1 cup (1" pieces) | 31 | 2.9 g | 5.7 g | 0.4 g |
| Chinese Broccoli | 100 g | 26 | 1.2 g | 4.7 g | 0.8 g |
| Chinese Broccoli Cooked | 1 cup | 19 | 1 g | 3.4 g | 0.6 g |
| Green Cauliflower | 1 head, medium (5-6" dia) | 134 | 12.7 g | 26.2 g | 1.3 g |
| Green Cauliflower Cooked | 0.2 head | 29 | 2.7 g | 5.7 g | 0.3 g |
| Green Cauliflower Cooked with Salt | 1/2 cup (1" pieces) | 20 | 1.9 g | 3.9 g | 0.2 g |
| Japanese-Style Pickled Cabbage | 1 cup | 45 | 2.4 g | 8.5 g | 0.2 g |
| Kohlrabi Boiled | 1 cup slices | 48 | 3 g | 11 g | 0.2 g |
| Kohlrabi Boiled with Salt | 1 cup slices | 48 | 3 g | 11 g | 0.2 g |
| Mustard Cabbage Salted | 1 cup | 36 | 1.4 g | 7.2 g | 0.1 g |
| Napa Cabbage Boiled | 1 cup, shredded | 17 | 1.8 g | 2.9 g | 0.2 g |
| Napa Cabbage Boiled with Salt | 1 cup, shredded | 17 | 1.8 g | 2.9 g | 0.2 g |
| Napa Cabbage Cooked | 1 cup | 13 | 1.2 g | 2.4 g | 0.2 g |
| Red Cabbage Boiled | 1 leaf | 6 | 0.3 g | 1.5 g | <0.1 g |
| Red Cabbage Boiled with Salt | 1 leaf | 6 | 0.3 g | 1.5 g | <0.1 g |
| Savoy Cabbage | 1 cup, shredded | 19 | 1.4 g | 4.3 g | 0.1 g |
| Savoy Cabbage Boiled | 1 cup, shredded | 35 | 2.6 g | 7.8 g | 0.1 g |
| Savoy Cabbage Boiled with Salt | 1 cup, shredded | 35 | 2.6 g | 7.8 g | 0.1 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Cruciferous vegetables compared, per 100 g
- Most protein per 100 g: Broccoli Rabe Cooked (3.83 g), Brussels Sprouts Frozen (3.78 g), Brussels Sprouts Frozen Boiled (3.64 g).
- Fewest calories per 100 g: Bok Choy Boiled (12), Bok Choy Boiled with Salt (12), Napa Cabbage Cooked (12).
- Most fiber per 100 g: Brussels Sprouts Frozen Boiled (4.1 g), Brussels Sprouts Frozen Boiled with Salt (4.1 g), Brussels Sprouts (3.8 g).
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