Broccoli Recipe Calorie and Nutrition Calculator
Build your dish one ingredient at a time. Choose the matching food entry, enter its weight and set the number of servings. The calculator adds the ingredient values for the batch, divides them into equal portions and can show values per 100 g when you provide the finished food weight.
Nutrition estimates use the selected food entries per 100 g. Ingredient weights, portions and the optional finished weight come from your inputs. Food reference: USDA SR Legacy, 2018 release.
Build your recipe ingredient by ingredient
Start with the example beef-and-broccoli batch or replace it with your own ingredients. Weigh each ingredient in the state named in the food entry.
Weigh the cooked food without the container. Leave blank if unknown.
Generic USDA foods differ from branded products and restaurant recipes. Select the closest cut and preparation. Count the amount actually eaten if you discard oil, sauce or cooking liquid.
Energy per portion
275 kcal
| Energy | 275 kcal |
|---|---|
| Protein | 25.9 g |
| Carbohydrates | 11.3 g |
| Fat | 14.2 g |
| Fiber | 2.7 g |
- Ingredient weight entered
- 908 g
- Whole-batch energy
- 1,101 kcal
- Equal portions
- 4
Enter the measured finished batch weight to unlock per-100 g results. Raw ingredient weight is not a substitute.
Ingredient energy breakdown
| Ingredient | Weight | kcal |
|---|---|---|
| Ground beef, 90% lean, raw | 450 g | 792 |
| Broccoli, raw, chopped | 400 g | 136 |
| Olive oil | 10 g | 88 |
| Soy sauce, regular shoyu | 30 g | 16 |
| Sugar, granulated | 10 g | 39 |
| Cornstarch | 8 g | 30 |
Each contribution is ingredient grams × its per-100 g value ÷ 100. Whole-batch totals are divided by equal portions. All entered oil, fat, sauce and cooking liquid nutrients are counted as retained.
Choose a broccoli recipe for ingredient lists and cooking instructions to use alongside your nutrition estimate.
Calculations run in your browser. Your entered amounts are not sent to a server.
What belongs in a recipe calculation?
Include the ingredients that end up in the food you eat: broccoli, meat, rice, oil, thickener, sugar and sauces where relevant. A small amount of oil or sauce can matter even when the vegetable fills most of the bowl. Do not count only the ingredients that are easiest to weigh.
The result is an estimate based on the selected reference foods and entered amounts. It is not a restaurant nutrition label or a laboratory measurement of the finished dish. Ingredients with similar names can have different fat, moisture and nutrient values, so look carefully at each selection.
Match raw weights with raw foods
Choose the food entry that matches the state in which you weighed the ingredient. A raw beef weight belongs with a raw beef entry. A cooked rice weight belongs with a cooked rice entry. The same rule applies to raw broccoli and boiled, drained broccoli.
Do not enter a cooked meat weight under a raw entry because it happens to have the right ingredient name. Cooking changes water and may change retained fat. The calculator does not assume a universal meat yield, and changing the number of servings cannot repair an ingredient-state mismatch.
How does the calculator add nutrients?
For each ingredient, multiply its nutrient value per 100 g by the ingredient weight in grams, then divide by 100. Add those contributions across the recipe. The same arithmetic is applied separately to energy, protein, carbohydrate, fat and fiber using the available food-composition values.
For a simple example, 400 g raw broccoli at the reference 34 calories per 100 g contributes 136 calories. That calculation describes the broccoli entry only. Beef, oil, rice and sauce must be added as their own rows before the result describes a beef-and-broccoli meal.
Treat oil and draining as ingredients you can account for
Enter the oil you expect to eat, not an unexamined spoon measure. Weighing the bottle before and after pouring can give the amount added. If all that oil remains with the dish, counting all of it is a clear approach. If some is discarded, the retained amount is harder to determine.
The calculator cannot see fat left in a pan, oil wiped away or sauce poured off. Use a documented amount if you know it, or keep the uncertainty visible in your own estimate. Do not subtract an arbitrary percentage merely to make the final number look lower.
Divide the batch into equal servings
Once all ingredient rows are entered, choose the number of equal portions. A batch with 1,200 calories divided into four equal servings gives 300 calories per serving. The 1,200-calorie figure here is a hypothetical batch total used to show the division, not a preset value for beef and broccoli.
Equal servings assume the ingredients are shared evenly. A plate holding more meat and another holding mostly broccoli may not have the same calories even if their total weights match. Stir a mixed dish appropriately and distribute its main components before relying on equal-portion results.
Use finished weight for per-100-g results
If you weigh the finished edible batch, enter that weight without the pan or container. The calculator can then divide the batch nutrition by the final grams and multiply by 100. It can also show a finished weight for each equal serving.
For example, a hypothetical 1,200-calorie batch weighing 1,500 g contains 80 calories per 100 g. If the same accounted batch finishes at 1,200 g after more water evaporates, the result becomes 100 calories per 100 g. The batch total did not increase just because the finished food became lighter.
| Hypothetical batch | Finished weight | Calculated energy density |
|---|---|---|
| 1,200 calories | 1,500 g | 80 calories per 100 g |
| 1,200 calories | 1,200 g | 100 calories per 100 g |
Make a useful beef-and-broccoli estimate
Start by deciding which version you are making. Ground beef and sliced steak are different ingredient choices. Select the available entry that matches your meat and its stated preparation. Add broccoli, then enter oil, soy sauce, starch and sugar if they belong to your actual sauce.
Add rice only if you want it included in the meal result. Keep its dry and cooked weights separate, and use the matching entry. The ground beef and broccoli recipe provides a different cooking workflow from a sliced-steak stir-fry; neither is a guarantee about the ingredients or portion at a particular restaurant.
Check the result before saving it
Look for a missing oil row, a mistyped weight, an ingredient counted twice or a serving count left over from another meal. Read the selected food names again. A cooked entry chosen for raw food can produce a plausible-looking result that still answers the wrong question.
Keep a short ingredient record if you plan to repeat the dish. Note brands or label values when they matter, and update the calculation when quantities change. Rounding the final display is convenient, but it cannot remove uncertainty from ingredient choice, retained cooking fat or uneven serving distribution.
Frequently asked questions
Can this reproduce a restaurant’s calorie count?
Not reliably without that restaurant’s ingredient quantities, preparation and portion size. A generic beef-and-broccoli calculation describes the inputs entered here. Use an official restaurant nutrition statement when you need information about its named menu item.
Should I add cooking water as a calorie ingredient?
Plain water does not need an energy row. It can still change the finished weight and therefore calories per 100 g. Broth, milk or sauce is different because it may contribute nutrients and belongs in the ingredient calculation.
What if an ingredient is missing from the list?
Do not choose an unrelated food simply to complete the form. Use a trustworthy recipe calculator that accepts its label data, or keep a separate documented calculation. An omitted ingredient makes the displayed total incomplete.
Does the result tell me how much I should eat?
No. It estimates the recipe and portions entered. It does not calculate personal energy needs, make a weight-management plan or decide what portion suits a health condition. Use the serving planner for meal quantities you choose.
Why is the Per 100 g result unavailable?
Enter a positive measured finished batch weight to enable it. The tool cannot derive that weight from the raw ingredient total because cooking and draining can change food mass. Leave the field blank when unknown; whole-batch and equal-portion estimates remain available without inventing a finished weight.
Can I replace a generic ingredient with a branded label value?
The food selector chooses among the listed USDA entries; it does not import or edit a package label. A similar name is not proof of a brand match. If the product differs materially, use a separate calculation that accepts its actual label values rather than treating the generic entry as exact.
Sources and reference data
- USDA FoodData Central: food data documentation
- USDA FoodData Central: downloadable food composition records
- USDA FoodData Central: Broccoli, raw (FDC 170379)
Download the food reference table with exact USDA food IDs and per-100 g nutrient values.