How many calories do Steamed veggies have?

December 20, 2025 •

3 min read

Steaming vegetables is one of the healthiest cooking methods, retaining more nutrients compared to boiling. Since steaming doesn't require any added fats or oils, the calorie count of the vegetables remains virtually unchanged from their raw state. This makes steamed veggies an exceptionally low-calorie, nutrient-dense food choice.

Quick Summary

The calorie count of steamed vegetables is very low, as the process uses no added fat. The total calories depend on the specific vegetable, with most non-starchy options containing only a handful of calories per serving, making them ideal for weight management. Steaming also helps preserve more vitamins and minerals compared to boiling.

Key Points

Low Calorie: Steamed vegetables have a very low-calorie count, as the cooking method adds no fat or oil.
Retained Nutrients: Steaming preserves more water-soluble vitamins, like Vitamin C, compared to boiling.
Variable Calories: The exact calorie count depends on the specific type of vegetable being steamed.
Weight Management: Their low calorie density and high fiber content make steamed veggies excellent for weight loss.
Enhanced Flavor: Steaming locks in natural flavor and color, allowing for delicious meals without added fats.
Preparation Matters: Adding high-calorie sauces or butter after steaming will increase the total caloric intake.

A Closer Look at Steamed Vegetable Calories

The number of calories in steamed vegetables is determined by the vegetable itself, as the steaming process adds no additional calories. Unlike frying or sautéing, which can significantly increase the calorie count due to added oils and fats, steaming simply uses hot water vapor to cook the food. This leaves the vegetable's natural calorie content and nutritional profile largely intact, making it an excellent method for healthy eating and weight management.

The Calorie Count of Common Steamed Vegetables

To understand the caloric impact of steamed veggies, let's look at some popular options. Keep in mind that serving sizes can vary, so these are approximate values:

Broccoli: A ½ cup serving of steamed broccoli contains approximately 27 calories.
Spinach: One cup of steamed spinach is very low in calories, with about 39 calories.
Carrots: A 1 cup serving of steamed carrot slices contains approximately 31 calories.
Cauliflower: A ½ cup serving of steamed cauliflower has a minimal 14 calories.
Green Beans: A ½ cup serving of green beans contains roughly 22 calories.
Bell Peppers: Steamed red bell peppers (1 cup, chopped) have around 25 calories.

Comparing Steaming to Other Cooking Methods

When considering the healthiest way to cook vegetables, it's beneficial to compare steaming to other common methods. Steaming has a significant advantage in preserving water-soluble vitamins like Vitamin C, which can leach out during boiling. Frying and roasting often require added oil, which increases both the fat and calorie content. Below is a comparison table showcasing the caloric difference between steamed vegetables and their preparation with added fat.


Vegetable (per ½ cup serving)	Steamed (kcal)	Sautéed with Oil (estimated kcal)	Notes
Broccoli	~27	~60-80	Includes approximately 1-2 tbsp of oil.
Spinach	~39	~50-70	Volume reduces significantly when cooked.
Carrots	~27	~50-70	Oil caramelizes sugars, slightly increasing calories.
Green Beans	~22	~50-70	Added fat drastically changes the calorie count.

Why Steaming is a Great Choice for Calorie Control

Steaming is an excellent method for managing calorie intake because it doesn't involve adding extra fats or sugars. This allows you to enjoy the natural flavor and nutritional benefits of the vegetables without worrying about excessive calories. For those on a weight loss journey, steamed vegetables can be used to add bulk and fiber to meals, increasing satiety and helping to control appetite. The high fiber content in many vegetables aids in digestion and makes you feel full longer, which is a powerful tool in any diet plan.

How Steaming Affects Texture and Flavor

Beyond the calorie count, steaming offers other benefits. It helps maintain the vegetable's vibrant color and crisp-tender texture, making for a more visually appealing and enjoyable meal. For instance, lightly steamed broccoli retains its bright green hue and a satisfying bite, which is lost when boiled to mushiness. The gentle cooking process also preserves the natural flavor, often eliminating the need for heavy, high-calorie sauces.

Tips for Boosting Flavor Without Adding Calories

While steamed vegetables are healthy on their own, you can enhance their flavor without adding significant calories. Here are a few ideas:

Herbs and Spices: Add a sprinkle of fresh herbs like parsley, cilantro, or dill. Spices like a dash of black pepper, red pepper flakes, or a pinch of garlic powder can also add a flavor kick.
Citrus: A squeeze of fresh lemon or lime juice can brighten the flavor of almost any steamed vegetable.
Vinegar: A splash of vinegar, such as balsamic or apple cider vinegar, can add a tangy note.
Broth: Use vegetable or chicken broth instead of plain water in the steamer to infuse the vegetables with extra flavor as they cook.

Conclusion

In conclusion, the calorie count of steamed vegetables is remarkably low and primarily dependent on the vegetable itself. Steaming is a superior cooking method for calorie control, as it uses no added fats and helps preserve valuable nutrients, unlike boiling which can cause significant vitamin loss. For those aiming to manage their weight or simply eat healthier, incorporating more steamed veggies into your diet is a simple and effective strategy. By enhancing their natural flavor with herbs, spices, and a touch of citrus, you can create delicious and satisfying meals that are both low in calories and packed with essential vitamins and fiber.

More Resources on Healthy Eating

For additional information on healthy cooking methods and dietary strategies, explore the insights provided by the World Cancer Research Fund in their guide, "What is the healthiest cooking method?".

Frequently Asked Questions

No, steaming does not add calories to vegetables. The cooking process uses hot steam from water, which contains no calories, meaning the vegetable's calorie count remains consistent with its raw form.

Steaming is generally better for weight loss because it retains more nutrients and flavor than boiling, reducing the need for high-calorie sauces or additions. Both are low-calorie methods, but steaming preserves more of the vegetable's natural goodness.

No, the calorie count varies depending on the type of vegetable. Starchy vegetables like carrots or potatoes have slightly more calories per serving than non-starchy ones like broccoli or spinach, but all are generally low in calories when steamed.

You can add flavor with calorie-free options like fresh herbs, a squeeze of lemon or lime juice, or spices such as black pepper, garlic powder, or chili flakes.

While a very minimal amount of nutrients might be lost, steaming is one of the most effective cooking methods for retaining nutrients compared to boiling or frying. It minimizes the loss of heat-sensitive and water-soluble vitamins.

Yes, frozen vegetables are often steamed and can be just as nutritious as fresh. They are typically flash-frozen shortly after harvesting, which helps lock in nutrients. The calorie count remains low and similar to their fresh counterparts.

For most practical purposes, the calorie difference is negligible. The fundamental calorie count of the vegetable does not change significantly when cooked with water or steam, unless you add caloric ingredients like oil or butter.