🥦 Cooked Broccoli Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for cooked broccoli with different cooking methods. Get detailed nutrition facts for this nutritional powerhouse including vitamins, minerals, fiber, and antioxidants.
How Many Calories Are In Cooked Broccoli?
Cooked broccoli calories vary based on the cooking method and added ingredients:
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 Nutrition Comparison Chart
| Cooking Method | Calories (1 cup) | Protein (g) | Carbs (g) | Fiber (g) | Vitamin C (mg) | Vitamin K (µg) | Folate (µg) |
|---|---|---|---|---|---|---|---|
| Steamed | 55 | 3.7 | 11.2 | 5.1 | 101.2 | 220.1 | 84 |
| Boiled | 55 | 3.7 | 11.2 | 5.1 | 84.2 | 220.1 | 78 |
| Roasted | 66 | 4.2 | 12.8 | 5.5 | 95.8 | 245.2 | 81 |
| Stir-Fried | 84 | 4.0 | 12.6 | 5.1 | 88.4 | 235.8 | 80 |
| Microwaved | 55 | 3.8 | 11.1 | 5.1 | 98.5 | 218.7 | 83 |
| Sautéed | 75 | 4.0 | 12.2 | 5.3 | 92.1 | 228.4 | 81 |
| Blanched | 52 | 3.6 | 10.8 | 5.0 | 89.7 | 215.3 | 79 |
| Grilled | 68 | 4.3 | 13.1 | 5.5 | 87.2 | 248.9 | 85 |
Nutritional Information for Cooked Broccoli
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.
References
- Li, H., Xia, Y., Liu, H., Guo, H., He, X., Liu, Y., Wu, D., Mai, Y., Li, H., Zou, L., & Gan, R. (2021). Nutritional values, beneficial effects, and food applications of broccoli (Brassica oleracea var. Italica Plenck). Trends in Food Science & Technology, 119, 288-308.
- Syed, R. U., Moni, S. S., Bin Break, M. K., A Khojali, W. M., Jafar, M., Alshammari, M. D., Abdelsalam, K., Taymour, S., Mutni Alreshidi, K. S., Elhassan Taha, M. M., & Mohan, S. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics, 12(7), 1157.
- Almeida, H. J., Carmona, V. M., Cavalcante, V. S., Filho, A. B., Prado, R. D., Flores, R. A., Borges, B. M., & Mauad, M. (2020). Nutritional and Visual Diagnosis in Broccoli (Brassica oleracea var. Italica L.) Plants: Disorders in Physiological Activity, Nutritional Efficiency and Metabolism of Carbohydrates. Agronomy, 10(10), 1572.
- Dhiman, Anju & Attri, Surekha & Hamid, Hamid. (2019). Nutritional quality of organic and conventionally grown broccoli (Brassica oleracea L var. italica). The Pharma Innovation. 8. 160-162. 10.22271/tpi.2019.v8.i9c.3977.
