Broccoli is often praised for its vitamin C and fiber, but it also contributes a meaningful amount of iron — especially when you consider how much you can eat in a single serving. This calculator helps you estimate the iron content in any amount of broccoli, whether you're tracking micronutrients for a balanced diet, managing iron intake for athletic performance, or simply curious about your daily values.
Simply enter the weight of broccoli (raw or cooked) and choose your preferred unit. The tool instantly converts to grams, calculates the iron based on USDA reference data, and shows you the percentage of your daily recommended intake. You can also compare raw versus cooked broccoli, since cooking affects water content and nutrient density per gram.
Whether you're a dietitian planning meals, a fitness enthusiast monitoring iron for endurance, or someone following a plant-based diet, this tool gives you quick, accurate numbers to support your nutrition goals.
🥦 Broccoli Iron Calculator
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How to Use This Tool
Enter the amount of broccoli you plan to eat, select the unit (grams, ounces, cups, or stalks), and choose whether it's raw or cooked. Click "Calculate Iron" to see the total iron in milligrams and the percentage of your daily value. The tool uses standard serving sizes: 1 cup of chopped raw broccoli weighs about 91 grams, and one medium stalk weighs about 148 grams. If you're using a food scale, grams give the most accurate result.
You can also use the quick-fill buttons to instantly load common portions like 85 grams (about 3 ounces) or one cup. This is handy when you're meal prepping and don't want to type numbers repeatedly.
How It Works
The calculator uses USDA FoodData Central reference values for broccoli. Raw broccoli contains approximately 0.73 mg of iron per 100 grams, while cooked (boiled, drained) broccoli contains about 0.67 mg per 100 grams. The slight difference is due to water loss during cooking, which concentrates some nutrients but also leaches a small amount of minerals into the cooking water.
The formula is simple: Iron (mg) = (weight in grams × iron per 100g) / 100. For example, 150 grams of raw broccoli would give you (150 × 0.73) / 100 = 1.095 mg of iron. The daily value is calculated against the FDA's reference of 18 mg for adults, which is used on nutrition labels.
Worked Examples
Example 1: You eat 1 cup of raw broccoli (91 g). Iron = (91 × 0.73) / 100 = 0.66 mg. That's about 3.7% of your daily value.
Example 2: You have a large serving of cooked broccoli, 200 g. Iron = (200 × 0.67) / 100 = 1.34 mg, which is 7.4% of your daily value.
Example 3: A medium stalk (148 g) raw gives (148 × 0.73) / 100 = 1.08 mg, or 6.0% DV.
Tips & Best Practices
- Pair broccoli with vitamin C-rich foods like lemon juice, bell peppers, or tomatoes to enhance iron absorption.
- If you're vegetarian or vegan, combine broccoli with legumes and whole grains to meet your iron needs more easily.
- Use a digital kitchen scale for the most accurate measurements, especially when tracking iron for medical reasons.
- Remember that cooking methods vary: steaming retains more nutrients than boiling, so iron values may be slightly higher for steamed broccoli.
Factors Affecting Accuracy
Iron content can vary based on soil conditions, broccoli variety, and growing practices. The USDA values are averages from multiple samples, so your actual broccoli may differ by a small margin. Also, if you cook broccoli in a large amount of water and discard the water, some iron will be lost. For precise dietary tracking, consider using a nutrition database app that accounts for specific brands or preparation methods.
Frequently Asked Questions
Is broccoli a good source of iron? Broccoli provides a modest amount of iron, but it's not as rich as red meat or spinach. However, it's a valuable contributor in a varied diet, especially for plant-based eaters.
Should I eat broccoli raw or cooked for more iron? Raw broccoli has slightly more iron per 100g, but cooking can make it easier to eat larger quantities. Both are fine; choose based on your preference.
Can I use this calculator for frozen broccoli? Frozen broccoli typically has similar iron content to raw, but check the package for added sauces or seasonings that might alter values.
How does broccoli compare to other vegetables? For reference, spinach has about 2.7 mg per 100g raw, while kale has about 1.5 mg. Broccoli is lower but still contributes to your daily intake.
Additional Resources
For more detailed nutrient data, visit the USDA FoodData Central. You can also explore our spinach calorie calculator for another leafy green comparison, or check the iron-rich foods guide for broader dietary planning.