How Many Calories Are in 50g of Steamed Broccoli?

November 11, 2025 •

4 min read

With approximately 17-18 calories per 50g serving, steamed broccoli is a nutritional powerhouse that offers significant health benefits for a remarkably low-calorie count. This low energy density makes it an excellent food for weight management and for anyone looking to incorporate more nutrient-rich vegetables into their diet.

Quick Summary

This article explores the low-calorie count and rich nutritional profile of steamed broccoli. It discusses the vitamins and minerals, antioxidant compounds, and fiber found in this superfood, highlighting its various health benefits, including cancer prevention, heart health, and digestive support. Comparisons to raw broccoli and advice on the best cooking methods are also provided.

Key Points

Low Calorie: A 50g serving of steamed broccoli contains approximately 17-18 calories, making it an excellent food for weight management.
Rich in Vitamins: Steamed broccoli is packed with essential vitamins like Vitamin C, Vitamin K, and Folate, which support immune function, bone health, and cell growth.
High in Fiber: Its high fiber content aids digestion and promotes satiety, helping to manage weight and gut health.
Cancer-Fighting Compounds: It contains powerful antioxidants like sulforaphane, which have shown potential benefits in cancer prevention.
Heart-Healthy: Regular consumption is linked to lower cholesterol levels and improved cardiovascular health.
Steaming is Best: Steaming is the optimal cooking method for preserving heat-sensitive nutrients like Vitamin C and folate, as well as maintaining other beneficial compounds.
Improved Digestion: Cooking broccoli by steaming makes its fibrous structure easier to digest for many people.

The Low-Calorie Power of Steamed Broccoli

Broccoli is a member of the cruciferous vegetable family, which also includes cabbage, kale, and cauliflower. It is widely celebrated for its nutritional density and its health-promoting properties. A 50-gram serving of steamed broccoli contains a minimal number of calories, making it an ideal choice for those on a calorie-controlled diet.

While the exact calorie count can vary slightly depending on the source and the specific variety, data from nutrition databases confirm that 50g of cooked, drained broccoli has roughly 18 calories. When preparing it by steaming, the calorie count remains very low because no oils or fats are added. This makes steaming one of the healthiest preparation methods for retaining the vegetable's nutrients without increasing its energy content.

Nutritional Breakdown Beyond Calories

Beyond its low-calorie status, steamed broccoli is packed with essential nutrients that contribute to overall health. It is a particularly excellent source of several key vitamins and minerals. Here is a breakdown of what a small 50g serving provides:

Vitamins: Rich in Vitamin C (over 30mg), which acts as a powerful antioxidant and supports immune function. It also provides a significant amount of Vitamin K (over 70mcg), essential for blood clotting and bone health. Folate (Vitamin B9) is also present, which is crucial for normal tissue growth and cell function.
Minerals: Contains potassium, which is beneficial for blood pressure control. It also provides smaller amounts of iron, manganese, and magnesium.
Fiber: A 50g serving contains a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness, which is beneficial for weight management.
Phytochemicals: Broccoli contains powerful plant compounds, such as sulforaphane and indole-3-carbinol, which have been studied for their potential anti-cancer properties. Steaming, as opposed to other cooking methods, is shown to better preserve these beneficial compounds.

Raw vs. Steamed Broccoli: A Nutritional Comparison

While both raw and steamed broccoli are nutritious, their preparation method affects their nutritional profile. Here is a comparison to help you decide which is best for your dietary needs:


Feature	Raw Broccoli	Steamed Broccoli
Calories (per 50g)	~17 calories	~18 calories
Vitamin C Content	Higher, as it's not exposed to heat	Slightly lower, as Vitamin C is heat-sensitive
Antioxidant Activity	Lower absorption of some carotenoids	Enhanced absorption of certain antioxidants like carotenoids
Digestibility	Can be harder to digest for some individuals	Softer texture and easier on the digestive system
Sulforaphane	More readily available in raw broccoli	Steaming preserves a higher level than other cooking methods
Texture	Crunchy and firm	Tender and softer

For the best of both worlds, incorporating a variety of preparations, such as adding chopped raw florets to a salad and serving lightly steamed broccoli as a side dish, is recommended.

How Steaming Preserves Nutrients

Steaming is often considered the ideal way to cook broccoli to retain its nutrients. Unlike boiling, where water-soluble vitamins like Vitamin C and folate can leach into the cooking water, steaming cooks the vegetable with a minimal amount of water vapor. This process preserves the vitamins and minerals within the florets, ensuring that you get the most nutritional value from your meal.

Minimal Nutrient Loss: Steaming prevents valuable water-soluble nutrients from being lost, unlike boiling.
Enzymatic Preservation: The gentle heat of steaming helps preserve the myrosinase enzyme, which is crucial for converting compounds in broccoli into cancer-fighting sulforaphane.
Maintained Texture and Color: Steaming cooks the broccoli just enough to make it tender while maintaining its bright green color and crisp texture.

The Health Benefits of Regularly Consuming Steamed Broccoli

Incorporating steamed broccoli into your diet provides a wide array of health benefits:

Cancer Prevention: Studies suggest that the compounds in broccoli, such as sulforaphane, can protect cells from damage and may reduce the risk of certain cancers, including lung, colorectal, and breast cancer.
Heart Health: The fiber in broccoli helps lower cholesterol levels, and its antioxidant content protects the heart and blood vessels. Some research also suggests that steamed broccoli may be more effective at lowering cholesterol.
Digestive Health: The high fiber content promotes healthy digestion and supports the gut microbiome.
Immune System Boost: The high concentration of Vitamin C strengthens the immune system, helping to fight off infections.
Eye Health: Broccoli contains carotenoids like lutein and zeaxanthin, which are linked to a decreased risk of age-related macular degeneration.
Bone Health: The high levels of Vitamin K and calcium contribute to strong and healthy bones.

Conclusion

In summary, 50 grams of steamed broccoli contains approximately 17-18 calories, offering an impressive nutritional profile for a minimal energy cost. Its rich content of vitamins, minerals, fiber, and potent antioxidants makes it a superb addition to any diet, especially for those focused on weight management and long-term health. The steaming process is highly recommended to preserve the most nutrients and beneficial compounds. By regularly including this versatile vegetable in your meals, you can enjoy significant benefits for your cardiovascular system, immune system, and overall cellular health.

Frequently Asked Questions

Steaming is one of the best ways to cook broccoli to preserve its nutrients. Unlike boiling, where water-soluble vitamins like Vitamin C and folate can be lost, steaming minimizes nutrient loss because it uses less water. Some compounds, like carotenoids, may even become more absorbable after steaming.

The calorie count is very similar. A 50g serving of raw broccoli contains about 17 calories, while a 50g serving of steamed broccoli has approximately 18 calories. The slight difference is due to the loss of water during cooking, which concentrates the remaining nutrients and calories.

Yes, broccoli is excellent for weight loss. It is very low in calories, high in fiber, and nutrient-dense, which helps you feel full and satisfied with a small number of calories. This makes it a great addition to any weight management plan.

Sulforaphane is a potent plant compound found in broccoli that has been widely studied for its potential anti-cancer properties. It acts as an antioxidant and can help protect against cellular damage. Steaming helps preserve the enzyme needed to produce this beneficial compound.

Yes, the stalks and leaves of broccoli are edible and nutritious. The stalk is high in fiber, while the leaves contain significant amounts of antioxidants and vitamins. They can be chopped and added to stir-fries, soups, or roasted along with the florets.

If you are on blood-thinning medication like warfarin, you should monitor your broccoli intake because of its high Vitamin K content, which helps with blood clotting. Also, its high fiber content can cause bloating or gas in some people, particularly those with conditions like irritable bowel syndrome.

You can add steamed broccoli to salads, pasta dishes, stir-fries, or serve it as a simple side dish. Adding a little lemon juice, olive oil, and a sprinkle of salt and pepper can enhance its flavor.