CaloriMateRaw and cooked reference values
| Reference and preparation | kcal | Protein g | Carbs g | Fat g | Fiber g | USDA NDB |
|---|---|---|---|---|---|---|
| Broccoli, raw | 34 | 2.82 | 6.64 | 0.37 | 2.6 | 11090 |
| Broccoli, cooked, boiled, drained, without salt | 35 | 2.38 | 7.18 | 0.41 | 3.3 | 11091 |
| Carrots, raw | 41 | 0.93 | 9.58 | 0.24 | 2.8 | 11124 |
| Carrots, cooked, boiled, drained, without salt | 35 | 0.76 | 8.22 | 0.18 | 3 | 11125 |
| Cucumber, with peel, raw | 15 | 0.65 | 3.63 | 0.11 | 0.5 | 11205 |
| Tomatoes, red, ripe, raw, year round average | 18 | 0.88 | 3.89 | 0.2 | 1.2 | 11529 |
| Spinach, raw | 23 | 2.86 | 3.63 | 0.39 | 2.2 | 11457 |
| Spinach, cooked, boiled, drained, without salt | 23 | 2.97 | 3.75 | 0.26 | 2.4 | 11458 |
Reference values use USDA SR Legacy foods per 100 g edible material. Names and identifiers describe the reference entry, not every cultivar, recipe or product. Nutrient values are rounded in results; database energy may use food-specific factors and need not equal a simple 4/4/9 sum.
Why preparation changes the comparison
Raw and cooked entries are different reference foods. Boiling changes water content and can change nutrient retention. A 100 g cooked portion is not automatically the cooked equivalent of 100 g raw vegetables. Oil, cheese, sauces and dressings require separate entries.
For a mixed pan, weigh ingredients before cooking or weigh the finished batch and use the recipe calculator. Choose an edible weight: peel, stems or other discarded material must be handled consistently.
Common questions
Does boiling add calories to vegetables?
Water does not supply food energy. Water uptake or loss can change the calories per 100 g, and ingredients added during cooking change batch energy.
Sources & methods
- USDA FoodData Central: SR Legacy reference foodsPer 100 g edible material. Individual food names and SR Legacy NDB numbers appear in the reference tables.