Fiber content
Fiber per 1 cup cooked (156 g): 5.1 g - that works out to 9.4 g of fiber for each 100 kcal.
| Total fiber, one serving | 5.1 g (1 cup cooked) |
|---|---|
| Serving weight | 156 g |
| Fiber in 100 g | 3.3 g |
| Fiber per 100 kcal | 9.4 g |
| Energy, one serving | 55 kcal |
| Women 19-50 (25 g a day) | 20% per serving |
| Men 19-50 (38 g a day) | 13% per serving |
| Label Daily Value (28 g) | 18% per serving |
| Place in vegetables, by serving | 71st of 179 |
| Place in vegetables, per 100 kcal | 23rd of 178 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 5.1 g in a 1 cup cooked serving of broccoli is 20% of the first and 13% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 18%.
Calorie for calorie, the figure is 9.4 g of fiber per 100 kcal (this serving is 55 kcal). Among the 178 vegetables with USDA energy data here that is 23rd, and 31st across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from broccoli alone would take 5 servings, and 38 g would take 8. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 3.3 g | 35 |
| 1 cup cooked - this page's serving | 156 | 5.1 g | 55 |
| 0.5 cup, chopped | 78 | 2.6 g | 27 |
| 1 stalk, large (11"-12" long) | 280 | 9.2 g | 98 |
| 1 stalk, medium (7-1/2" - 8" long) | 180 | 5.9 g | 63 |
| 1 stalk, small (5" long) | 140 | 4.6 g | 49 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Same food, other preparations
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Questions
5.1 g of total dietary fiber, in a portion weighing 156 g. On a US label that reads as 18% of the 28 g Daily Value.
By fiber per serving it is number 71 of 179 in its group in this database, and number 23 of 178 when ranked by fiber per 100 kcal.
9.4 g. USDA lists 3.3 g of fiber and 35 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 5 for the 25 g Adequate Intake for women aged 19 to 50, or 8 for the 38 g set for men of those ages.
Per-100 g figures and portion weights on this page come from USDA FoodData Central record 169967 (Broccoli, cooked, boiled, drained, without salt, SR Legacy). USDA nutrient data is public domain.