A little kitchen maths, made easier.
Choose the question you need answered. These six tools cover different tasks: counting food energy, dividing a cooked batch, converting measurements, estimating whole heads, planning servings and adding up a recipe.
Start with the filled example or enter your own measurements. Each calculator explains its formula, shows the assumptions behind the result and lets you copy or download your numbers.
Broccoli Calorie & Macro Calculator
Find calories and macros in a portion.
Choose raw or cooked broccoli, enter grams, cups or ounces, add olive oil and divide the result into servings.
Open calculatorCooked Portion & Yield Calculator
Divide a batch you have already cooked.
Use your starting and finished weights to split a cooked batch, calculate weight yield or count portions of a chosen size.
Open calculatorBroccoli Cups, Grams & Ounces Converter
Translate a recipe measurement.
Convert between US cups, grams and weight ounces with separate raw chopped and boiled broccoli references.
Open calculatorWhole Heads to Cups Calculator
Estimate usable broccoli from shopping quantities.
Enter a whole-head weight and usable share after trimming, or work backward from the cups your recipe needs.
Open calculatorBroccoli Serving & Meal Planner
Plan the amount for your table.
Choose full and smaller portions, your preferred serving weight and an extra allowance for a group meal.
Open calculatorBeef & Broccoli Recipe Calorie Calculator
Estimate a whole recipe, ingredient by ingredient.
Build a recipe from 16 food references. See batch and serving calories, macros and ingredient contributions.
Open calculatorWhich measurements should you use?
Use grams when you can weigh the food. Cup conversions use a named USDA household reference; they do not make every loosely filled or tightly packed cup weigh the same. A whole broccoli head also varies in size and in the amount kept after trimming.
Match nutrient entries to the food you weighed. Raw broccoli, boiled broccoli, raw beef and cooked beef are separate food references. A weight-yield calculation describes the batch on your scale, not how much of every nutrient survived cooking.
Where do the food values come from?
The calorie and recipe calculators use USDA FoodData Central records with exact food IDs. They cover energy, protein, carbohydrates, fat and fiber. They are reference estimates rather than a complete nutrition label or a restaurant-specific analysis.
Download the 16-food reference table, or read the broccoli nutrition guide. For cooking instructions, visit how to cook broccoli and the recipe collection.