How Many Calories Are in 5 Ounces of Cooked Broccoli?

According to USDA data, a single cup of cooked broccoli, which is approximately 5.5 ounces, contains around 55 calories. A 5-ounce serving of cooked broccoli is therefore a very low-calorie and nutrient-dense food, making it an excellent addition to almost any diet.

Quick Summary

A 5-ounce serving of cooked broccoli contains approximately 50 calories, with slight variations depending on the exact cooking method. This green vegetable is rich in vitamins, minerals, and fiber, offering significant health benefits while remaining very low in energy.

Key Points

• Low-Calorie Count: A 5-ounce portion of cooked broccoli contains approximately 50 calories, though this can vary slightly based on the cooking method.

• Cooking Method Impact: Steaming or boiling keeps the calorie count minimal, while roasting with oil will add extra calories.

• Rich in Nutrients: Broccoli is packed with vitamins C, K, folate, and provides a good source of dietary fiber.

• Supports Weight Management: The high fiber and low-calorie nature of broccoli helps promote a feeling of fullness, which is beneficial for managing weight.

• Versatile Ingredient: Whether steamed, boiled, or roasted, cooked broccoli can be easily incorporated into many different dishes for a nutritional boost.

• Antioxidant Benefits: Broccoli contains sulforaphane and other antioxidants, which contribute to its impressive health benefits.

Calculating the Calories in Cooked Broccoli

Determining the precise number of calories in 5 ounces of cooked broccoli requires considering a few key factors. The most significant is the cooking method, as adding oil, butter, or sauces can significantly increase the total calorie count. For basic cooking methods that don't involve added fats, the calorie count remains very low, which is one of broccoli's key benefits. A standard reference point, such as a cup of boiled and drained broccoli (approx. 5.5 oz or 156g), contains about 55 calories. Using this as a baseline, a 5-ounce serving would be slightly less, coming in around 50 calories.

Steamed Broccoli: Pure and Simple

Steaming is one of the healthiest and most straightforward ways to prepare broccoli, as it adds no extra fat or calories. For a 5-ounce portion of steamed broccoli, the calorie count is based solely on the vegetable itself. A 5-ounce serving contains roughly 40-50 calories, primarily from carbohydrates and a small amount of protein. The steaming process softens the florets and stalks while retaining most of the water-soluble vitamins, including Vitamin C. This makes steamed broccoli a nutrient powerhouse that can be enjoyed in larger quantities without a major caloric impact.

Roasted Broccoli: The Flavor Boost

Roasting broccoli involves cooking it at high temperatures, often with a small amount of oil, which adds flavor and a crispier texture. While delicious, the added oil will increase the calorie count. For example, roasting a 5-ounce portion with one teaspoon of olive oil (approx. 40 calories) will increase the total from around 50 calories to 90 or more. Many recipes call for more oil, which can increase the calorie count further. It's important to measure the amount of oil used to accurately track calorie intake for roasted vegetables.

Boiled Broccoli: A Common Preparation

Boiling broccoli is another common cooking method. As with steaming, boiling does not add calories directly, but the calorie count per volume changes as the vegetable absorbs or releases water. A 5-ounce portion of boiled and drained broccoli is a reliable, low-calorie choice, typically falling in the 50-calorie range, very similar to steamed broccoli. However, some nutrients, particularly water-soluble vitamins like C and some B vitamins, can be lost into the cooking water.

Nutritional Comparison of Cooking Methods

Cooking Method	Approximate Calories (5 oz)	Added Fat	Texture	Primary Advantage
Steamed	40-50 calories	No	Tender, crisp	Preserves nutrients best
Boiled	50 calories	No	Soft	Simple, quick preparation
Roasted (with 1 tsp olive oil)	90+ calories	Yes	Crispy, caramelized	Enhanced flavor

The Health Benefits of Cooked Broccoli

Beyond its low-calorie status, cooked broccoli offers a wealth of health benefits. This cruciferous vegetable is packed with vitamins and minerals, including significant amounts of Vitamin C, Vitamin K, and folate. It is also a great source of dietary fiber, which aids digestion and promotes a feeling of fullness, making it a valuable food for weight management. Additionally, broccoli contains powerful antioxidants, such as sulforaphane, which have been studied for their potential protective effects against certain cancers and other diseases. For those seeking to add more vegetables to their diet, broccoli is an easy and versatile option. For more details on the nutrient composition of various vegetables, you can explore resources from the USDA FoodData Central.

Conclusion

In summary, a 5-ounce serving of cooked broccoli typically contains between 40 and 50 calories, with the final number depending on the preparation method. A simple steaming or boiling process keeps the calorie count at its minimum, while adding fats like oil or butter for roasting will increase it. Regardless of how it's prepared, broccoli remains an exceptionally healthy food choice, providing a significant nutritional punch for a minimal caloric cost. Its high fiber content and abundance of vitamins and minerals make it an ideal vegetable for supporting overall health and weight goals. By understanding these nutritional details, you can make informed choices to fit this superfood into your diet effectively.

Frequently Asked Questions

Does steaming or boiling change the calories in broccoli?

Steaming or boiling does not add calories to broccoli. The calorie count per volume might change slightly because the vegetable loses some water, becoming more compact, but the total calories in the same weight of broccoli remain consistent.

How do you cook 5 oz of broccoli without adding calories?

To cook 5 ounces of broccoli without adding any calories, you can steam it, boil it, or microwave it with a little water. These methods rely on heat and moisture rather than added fats, keeping the calorie count to the vegetable's natural level.

Is cooked broccoli good for weight loss?

Yes, cooked broccoli is excellent for weight loss. It is very low in calories but high in fiber, which helps you feel full and satisfied. This makes it an ideal food for bulking up meals without significantly increasing your total caloric intake.

How many calories are in raw broccoli?

Raw broccoli contains slightly fewer calories per gram than cooked broccoli because it has a higher water content. A 5-ounce serving of raw broccoli would have approximately 45 calories.

What is the primary source of calories in broccoli?

The calories in broccoli come primarily from its carbohydrates, with a smaller contribution from protein. Broccoli is naturally very low in fat.

Do different cooking methods affect the nutrients in broccoli?

Yes, cooking methods can affect nutrient content. Steaming is generally the best method for preserving water-soluble vitamins like C and some B vitamins, as boiling can cause them to leach into the cooking water.

Is a 5 oz serving of cooked broccoli a lot to eat?

A 5-ounce serving of cooked broccoli is a moderate portion, typically a bit less than a full cup when chopped. Because it is so low in calories, it's a very generous and filling portion for most people.