How Many Calories Are in 250g of Cooked Broccoli?

Cooked Broccoli Calories: A Detailed Breakdown

The calorie content of 250 g of cooked broccoli can vary slightly based on the preparation method, as cooking affects the vegetable's weight and water content. Generally, a 250 g serving is relatively low in calories and high in nutritional value, making it a popular choice for health-conscious individuals.

Calorie Comparison: Cooking Methods Explained

Different cooking techniques impact the final calorie count and nutrient density of your broccoli. Boiling, steaming, and roasting offer different results, which is important to consider for meal planning. While the total number of calories won't change drastically, subtle differences occur.

Boiled: When broccoli is boiled, it can lose some of its water-soluble vitamins, but the overall caloric value remains low. A 250 g serving of boiled, drained broccoli contains approximately 70 calories.
Steamed: Steaming is often cited as one of the best methods for preserving nutrients. It causes minimal vitamin loss and keeps the calorie count extremely low. A 250 g portion of steamed broccoli is around 85 calories, reflecting a slightly higher nutrient density per gram than boiled.
Roasted: Roasting with little to no oil maintains a low calorie count and brings out a nutty, caramelized flavor. However, adding oil for crispiness will increase the total calories. For example, roasting with a teaspoon of olive oil adds about 40 calories to your 250 g serving.

Macronutrient Profile of 250g Cooked Broccoli

Beyond just calories, 250 g of cooked broccoli provides a healthy dose of macronutrients that support overall wellness. The specific values can differ based on preparation, but a general breakdown looks like this:

Carbohydrates: Approximately 11-18 grams, depending on the cooking method. This includes a significant amount of fiber, which aids digestion and promotes a feeling of fullness.
Fiber: An excellent source of dietary fiber, with about 5-6 grams in a 250 g serving. Fiber helps regulate blood sugar and supports gut health.
Protein: Provides a modest amount of protein, around 4-7 grams per 250 g. While not a primary protein source, it contributes to your daily intake.
Fat: Extremely low in fat, with less than 1 gram per 250 g serving. Any added fat during cooking will increase this value.

Micronutrients and Health Benefits

Broccoli is a nutrient powerhouse, packed with vitamins and minerals that support various bodily functions. These include:

Vitamin C: An exceptional source of this antioxidant, crucial for immune function and skin health.
Vitamin K: Important for blood clotting and bone health, with high levels found in broccoli.
Folate (Vitamin B9): Essential for cell growth and metabolism.
Potassium: Plays a vital role in regulating blood pressure and fluid balance.
Antioxidants and Phytochemicals: Broccoli contains compounds like sulforaphane, which have been linked to anti-cancer and anti-inflammatory properties.

Why Broccoli is Great for Weight Management

For those watching their weight, broccoli is an ideal food. Its low energy density means you can eat a large portion to feel full without consuming many calories. The high fiber and water content contribute to satiety, reducing the likelihood of overeating or snacking on less healthy options. Furthermore, its low glycemic index helps stabilize blood sugar levels, preventing energy crashes and cravings. Adding 250 g of cooked broccoli to your meal significantly boosts its volume and nutritional profile while keeping the calorie count down.

Cooking Methods for 250g of Broccoli


Cooking Method	Calories (per 250 g)	Nutrient Retention	Flavor Profile	Best For
Steamed	~85	Excellent	Crisp, mildly sweet	Side dishes, salads
Boiled	~70	Good (some loss)	Mild, softer texture	Soups, purees
Roasted (with oil)	~125 (est.)	Excellent	Nutty, caramelized	Standalone dish, topping salads
Sautéed (with oil)	~125 (est.)	Good	Tender-crisp, flavorful	Stir-fries, bowls

Delicious Ways to Incorporate 250g of Broccoli

To make your 250 g serving of broccoli more exciting, try these simple preparation ideas:

Quick and Easy Steamed Broccoli: Steam the florets until tender-crisp. Toss with a squeeze of lemon juice, a pinch of red pepper flakes, and a sprinkle of Parmesan cheese for added flavor without many extra calories.
Broccoli Soup: Sauté onions and garlic, then add your boiled broccoli with some low-sodium vegetable broth. Blend until smooth for a creamy, low-calorie soup.
Broccoli and Garlic Stir-Fry: Quick-fry the broccoli florets and stems in a hot pan with a splash of soy sauce and minced garlic. This method preserves crispiness and flavor.
Roasted Broccoli: Toss broccoli with a tiny amount of olive oil, salt, and pepper, then roast until the tips are crispy and golden brown.

Conclusion

For a 250 g serving of cooked broccoli, the calorie count is incredibly low, typically ranging from 70 to 85 depending on the cooking method. This confirms its status as a nutrient-dense food that is beneficial for weight management, gut health, and overall wellness. Its high fiber content keeps you feeling full, while its wealth of vitamins and antioxidants supports a strong immune system and fights inflammation. By choosing gentle cooking methods like steaming or light roasting, you can maximize its nutritional benefits while keeping calories at a minimum. It is a versatile vegetable that can be easily incorporated into many delicious and healthy dishes.