Broccoli and cauliflower serving size, cups to grams
Here a serving of cooked broccoli and cauliflower is counted as 1 cup, which USDA weighs at 5.5 oz (155 g), with 36 calories and 3.6 g protein. 100 g (3.5 oz) is about 2/3 cup.
Serving sizes of cooked broccoli and cauliflower
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 5.5 oz (155 g) | 36 calories | 3.6 g | 7 g | 0.26 g |
| 1 oz | 1 oz (28 g) | 7 calories | 0.67 g | 1.3 g | 0.05 g |
| 100 g | 3.5 oz (100 g) | 23 calories | 2.4 g | 4.5 g | 0.17 g |
Cups to grams
USDA weighs 1 cup of cooked broccoli and cauliflower at 155 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.5 oz (155 g) | 36 calories |
| 3/4 cup | 4.1 oz (116 g) | 27 calories |
| 2/3 cup | 3.6 oz (103 g) | 24 calories |
| 1/2 cup | 2.7 oz (78 g) | 18 calories |
| 1/3 cup | 1.8 oz (52 g) | 12 calories |
| 1/4 cup | 1.4 oz (39 g) | 9 calories |
| 1 tbsp | 9.7 g | 2 calories |
| 1 tsp | 3.2 g | 1 calorie |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.9 tbsp | 7 calories |
| 100 g (3.5 oz) | 2/3 cup | 23 calories |
| 1 lb (454 g) | 3 cups | 104 calories |
What 3.5 oz (100 g) of broccoli and cauliflower looks like
3.5 oz (100 g) of cooked broccoli and cauliflower is 3.5 oz, or about 2/3 cup. It has 23 calories, 2.4 g protein, 4.5 g carbs and 0.17 g fat.
How much broccoli and cauliflower for 30 g of protein
There is 2.4 g of protein in 3.5 oz (100 g) of cooked broccoli and cauliflower, so 30 g of protein would take 45 oz (1277 g), about 8 1/4 cups, with 294 calories. It is not a practical way to reach a protein target.
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Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Cooked broccoli and cauliflower (no added fat): Broccoli and cauliflower, cooked, no added fat, FDC ID 2710031 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.