How many calories are in half a cup of roasted broccoli?

November 28, 2025 •

3 min read

According to the USDA, a half-cup serving of cooked broccoli contains roughly 27 calories. While the roasting process does not significantly alter the inherent calories of the broccoli itself, additional ingredients like oil will increase the final caloric total. This guide breaks down exactly how many calories are in half a cup of roasted broccoli and explores the full nutritional picture, including how preparation method affects the overall health benefits.

Quick Summary

This article details the approximate calorie count for half a cup of roasted broccoli, explaining the impact of added oils on the final nutritional value. It provides a comprehensive guide to its macronutrient breakdown, vitamin content, and health benefits. The piece also compares the nutritional profile of roasted broccoli to raw, boiled, and steamed versions, offering tips for maximizing health benefits.

Key Points

Low Base Calories: The base calorie count for half a cup of cooked broccoli is approximately 27, though roasting with oil will increase this amount.
Oil Is the Variable: The final calorie total for roasted broccoli is determined by the quantity of oil or other additions used during cooking.
Rich in Nutrients: A half-cup of broccoli is a great source of Vitamin C, Vitamin K, and fiber, regardless of the cooking method.
Steaming Preserves Nutrients: Steaming retains the most nutrients, particularly water-soluble vitamins, compared to boiling or prolonged roasting.
Health Benefits: Regular consumption of broccoli supports immune health, aids digestion, strengthens bones, and promotes cardiovascular wellness.
Control Calories with Spices: To limit added calories while roasting, use herbs and spices for flavor instead of excessive amounts of oil.

The Calorie Count: Understanding the Basics

When we ask how many calories are in half a cup of roasted broccoli, the answer depends largely on what you roast it with. The broccoli itself is an incredibly low-calorie vegetable. A standard half-cup serving of cooked broccoli contains approximately 27 calories, derived mostly from carbohydrates and a small amount of protein. The issue arises with the cooking medium. Roasting typically involves tossing the florets in oil, which adds significant calories. For instance, just one tablespoon of olive oil contains about 120 calories. Therefore, if you use a full tablespoon of oil to roast a half-cup of broccoli, the calorie count could easily jump to nearly 150 calories.

Nutritional Breakdown of Roasted Broccoli

Beyond just the calorie number, roasted broccoli offers a powerhouse of essential nutrients. A typical half-cup serving is rich in vitamins and minerals:

Vitamin K: Crucial for blood clotting and bone health, providing a significant percentage of your daily needs.
Vitamin C: An antioxidant that supports immune function and promotes skin health.
Dietary Fiber: Essential for digestive health and helps promote a feeling of fullness, which can aid in weight management.
Potassium: An important mineral for maintaining healthy blood pressure.

Roasting caramelizes the natural sugars in broccoli, which brings out a sweeter flavor and can make the vegetable more appealing, especially to picky eaters. However, the key to a healthy dish is managing the added fats.

Comparing Different Broccoli Preparations

Let's look at how roasting stacks up against other popular cooking methods in terms of calories and nutrient retention.


Preparation Method	Approx. Calories (per 1/2 cup)	Key Impact	Nutritional Pros & Cons
Raw	~31	No additions.	Maximizes vitamin C and an enzyme called myrosinase, which aids in producing cancer-fighting compounds. Can be harder to digest for some.
Boiled	~27	Nutrient leeching.	Some water-soluble vitamins, like vitamin C, can be lost into the boiling water. To retain nutrients, use the water for soups or sauces.
Steamed	~27	Minimal nutrient loss.	Considered one of the healthiest methods, as it preserves most vitamins and minerals by not submerging the vegetable in water.
Roasted (with oil)	50+ (depending on oil)	Added fat/calories.	Adds flavor and texture. The overall calorie count is highly dependent on the amount of oil used. Lower temperatures for a shorter time can help minimize vitamin loss.

Tips for a Healthier Roasted Broccoli

To enjoy the delicious, nutty flavor of roasted broccoli without adding unnecessary calories, consider these strategies:

Measure your oil carefully. Instead of pouring from the bottle, measure out a small amount, like a teaspoon or a light spritz of cooking spray, to control the added calories.
Use healthy oils. Extra virgin olive oil is a great choice as it adds flavor and healthy monounsaturated fats.
Enhance flavor with spices. Instead of relying solely on oil, use herbs and spices like garlic powder, onion powder, paprika, or a sprinkle of nutritional yeast for a cheesy flavor without the extra fat.
Use high heat for less time. A quick roast at a higher temperature (around 425°F) can deliver that satisfying char in less time, helping to retain more nutrients.

The Health Benefits of Eating Broccoli

Broccoli is consistently hailed as a superfood for good reason. Its benefits extend far beyond its low-calorie nature. Regular consumption can lead to improvements in several areas:

Boosts Immune Health: Packed with Vitamin C and other antioxidants, it helps strengthen your body's defenses.
Supports Bone Health: The presence of Vitamin K and calcium makes it an excellent food for maintaining strong bones and potentially preventing osteoporosis.
Aids Digestion: The high fiber content promotes healthy gut bacteria and regulates bowel movements.
Protects Heart Health: Studies suggest that regular intake can help lower blood pressure and reduce bad cholesterol levels.
Fights Inflammation: The antioxidant sulforaphane helps reduce inflammation throughout the body.

Conclusion

In summary, the number of calories in half a cup of roasted broccoli starts low, at approximately 27 calories, but can increase depending on the amount of oil used. By being mindful of your additions, you can enjoy this versatile and nutritious vegetable as a flavorful and healthy part of your diet. Whether you prefer it roasted, steamed, or raw, incorporating broccoli into your meals is a simple and effective way to boost your nutritional intake and support overall health.

This article is for informational purposes only and is not intended to be a substitute for professional medical advice. Always consult a healthcare professional for health-related concerns.

Frequently Asked Questions

Roasting broccoli itself doesn't add calories, but the oil used in the process does. The calorie increase is entirely dependent on the amount and type of oil used during cooking.

Yes, half a cup of roasted broccoli is a very healthy portion size. It provides a good dose of vitamins, minerals, and fiber for a minimal number of calories, especially when prepared with a modest amount of oil.

Raw broccoli has a slightly higher calorie count per half-cup (~31 calories) than plain cooked broccoli (~27 calories) because it hasn't lost any water content through cooking. However, adding oil to roasted broccoli will increase its total calorie count beyond that of raw broccoli.

To keep roasted broccoli healthy, use a minimal amount of a heart-healthy oil like olive oil and add flavor with herbs and spices instead of relying on large amounts of fat. Roasting at a high temperature for a shorter duration can also help preserve nutrients.

While some nutrients can be lost during any cooking process, roasting generally preserves most of the vitamins and minerals in broccoli. The key is to avoid overcooking and excessive heat.

Key health benefits of eating broccoli include improved immune health due to Vitamin C, stronger bones from Vitamin K and calcium, better digestion from dietary fiber, and reduced inflammation thanks to antioxidants like sulforaphane.

Yes, you can add various seasonings and toppings to enhance flavor. Options include minced garlic, red pepper flakes, lemon juice, or a sprinkle of grated parmesan cheese, all of which add flavor without a significant calorie increase.