How many calories are in 100 gm of cooked vegetables? A Detailed Look

November 6, 2025 •

4 min read

The calorie count of a vegetable can change depending on how it's prepared. Understanding how many calories are in 100 gm of cooked vegetables is crucial for anyone monitoring their intake, as cooking methods and added fats can significantly influence the final nutritional value.

Quick Summary

The calories in 100g of cooked vegetables depend on the specific vegetable and cooking method. Preparation without added fat, like steaming or boiling, results in low-calorie counts, while adding fats through frying or heavy sauces increases them. Cooking also impacts nutrient and calorie bioavailability.

Key Points

Cooking Method is Key: The way vegetables are cooked, especially the addition of fats, is the main determinant of their calorie content.
Fats Increase Calorie Density: Frying or sautéing in oil, butter, or adding creamy sauces significantly raises the calories in cooked vegetables.
Steaming and Boiling are Low-Calorie: For minimal caloric impact, choose steaming or boiling, as they don't add fats and preserve nutrients effectively.
Calorie Availability Improves: Cooking can break down fibers, potentially increasing the number of calories your body can absorb, especially in starchy vegetables.
Mind Your Vegetable Type: Naturally starchy vegetables like potatoes and peas have more calories per 100g than watery or leafy ones like broccoli or spinach.
Track Added Ingredients: When counting calories, it's crucial to account for all added ingredients like oils, dressings, and sauces, not just the vegetable itself.
Prioritize Low-Fat Methods: For effective calorie management, stick to steaming, boiling, or roasting with minimal added fat.

Most vegetables are naturally low in calories, making them a cornerstone of any healthy nutrition plan. However, the exact caloric content per 100 grams can fluctuate widely once they are cooked. The difference is influenced by the vegetable's inherent composition, the preparation method, and any ingredients added during cooking. For individuals focused on weight management or mindful eating, understanding these nuances is essential for accurate calorie tracking.

The Role of Cooking Methods on Calorie Count

The way you cook your vegetables is the most significant factor affecting their calorie density. Some methods add minimal to no calories, while others can cause a substantial increase.

Minimal Calorie Addition

Steaming: This method uses steam to cook vegetables without any added oil or fat, preserving most of the vegetable's natural calorie content. It is one of the healthiest cooking techniques, ideal for weight loss. For example, 100g of steamed broccoli is extremely low in calories.
Boiling: Similar to steaming, boiling vegetables in water does not add calories. However, some water-soluble vitamins can leach into the water, so it's best to consume the cooking liquid if possible. The calorie count remains very low, with boiled spinach and carrots being popular low-calorie choices.
Roasting (with minimal oil): Roasting can be a healthy option if you use very little oil. It caramelizes the natural sugars, enhancing flavor without excessive fat. For example, roasting brussels sprouts or cauliflower with a light spray of oil will not significantly raise the calorie count.

Significant Calorie Increase

Frying and Sautéing: Frying vegetables in oil or butter is the most direct way to increase their caloric value. The vegetable absorbs the added fat, which is calorie-dense. A fried zucchini, for example, will have a much higher calorie count than a boiled one due to the fat absorption.
Glazes and Sauces: Adding heavy, creamy sauces, sugar-based glazes, or excessive cheese after cooking can load up the calories. While a plain boiled potato is low-calorie, a mashed potato with added butter and milk is not.

Bioavailability: More Than Just Calories

An often-overlooked aspect is how cooking affects calorie availability. Cooking softens fibers and breaks down cell walls, making the nutrients and energy easier for the body to digest and absorb. While the total energy content may not change drastically, your body might access more of those calories from cooked foods compared to their raw counterparts. This is a minor effect for most vegetables but can be relevant for starchy types like potatoes.

Comparison Table: Calories in 100g of Popular Cooked Vegetables


Vegetable	Cooking Method	Approximate Calories (per 100g)
Broccoli	Boiled	24 kcal
Cauliflower	Boiled	28 kcal
Carrots	Boiled (in unsalted water)	14 kcal
Peas	Boiled	79 kcal
Brussels Sprouts	Boiled	35 kcal
Spinach	Cooked (no fat)	26 kcal
Potato	Boiled	83-126 kcal (varies by source/prep)
Pumpkin	Cooked	33 kcal
Mixed Vegetables	Boiled (no added fat)	65 kcal
Courgette	Fried in Butter	63 kcal

Tips for Making Low-Calorie Vegetable Choices

To keep your meals healthy and low in calories, consider these strategies:

Opt for Steaming and Boiling: For the lowest possible calorie count, stick to steaming or boiling. This is particularly beneficial for leafy greens like spinach and cruciferous vegetables like broccoli.
Mind the Starchy Veggies: Vegetables such as peas, potatoes, corn, and yams are naturally higher in calories and starch. While nutritious, they should be consumed in moderation compared to lower-starch alternatives.
Use Healthy Fats Sparingly: If roasting or sautéing, use a minimal amount of a healthy fat like olive or avocado oil. Measure the oil rather than free-pouring to avoid adding unnecessary calories. One tablespoon of olive oil contains around 120 calories, which can quickly add up.
Enhance Flavor Naturally: Instead of relying on butter and high-calorie sauces, use herbs, spices, lemon juice, or vinegar to boost the flavor of your cooked vegetables. Garlic and ginger can add a burst of flavor with minimal calories.

Conclusion: How to Track Your Intake Effectively

Determining the exact number of calories in 100g of cooked vegetables isn't straightforward because the figure depends entirely on the type of vegetable and the cooking method. For calorie-conscious eaters, the key takeaway is that cooking methods that add fat (like frying) dramatically increase the calorie count, while those that don't (like steaming or boiling) maintain the vegetable's naturally low caloric state. To ensure accuracy, track the ingredients you add during cooking. By making mindful choices in your preparation, you can enjoy the health benefits of vegetables without compromising your diet goals.

For more detailed nutritional information, a reliable resource is the U.S. Department of Agriculture's FoodData Central website, where you can search for a wide variety of foods, including vegetables, prepared in different ways. https://fdc.nal.usda.gov/

Frequently Asked Questions

The total calories in a vegetable don't change much from cooking, but the calorie density can change. For example, boiling can cause water loss, making the cooked portion weigh less and thus have more calories per gram, while frying adds significant calories from the oil absorbed.

Yes, adding oil, butter, or other fats is the most common way to increase the calorie count of vegetables. A tablespoon of olive oil, for instance, adds over 100 calories, which is often more than the vegetable itself.

Steaming is one of the lowest-calorie cooking methods because it doesn't require any added fats or oils. Boiling is also a very low-calorie option, provided you don't add high-calorie ingredients afterwards.

Calories in canned vegetables are similar to boiled ones, but canned varieties can be higher in sodium due to added salt. Some canned mixed vegetables have around 60-67 calories per 100g.

No, overcooking does not destroy the calorie content of vegetables. However, it can cause the loss of some heat-sensitive nutrients like certain vitamins. For minimal nutrient loss, cook vegetables just until tender.

The high fiber and water content in most vegetables contribute to a feeling of fullness. Cooking can soften the fiber, making it easier to digest, which can affect satiety. However, the primary reason for feeling full is the volume and fiber content.

When vegetables are cooked, they often lose water, which decreases their overall weight. This concentrates the remaining calories, meaning the same amount of cooked vegetable (e.g., 100g) will have a higher calorie count than 100g of the raw vegetable.