Cooked broccoli calories vary based on the cooking method and added ingredients. Research from PMC shows that broccoli is a nutritional powerhouse with varying nutrient profiles depending on preparation:

Plain Cooked Broccoli (per cup, 156g):
• Steamed: 55 calories
• Boiled: 55 calories
• Roasted: 66 calories
• Stir-fried: 84 calories
• Sautéed: 75 calories
• Microwaved: 55 calories

With Added Fats (per cup):
• With 1 tsp butter: 89 calories
• With 1 tbsp olive oil: 174 calories
• With cheese sauce: 155 calories
• With hollandaise: 205 calories

Calculate your daily calorie needs with our BMR calculator to see how cooked broccoli fits into your nutrition plan.

Broccoli Serving Size Guidelines

Standard Serving: One cup (156g) of cooked broccoli provides about 55 calories and counts as one vegetable serving according to dietary guidelines.

Serving Variations:
• Small serving: 1/2 cup (78g) – 27 calories
• Medium serving: 1 cup (156g) – 55 calories
• Large serving: 1.5 cups (234g) – 82 calories
• Extra large: 2 cups (312g) – 109 calories

Portion Control: Cooked broccoli is naturally low in calories and high in nutrients. Plan your daily macros accordingly, especially when adding high-calorie sauces or fats.

Cooked Broccoli Nutritional Profile

Cooked broccoli retains most of its nutritional value while becoming more digestible. Studies from ScienceDirect show that cooking methods significantly impact nutrient retention and bioavailability.

Key Nutrients (per cup cooked, 156g):
• Vitamin C: 84-101mg (93-112% DV)
• Vitamin K: 220µg (183% DV)
• Folate: 78-85µg (20-21% DV)
• Fiber: 5.1g (18% DV)
• Protein: 3.7g (contains all essential amino acids)
• Potassium: 457mg (10% DV)
• Iron: 1.37mg (8% DV)

Antioxidant Power: Cooked broccoli provides sulforaphane, glucosinolates, and carotenoids. Calculate your daily protein needs to optimize your broccoli consumption with other protein sources.

Cooking Methods and Nutrient Retention

Best Methods for Nutrient Retention: Steaming and microwaving preserve the most nutrients, retaining 80-90% of vitamin C and other water-soluble vitamins. Research in ResearchGate confirms optimal cooking methods for maximum nutrition.

Nutrient Changes During Cooking:
• Steaming: Minimal nutrient loss (10-20%), enhanced bioavailability
• Boiling: 25-50% loss of water-soluble vitamins
• Roasting: Concentrates flavors, 15-25% nutrient loss
• Stir-frying: Quick cooking preserves 80-85% of nutrients

Enhanced Absorption: Cooking breaks down cell walls, making some nutrients more bioavailable. Use our glycemic index calculator to plan balanced meals with cooked broccoli.

Cancer Prevention & Antioxidant Power

Sulforaphane Content: Cooked broccoli contains bioactive sulforaphane, which has potent anti-cancer properties. Light cooking can increase sulforaphane availability by breaking down cell walls, though excessive heat may reduce it.

Antioxidant Benefits: Rich in vitamin C, beta-carotene, and flavonoids that combat oxidative stress and reduce inflammation throughout the body.

Immune Support: High vitamin C content supports immune function and collagen synthesis. Calculate your exercise calorie burn to determine optimal broccoli portions for your activity level.

Digestive Health & Heart Benefits

Fiber Content: Cooked broccoli provides 5.1g of fiber per cup, supporting digestive health and promoting beneficial gut bacteria growth.

Heart Health: Potassium, fiber, and antioxidants work together to support cardiovascular health by helping maintain healthy blood pressure and cholesterol levels.

Bone Health: Excellent source of vitamin K, essential for bone metabolism and calcium absorption. Monitor your overall health with our heart rate calculator.

Weight Management & Fitness Goals

Low Calorie Density: Cooked broccoli provides only 55 calories per cup while delivering substantial nutrition, making it ideal for weight management.

Satiety Factor: High fiber and water content promote feelings of fullness with minimal calories. Use our BMI calculator to determine your ideal weight range.

Metabolic Benefits: B-vitamins support energy metabolism, while fiber helps regulate blood sugar. Plan your nutrition with our workout planner.

Special Dietary Needs

Diabetes-Friendly: Low glycemic index and high fiber content help regulate blood sugar levels, making cooked broccoli excellent for diabetes management.

Anti-Inflammatory: Contains compounds that help reduce chronic inflammation, beneficial for arthritis and other inflammatory conditions.

Thyroid Considerations: Cooking significantly reduces goitrogenic compounds, making it safer for those with thyroid concerns. However, moderate consumption is still recommended. Calculate your ideal weight for personalized nutrition planning.

Optimal Cooking Techniques

Steaming (Best Overall): Preserves maximum nutrients while making broccoli tender and digestible. Steam for 4-5 minutes until bright green and tender-crisp.

Microwaving (Quick & Nutritious): Add 2-3 tablespoons water and microwave for 3-4 minutes. Retains 85-90% of nutrients with minimal cooking time.

Roasting (Flavor Enhancement): Toss with olive oil and roast at 400-425°F for 12-15 minutes. Caramelization adds flavor while maintaining good nutrition.

Healthy Preparation and Seasoning Tips

Minimal Added Fats: Use cooking sprays or small amounts of healthy oils like olive or avocado oil to keep calories controlled while enhancing nutrient absorption.

Flavor Enhancers: Add garlic, lemon juice, herbs, or spices for flavor without significant calories. These additions also provide additional antioxidants.

Nutrient Pairing: Combine with healthy fats to enhance absorption of fat-soluble vitamins. Use our fat intake calculator to balance added fats optimally.

Is cooked broccoli as nutritious as raw broccoli?

Cooked broccoli retains most of its nutritional value and actually enhances the bioavailability of some nutrients. While some vitamin C is lost during cooking, other compounds like sulforaphane become more accessible. Steaming and microwaving preserve the most nutrients, while boiling causes the greatest losses. The fiber, minerals, and most vitamins remain largely intact regardless of cooking method.

How many calories should I budget for cooked broccoli with additions?

Plain cooked broccoli contains only 55 calories per cup, but additions can increase this significantly. Common additions include: butter (1 tbsp = 102 calories), olive oil (1 tbsp = 119 calories), or cheese sauce (2 tbsp = 100 calories). A typical serving with moderate fat addition totals 155-175 calories. Use our macro calculator to determine how this fits into your daily nutrition goals.

Can people with thyroid issues eat cooked broccoli?

Yes, people with thyroid conditions can generally eat cooked broccoli safely. Cooking significantly reduces goitrogenic compounds that could potentially interfere with thyroid function. The heat breaks down these compounds, making cooked broccoli safer than raw for those with thyroid concerns. However, individuals with specific thyroid conditions should consult their healthcare provider about appropriate serving sizes and frequency of consumption.

Is cooked broccoli good for weight loss?

Cooked broccoli is excellent for weight loss due to its low calorie density and high nutrient content. With only 55 calories per cup and 5.1g of fiber, it provides satiety with minimal calories. The high water and fiber content help you feel full, while the nutrients support healthy metabolism. Calculate your daily calorie needs with our calorie calculator to determine optimal serving sizes for your weight loss goals.