How many calories are in 1/2 cup of broccoli?

January 4, 2026 •

3 min read

According to the National Kidney Foundation, a 1/2 cup of cooked broccoli contains just 27 calories, making it an excellent low-calorie option for any meal. Its nutritional value varies slightly between raw and cooked forms, but in both preparations, it remains a powerhouse of vitamins, minerals, and fiber.

Quick Summary

This guide details the calorie counts for a half-cup of raw and cooked broccoli, breaks down its nutritional profile, compares it to similar vegetables, and explores how preparation methods affect its nutrient content. It also highlights the many health benefits of including this cruciferous vegetable in a balanced diet.

Key Points

Low Calorie Count: A 1/2 cup of cooked broccoli has only 27 calories, and a raw 1/2 cup contains 31 calories.
Rich in Vitamins: Broccoli is an excellent source of Vitamin K, Vitamin C, and Folate, which are vital for bone, immune, and cellular health.
High in Fiber: With nearly 3 grams of dietary fiber per 1/2 cup, it helps with digestion and promotes a feeling of fullness.
Nutrient Retention: Cooking methods like steaming, roasting, and stir-frying are recommended over boiling to preserve the most vitamins.
Health Benefits: The compounds in broccoli, like sulforaphane, have anti-inflammatory and antioxidant effects, contributing to heart and cellular health.
Supports Weight Management: Due to its low-calorie density and high fiber content, broccoli can help fill you up without adding excessive calories.

Broccoli: The Low-Calorie Powerhouse

Broccoli is a nutritional staple often recommended for weight management and overall health due to its high nutrient density and low-calorie content. A half-cup serving provides significant vitamins, minerals, and dietary fiber for minimal caloric cost, making it an ideal addition to any meal. Understanding the slight variations between raw and cooked broccoli can help you make the best dietary choices.

Raw vs. Cooked: How Preparation Affects Calories

When considering how many calories are in 1/2 cup of broccoli, the preparation method is a key factor. The difference in calorie count is small but worth noting, primarily due to the water content and density changes that occur during cooking.

Raw Broccoli: A 1/2 cup of raw, chopped broccoli contains approximately 31 calories. It offers a slightly higher concentration of calories, protein, and carbohydrates by weight compared to its cooked counterpart, as it has not been softened by cooking. The crisp, firm texture also means you consume more plant matter per volume before it's broken down.
Cooked Broccoli: A 1/2 cup of cooked broccoli (boiled, drained) typically contains around 27 calories. The cooking process causes the vegetable to absorb some water and become softer, meaning a half-cup serving contains a little less dense material than an equal volume of raw broccoli. Steaming or microwaving can retain more nutrients than boiling, where water-soluble vitamins like Vitamin C can leach into the water.

Beyond Calories: A Nutrient-Dense Vegetable

Broccoli is much more than just a low-calorie food; it is packed with essential nutrients. A half-cup serving is rich in several vitamins and minerals crucial for bodily function.

Key Nutrients in 1/2 Cup of Broccoli (Cooked)

Vitamin C: Provides a significant portion of your daily requirement, essential for immune function and collagen synthesis.
Vitamin K: Delivers a large percentage of your daily needs, supporting blood clotting and bone health.
Folate (B9): Important for cell growth and metabolism.
Dietary Fiber: Promotes healthy digestion and helps you feel full.
Potassium: Supports healthy blood pressure levels.

How Broccoli Compares to Other Vegetables

To put broccoli's calorie and nutrient profile into perspective, here's a comparison table with other common cooked non-starchy vegetables, using a 1/2 cup serving size:


Food	Calories	Protein (g)	Fiber (g)
Broccoli	27	1.9	2.6
Spinach	21	2.7	2.2
Cauliflower	25	2.0	2.5
Kale	18	1.9	2.6
Asparagus	22	2.2	2.2

As the table shows, broccoli offers one of the best calorie-to-fiber ratios, making it exceptionally satiating for its low caloric value. While spinach and asparagus may have slightly more protein per half-cup, broccoli remains a top contender for overall nutrient density among popular vegetables.

Best Practices for Cooking Broccoli to Preserve Nutrients

How you cook broccoli can impact its nutritional content. Water-soluble vitamins like Vitamin C and some B vitamins can be lost when vegetables are boiled. For maximum nutrient retention, it is best to cook broccoli with as little water as possible, or for a shorter duration.

Here are some of the best cooking methods:

Steaming: Gently cooks the broccoli with steam, minimizing the loss of nutrients.
Roasting: Creates a delicious, caramelized flavor and texture with minimal nutrient loss.
Stir-frying: A quick cooking method that helps preserve nutrients by not submerging the vegetable in water.
Microwaving: Another quick option that can be highly effective for preserving heat-sensitive nutrients.

Conclusion

In summary, a half-cup of broccoli contains a minimal number of calories, typically around 27 for cooked and 31 for raw, while providing a significant amount of essential vitamins and dietary fiber. This low-calorie density and high nutrient load make it a stellar choice for weight management and overall health. By choosing cooking methods like steaming, roasting, or stir-frying, you can maximize its impressive nutritional benefits. Making broccoli a regular part of your diet is a simple yet effective way to improve your intake of key nutrients and support your well-being.

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Frequently Asked Questions

Yes, cooking slightly reduces the calories per half-cup of broccoli. A half-cup of raw broccoli has approximately 31 calories, while the same amount cooked has about 27 calories because cooking slightly decreases its overall density.

Both raw and cooked broccoli are healthy, but they offer slightly different nutritional profiles. Cooking can reduce some heat-sensitive nutrients like Vitamin C, while other compounds, like carotenoids, may become more bioavailable. Steaming is generally recommended for retaining the most nutrients.

A 1/2 cup of broccoli is a great source of Vitamin C, Vitamin K, and folate. It also contains good amounts of dietary fiber, potassium, and antioxidants.

Yes, broccoli is beneficial for weight loss. It is low in calories and high in fiber, which helps you feel full and satisfied, reducing overall calorie intake.

To preserve the maximum amount of nutrients, especially water-soluble vitamins, it's best to steam, roast, or stir-fry broccoli rather than boiling it.

Yes, broccoli is good for heart health. Studies have shown that consuming steamed broccoli regularly can help reduce total cholesterol levels and improve cardiovascular function.

Yes, all parts of the broccoli plant are edible. The stalk contains a high amount of fiber, while the leaves are particularly rich in antioxidants, Vitamin E, and calcium.