How many calories are in sauteed broccoli? The definitive nutrition breakdown

November 1, 2025 •

5 min read

One cup of cooked broccoli has approximately 55 calories, but when you add oil for sauteing, that number increases significantly. The exact number of calories in sauteed broccoli largely depends on the amount and type of oil or fat used, as well as any other added ingredients. A simple sauté with a tablespoon of olive oil can easily double or triple the calorie count compared to the vegetable alone.

Quick Summary

The calorie count of sautéed broccoli varies depending on the amount and type of fat used during cooking. While plain cooked broccoli is low in calories, the addition of oil or butter substantially increases the final total. Control portions and choose healthy oils to manage the caloric intake.

Key Points

Fat is the main calorie source: The calories in sauteed broccoli primarily come from the cooking oil or fat used, not the vegetable itself.
Choose oils wisely: Opt for healthy fats like olive oil or avocado oil and measure them carefully to control caloric intake.
Minimize oil with water: Use a splash of water or broth while sauteing to prevent sticking and reduce the amount of oil needed.
Flavor with aromatics: Enhance taste with low-calorie ingredients such as garlic, ginger, and lemon juice.
Steaming is lowest in calories: For the absolute lowest calorie count, steaming or blanching broccoli is the best choice.
Sautéing aids nutrient absorption: Cooking broccoli with a small amount of fat improves the absorption of fat-soluble vitamins A, E, and K.

Factors that influence the calorie count in sauteed broccoli

Understanding how many calories are in sauteed broccoli means looking beyond the vegetable itself. While broccoli is naturally low in calories, the primary calorie source in a sauteed dish comes from the fat added during cooking. A single tablespoon of olive oil, a common choice for sauteing, contains about 120 calories. This can dramatically change the nutritional profile of your dish. Here are the key factors that affect the total calorie count:

Type of cooking fat

Olive Oil: A popular and healthy choice, but a single tablespoon contributes over 100 calories. Using extra virgin olive oil provides healthy monounsaturated fats.
Canola Oil: Similar in calories to olive oil, canola oil is another popular option due to its neutral flavor and good balance of fats.
Avocado Oil: With a high smoke point, this is a great option for high-heat sauteing and is also rich in healthy fats.
Butter or Ghee: These options add a rich, nutty flavor but are higher in saturated fat than most vegetable oils and can quickly increase the calorie count.
Cooking Spray: For a minimal calorie addition, cooking spray is an excellent alternative. It provides just enough non-stick coating for proper sautéing without adding significant fat.

Quantity of cooking fat

It's easy to pour more oil into the pan than necessary. Measuring your cooking oil is the simplest way to control the calorie count. For example, a recipe might call for one tablespoon, but if you free-pour three tablespoons, you've just added an extra 240 calories to your dish.

Additional ingredients

Beyond the fat, other additions can raise the calorie and nutrient content:

Garlic and Onions: These add minimal calories but a lot of flavor.
Sauces: Adding sauces like soy sauce or stir-fry sauce will increase sodium and potentially sugar, adding more calories.
Toppings: Finishing with ingredients like nuts, seeds, or cheese adds a significant number of calories, especially fat.

Cooking method comparison

Choosing a cooking method can drastically affect the final calorie count. Let's compare a few popular preparation styles for a single cup (approx. 150g) of broccoli:


Cooking Method	Estimated Calories	Primary Calorie Source	Nutrient Profile
Raw	~55 kcal	Naturally occurring carbohydrates and protein	Max retention of heat-sensitive vitamins like C.
Steamed	~55 kcal	Naturally occurring carbohydrates and protein	Preserves most nutrients, considered a top method for retention.
Sautéed (with 1 tbsp olive oil)	~170 kcal	Added fat from oil (~120 kcal)	Adds flavor while retaining fat-soluble vitamins.
Roasted (with 1 tbsp olive oil)	~150-170 kcal	Added fat from oil (~120 kcal)	Develops richer flavor and retains nutrients well with proper technique.

The nutritional advantage of sauteing

While steaming preserves the highest amount of water-soluble nutrients like vitamin C, sautéing offers its own unique health benefits. The fat used in sautéing, particularly healthy fats like olive oil, helps your body absorb fat-soluble vitamins A, E, and K more effectively. Broccoli is a fantastic source of these vitamins. Therefore, sautéing can unlock a different set of nutritional rewards. The key is moderation: just a teaspoon or two of a high-quality oil is enough to get the flavor and absorption benefits without overdoing the calories. For even lower-calorie sauteing, you can deglaze the pan with a splash of water, wine, or broth to prevent sticking.

Making healthier sautéed broccoli

Creating a delicious and healthy sauteed broccoli dish is simple with a few smart choices:

Use minimal, measured oil: Start with just one teaspoon or tablespoon of a healthy oil like extra virgin olive oil or avocado oil and use a cooking spray for extra non-stick properties.
Add low-calorie flavor: Utilize aromatics like garlic, ginger, and lemon juice to boost the flavor without packing on extra calories. Sautéing with garlic adds a wonderful taste profile for minimal caloric impact.
Choose water or broth over more oil: If the pan seems too dry during cooking, add a small splash of water or vegetable broth instead of more oil. This helps steam the broccoli slightly while preserving flavor.
Incorporate healthy, low-calorie additions: Finish the dish with a sprinkle of nutritional yeast for a cheesy flavor or a dash of red pepper flakes for a kick.

Conclusion

To answer the question, how many calories are in sauteed broccoli, the final figure is not fixed and depends almost entirely on the amount of oil used. While the vegetable itself is very low in calories, a standard recipe using one tablespoon of olive oil can yield a dish with over 150 calories per cup. By measuring your oil and choosing healthy cooking methods, you can control the caloric intake while still enjoying a delicious and nutritious side dish. The fat-soluble vitamins in broccoli are best absorbed when cooked with a small amount of oil, making sautéing a smart and healthy choice when done correctly. For the lowest calorie option, sticking to steaming or blanching is best, but moderate sautéing provides a flavorful alternative with excellent nutrient absorption benefits.

Tips for perfectly balanced sauteed broccoli

Control your portion size: Measuring your oil is the most impactful step for managing calories. Use a measuring spoon instead of free-pouring.
Combine steaming and sauteing: Partially steam the broccoli beforehand for a tender-crisp texture, then finish it with a quick saute in a small amount of oil to add flavor without overcooking.
Maximize flavor with spices: Use herbs, spices, and other low-calorie ingredients like garlic powder, onion powder, or a squeeze of lemon to enhance taste.
Add other vegetables: Mix in other low-calorie vegetables like mushrooms, bell peppers, or onions to increase volume and nutrients without adding many calories.
Consider low-calorie fats: While not technically oil, options like cooking spray offer the non-stick benefit for minimal calories, or try a flavored vinegar for a calorie-free boost.
Add a small amount of cheese for richness: A small sprinkle of parmesan cheese can add a powerful, savory flavor and some fat-soluble vitamin absorption benefits without a large caloric hit.
Try roasting instead: For a deep, caramelized flavor with moderate fat, roasting in a hot oven is a great option.
Opt for oil and water: To reduce the amount of oil needed, use a small amount of oil to start, then add a splash of water and cover the pan to help cook the broccoli through.

Frequently Asked Questions

All oils, including healthy ones like olive oil, contain about 120 calories per tablespoon. Therefore, the amount of oil used, not the type, is the primary factor influencing the calorie count. Measuring your oil precisely is the key to managing calories.

Both methods have health benefits. Steaming retains the most water-soluble vitamins like Vitamin C, while sautéing with a small amount of healthy oil helps your body absorb fat-soluble vitamins (A, E, and K) more effectively. The best option depends on your nutritional goals.

To minimize calories, use a minimal amount of cooking oil, measuring it precisely with a teaspoon or tablespoon. You can also use a non-stick cooking spray for a very low-calorie approach. Finishing with aromatics like garlic and herbs adds flavor without extra fat.

Raw broccoli is very low in calories, with about 55 calories per cup. The calorie difference in sauteed broccoli is directly tied to the oil added. Using one tablespoon of oil can increase the total calories for that serving to over 150 calories.

Yes, you can use water or vegetable broth instead of oil for a low-calorie sauté. This technique, sometimes called 'water sautéing,' involves cooking the vegetables in a small amount of liquid to prevent sticking. The flavor won't be as rich, but the calorie count will be significantly lower.

Toppings and flavorings can be added without a large caloric impact. Ideas include minced garlic, ginger, lemon juice, red pepper flakes, or a sprinkle of nutritional yeast for a cheesy flavor. Herbs like parsley or thyme also provide flavor with no added calories.

To calculate the total calories, you need to know the calorie counts for all ingredients. Start with the calories in the amount of plain broccoli you use (approx. 55 calories per cup). Then, add the calories for the exact amount of oil or any other high-calorie additions (e.g., about 120 calories per tablespoon of olive oil).