How Many Calories Are In 1 Cup of Boiled Broccoli?

November 12, 2025 •

3 min read

According to the USDA and various nutritional databases, one cup of boiled broccoli contains approximately 55 calories, confirming its status as a nutrient-dense, low-calorie vegetable. This makes it an ideal food for those focused on weight management and overall health.

Quick Summary

A single cup of boiled broccoli has around 55 calories, providing a good source of fiber, vitamins, and essential minerals. The cooking process impacts its nutrient concentration, but it remains a highly nutritious addition to any balanced diet.

Key Points

Low Calorie: One cup of boiled broccoli contains approximately 55 calories, making it an excellent choice for weight management.
Rich in Fiber: A single serving provides over 5 grams of dietary fiber, promoting healthy digestion and prolonged satiety.
Nutrient-Dense: Boiled broccoli is packed with essential vitamins and minerals, including high levels of Vitamin C and Vitamin K.
Heart Health Booster: The fiber and specific compounds in broccoli can help lower cholesterol and support cardiovascular health.
Antioxidant Powerhouse: Contains powerful antioxidants like sulforaphane, which have anti-inflammatory and cell-protective effects.
Cooking Method Affects Nutrients: While boiling is convenient, steaming can preserve more water-soluble nutrients, though boiled broccoli remains highly beneficial.
Supports Bone Health: The calcium, vitamin K, and phosphorus content contributes to maintaining strong, healthy bones.

A Detailed Look at the Nutritional Breakdown of Boiled Broccoli

When you ask "how many calories are in 1 cup of boiled broccoli?" the answer is a low and healthy 55 calories. However, focusing solely on calories misses the full picture of this cruciferous powerhouse. A typical 1-cup serving of boiled, chopped broccoli (about 156 grams) is rich in vitamins, minerals, and dietary fiber, which contribute to its many health benefits.

Key Nutrients in Boiled Broccoli

Boiling, while potentially leaching some water-soluble vitamins, concentrates other nutrients as the vegetable loses water weight. Here's a look at the key nutritional components you get from that single cup:

Calories: 55 kcal
Protein: Approximately 4 grams
Fat: Less than 1 gram
Carbohydrates: About 11 grams
Dietary Fiber: Over 5 grams
Vitamin C: Provides well over 100% of the Daily Value (DV)
Vitamin K: Delivers a substantial percentage of the DV
Folate (Vitamin B9): Offers a significant portion of the DV
Potassium: An excellent source of this essential mineral
Antioxidants: Rich in antioxidants like sulforaphane, known for its anti-inflammatory properties.

Boiled vs. Raw Broccoli: A Nutritional Comparison

While the calorie count for a given volume can be higher in cooked broccoli due to moisture loss and concentration, the nutritional profile also shifts. The table below outlines a comparison between one cup of boiled and one cup of raw, chopped broccoli.


Nutrient	1 Cup Boiled Broccoli	1 Cup Raw Broccoli
Calories	Approx. 55	Approx. 31
Protein	Approx. 4g	Approx. 2.5g
Carbohydrates	Approx. 11g	Approx. 6g
Dietary Fiber	Approx. 5.1g	Approx. 2.4g
Vitamin C	Very High	Very High
Vitamin K	Very High	Very High
Folate	Good Source	Good Source
Potassium	Good Source	Good Source

The comparison shows that while the total nutrients increase in a cooked cup due to compaction, both forms offer impressive health benefits. The choice between boiled and raw often comes down to personal preference and how the vegetable is being used in a dish.

Health Benefits of Incorporating Boiled Broccoli into Your Diet

Including boiled broccoli in your meals provides a myriad of health benefits that go far beyond its low-calorie content.

Supports Heart Health

Regular consumption of broccoli may help lower cholesterol levels, potentially reducing the risk of cardiovascular disease. This is attributed to its high fiber content and unique compounds that help remove bile acids from the body.

Packed with Antioxidants

Broccoli contains a powerful array of antioxidants, including flavonoids and sulforaphane, which help protect the body's cells from damage caused by free radicals. These compounds also have anti-inflammatory effects that can help prevent chronic diseases.

Aids in Digestive Health

With over 5 grams of dietary fiber per cup, boiled broccoli promotes healthy digestion and regular bowel movements. The fiber also helps feed beneficial gut bacteria, which further supports overall digestive wellness.

Supports Bone Health

Broccoli is an excellent source of bone-building nutrients such as calcium, vitamin K, and phosphorus. These are crucial for maintaining strong and healthy bones throughout your life.

Cooking Methods: Optimizing Nutrient Retention

While boiling is a convenient way to prepare broccoli, it's worth noting that it can lead to some nutrient loss, particularly for water-soluble vitamins like Vitamin C and certain B vitamins. Steaming is often recommended as a superior cooking method for preserving a higher percentage of these heat-sensitive nutrients. However, whether boiled, steamed, or roasted, broccoli remains a highly beneficial food for your diet.

Conclusion

So, how many calories are in 1 cup of boiled broccoli? The answer is approximately 55 calories, a remarkably low figure for a vegetable so rich in fiber, protein, and essential vitamins. This nutritional profile, combined with its ability to support heart and bone health, fight inflammation, and aid digestion, solidifies its reputation as a superfood. While some nutrients are lost in the boiling process, the overall health rewards of eating broccoli far outweigh any minor deficiencies. Enjoying this versatile vegetable, prepared simply, is an easy step toward a healthier, more balanced diet.

For more detailed nutritional information, consult the USDA FoodData Central database.

Frequently Asked Questions

Yes, with only around 55 calories per cup, boiled broccoli is considered a very low-calorie food. This makes it an excellent choice for managing weight and increasing vegetable intake without adding significant calories.

A cup of boiled broccoli (approx. 55 calories) is slightly higher in calories than a cup of raw broccoli (approx. 31 calories) because the cooking process removes water, concentrating the nutrients and weight in a single cup.

Boiling can cause some loss of water-soluble vitamins, particularly Vitamin C, which can leach into the cooking water. However, the vegetable retains many other nutrients, and the nutritional value remains very high overall.

Steaming is often recommended as the best cooking method for broccoli to maximize nutrient retention, as it minimizes contact with water and preserves more of the vegetable's valuable vitamins.

Yes, boiled broccoli is excellent for weight loss. Its high fiber content helps you feel full longer, and its low-calorie count allows for a large, satisfying serving without excess calories.

The macronutrient breakdown of one cup of boiled broccoli consists of approximately 11g carbohydrates, 4g protein, and less than 1g of fat.

While some compounds can be affected by heat, the boiling process does not eliminate broccoli's potent antioxidants, such as sulforaphane. Broccoli remains a significant source of antioxidants, even when cooked.