Understanding Your Plate: How many calories are in 200g of steamed vegetables?

November 11, 2025 •

4 min read

On average, a 200g serving of common non-starchy steamed vegetables like broccoli or carrots contains approximately 50 to 75 calories. This makes understanding how many calories are in 200g of steamed vegetables a vital step for anyone seeking to manage their weight or improve their diet.

Quick Summary

The calorie count for 200g of steamed vegetables is generally low, though it varies by type. For instance, steamed broccoli is around 70 calories while steamed green beans are closer to 56. The gentle cooking method helps retain nutrients and flavor without adding extra fat, making them a cornerstone for healthy, calorie-controlled meals. The final count can increase with high-calorie additions.

Key Points

Low Calorie: A 200g serving of common steamed vegetables contains roughly 50-75 calories, making them excellent for weight management.
Nutrient Retention: Steaming helps preserve more water-soluble vitamins, like Vitamin C, compared to boiling.
Satiety: The high fiber content in steamed vegetables promotes fullness, which can help prevent overeating.
No Added Fat: Steaming requires no oil or butter, keeping the base calorie count extremely low, unlike sautéing or frying.
Calorie Variations: The exact calorie count depends on the vegetable type, with starchy vegetables being higher in calories than non-starchy options.
Beware of Add-ons: Additions like butter, cheese, or sauces can significantly increase the final calorie count of your steamed vegetables.

The Calorie Count Varies: A Breakdown of Common Steamed Vegetables

The calorie content of a 200g portion of steamed vegetables is primarily determined by the specific type of vegetable and its natural carbohydrate, protein, and fat composition. The absence of added oils or fats in the steaming process keeps the calorie count minimal, with variations mainly stemming from the vegetable itself. For example, starchy vegetables will naturally have a higher calorie density than leafy greens or watery vegetables. A mixed vegetable blend can range depending on its exact contents, with a typical frozen mixed bag of 200g providing around 120 calories.

Let's look at the approximate calorie counts for a 200g serving of some popular choices, based on nutritional data:

Steamed Broccoli: Approximately 70 calories.
Steamed Carrots: Approximately 70 calories.
Steamed Green Beans: Approximately 56 calories.
Steamed Cauliflower: Roughly 54 calories.
Steamed Spinach: Very low, often under 20 calories for 200g.
Steamed Brussels Sprouts: Approximately 72 calories (based on raw data, which is similar).

Why Steaming is a Smart Choice for Calorie Counters

Steaming is celebrated in the nutrition community for being one of the best cooking methods for retaining a vegetable's nutritional value. Unlike boiling, which can cause water-soluble vitamins like Vitamin C and B vitamins to leach into the cooking water, steaming minimizes this loss. This means you get a more potent dose of nutrients per bite, which is especially important on a calorie-controlled diet where every calorie needs to count. Steaming also preserves the vibrant colors, textures, and natural flavors of vegetables, making them more enjoyable without the need for high-calorie sauces or excessive seasoning.

The high fiber content of most steamed vegetables is another major benefit. Fiber promotes satiety, helping you feel full and satisfied for longer after a meal. This natural fullness can help curb overeating and snacking on less healthy options, which is a cornerstone of effective weight management. Since steaming doesn't add any fat, it's a direct route to consuming nutrient-dense food with a very low-calorie footprint.

Comparison Table: Calories in 200g of Popular Steamed Vegetables


Vegetable Type	Approx. Calories (200g Steamed)	Key Nutrients
Broccoli	70	Vitamins C & K, Fiber, Folate, Potassium
Carrots	70	Vitamin A (Beta-carotene), Fiber, Potassium
Green Beans	56	Fiber, Vitamin K, Vitamin C, Folate
Cauliflower	54	Fiber, Vitamins C & K, Protein
Spinach	<20	Vitamin A, Vitamin C, Iron, Calcium, Fiber
Asparagus	~40	Vitamin K, Folate, Vitamin A, Fiber
Mixed (Frozen)	120 (varies)	Fiber, Vitamins A & K, Potassium (mix-dependent)

Factors Influencing the Final Calorie Count

While the base calorie count for steamed vegetables is reliably low, what you add to them can significantly alter the nutritional profile. A drizzle of olive oil, while adding healthy fats and aiding the absorption of fat-soluble vitamins, also adds calories at about 120 per tablespoon. Adding butter, cheese, or cream-based sauces will escalate the calorie count much more dramatically. Portion size and how you serve your vegetables are also key considerations.

It's also worth noting that the raw vs. cooked weight can impact calculations. Some people track calories based on the raw weight of the food before cooking. Since vegetables lose some moisture during cooking, their weight decreases, meaning a 200g cooked portion started as a larger raw portion. For consistency, always decide whether you are tracking raw or cooked weight, as nutritional databases typically specify.

Building a Nutrient-Dense, Low-Calorie Diet

Incorporating steamed vegetables into your diet is a simple and effective strategy for increasing nutrient intake while controlling calories. They can be a versatile addition to any meal:

Bulk up meals: Add a generous portion of steamed vegetables to protein-heavy meals to increase volume and satiety for minimal calories.
Healthy side dish: Replace high-calorie sides like french fries or pasta with a colorful medley of steamed vegetables.
Snack substitute: Instead of reaching for processed snacks, opt for steamed edamame or carrots for a quick, filling bite.
Soup and stew base: Use steamed, pureed vegetables to create creamy, nutrient-rich soup bases without the need for dairy.

To ensure variety, regularly rotate the vegetables you steam. From the earthy notes of Brussels sprouts to the crisp freshness of green beans, each offers a unique flavor and nutrient profile. For best results, steam vegetables until just tender-crisp to retain maximum texture and nutritional value.

Conclusion

Knowing precisely how many calories are in 200g of steamed vegetables confirms their status as a low-calorie, nutrient-dense powerhouse. For most non-starchy options, the number is remarkably low, typically ranging from 50 to 75 calories for a generous 200g serving. Steaming is a superior cooking method for preserving vitamins and minerals, helping to enhance your diet's nutritional quality without adding unnecessary fats and calories. By consciously choosing steamed vegetables and being mindful of high-calorie additions, you can effectively use them as a tool for managing weight and boosting your overall health. For more healthy eating tips, check out this helpful guide on vegetarian weight loss.

Frequently Asked Questions

The steaming process itself does not add or remove calories from the vegetable. The number of calories is based on the vegetable's natural composition. However, because vegetables can lose some water and reduce in weight during steaming, the calorie count per gram of cooked vegetable can differ slightly from raw, though the overall nutritional value remains largely intact.

From a calorie perspective, both steaming and boiling result in very similar calorie counts as they don't involve adding fat. However, steaming is superior for retaining nutrients. Boiling can cause water-soluble vitamins to leach out, leaving you with fewer nutrients per calorie consumed compared to steamed vegetables.

Some of the lowest calorie vegetables you can steam include leafy greens like spinach and kale, bell peppers, zucchini, and celery. A 200g serving of spinach, for instance, has a negligible calorie count, but provides a significant amount of vitamins and fiber.

While steamed vegetables are incredibly healthy and beneficial, a diet consisting solely of them would be lacking in essential nutrients like healthy fats and protein. A balanced diet includes a variety of food groups. It is best to incorporate steamed vegetables as a core component of a broader, nutrient-rich meal plan.

Adding salt to your water or vegetables before steaming does not add any calories. Salt has no calories. However, a diet high in sodium can have negative health effects, and steaming often helps preserve the vegetable's natural flavor, minimizing the need for excessive seasoning.

You can add flavor to steamed vegetables with zero to very few calories by using herbs and spices like garlic, ginger, rosemary, and black pepper. A squeeze of lemon juice, a dash of vinegar, or a sprinkle of nutritional yeast can also enhance flavor without significantly increasing the calorie count.

Steaming is excellent for weight loss because it cooks food without adding fat, preserving the low-calorie nature of vegetables. It also keeps the vegetable's texture and fiber intact, promoting a feeling of fullness that helps manage overall calorie intake.