Understanding the Nutrition Diet: How many calories are in 50 g of Cooked broccoli?

November 3, 2025 •

4 min read

With only 18 calories in 50 grams, cooked broccoli is an extremely low-calorie, nutrient-dense food that is an excellent addition to almost any diet plan. In this article, we'll answer the specific question of how many calories are in 50 g of cooked broccoli while exploring its full nutritional benefits and how different cooking methods can impact its value.

Quick Summary

Fifty grams of cooked broccoli contains a minimal amount of calories, offering a rich source of vitamins, minerals, and fiber for a negligible energy cost. This makes it an ideal food for weight management and overall health.

Key Points

Low-Calorie Food: 50 grams of cooked broccoli contains just 18 calories, making it an ideal choice for weight management and increasing food volume.
Rich in Nutrients: Despite its low-calorie count, broccoli is a powerhouse of vitamins (K, C), minerals (potassium), and fiber.
Cooking Methods Matter: Steaming and microwaving best preserve broccoli's nutritional value, while boiling can cause significant loss of water-soluble vitamins.
Packed with Antioxidants: Broccoli contains powerful antioxidants, like sulforaphane, that have anti-inflammatory and potentially anti-cancer properties.
Supports Overall Health: Regular consumption of broccoli can promote immune health, bone health, and aid in digestion due to its high fiber content.

The Calorie Count: How many calories are in 50 g of Cooked broccoli?

According to nutritional data, 50 grams of cooked, boiled, and drained broccoli contains just 18 calories. This is an incredibly small number, highlighting why this vegetable is a favorite among those looking to manage their weight or simply eat more nutrient-dense foods. The low-calorie nature of broccoli allows for generous portion sizes without significantly impacting daily caloric intake, making it perfect for 'volume eating'. Its high water content and fiber contribute to a feeling of fullness, which can help curb overeating.

Macronutrient Breakdown of 50g Cooked Broccoli

While the calorie count is low, the macronutrient composition provides valuable context:

Carbohydrates: Approximately 4 grams, with most coming from dietary fiber and complex carbohydrates. The fiber content supports digestive health and satiety.
Protein: About 1 gram, contributing to the body's repair and growth processes.
Fat: A negligible amount, typically around 0.2 grams, most of which is unsaturated.

The Powerhouse of Nutrients Beyond Calories

Beyond its low-calorie profile, cooked broccoli is a nutritional giant, packed with essential vitamins, minerals, and bioactive compounds. Many people focus on calories, but it's the density of nutrients that truly defines a food's health value.

Key Nutrients Found in Cooked Broccoli

Vitamin K: A 50g serving provides a significant percentage of the daily value for vitamin K, which is essential for blood clotting and bone health.
Vitamin C: Broccoli is an excellent source of this powerful antioxidant, even when cooked. Vitamin C is vital for immune function, collagen production, and protecting cells from damage.
Folate (Vitamin B9): This B vitamin is crucial for cell division and DNA repair, making it important for overall health.
Potassium: Contains a good amount of potassium, which is important for maintaining healthy blood pressure.
Antioxidants: Broccoli is rich in antioxidants like sulforaphane and carotenoids, which have anti-inflammatory and cancer-fighting properties.

How Cooking Methods Impact Broccoli's Nutritional Value

The way you prepare broccoli can affect its final nutrient and calorie content. Water-soluble vitamins, like Vitamin C and B vitamins, can leach into cooking water and be lost if the liquid is discarded.

Comparing Cooking Methods for Nutrient Retention


Cooking Method	Effects on Calories	Impact on Nutrients	Recommended for...
Steaming	Minimal Change	Excellent retention of water-soluble vitamins and antioxidants like sulforaphane.	Maximizing nutrient content and vibrant color.
Boiling	Minimal Change	Significant loss of water-soluble vitamins (C, B vitamins) as they leach into the water.	If the cooking liquid is used (e.g., in soup).
Microwaving	Minimal Change	Good retention of nutrients due to short cooking time and minimal water use.	A quick and efficient way to cook without significant nutrient loss.
Roasting/Sautéing	Increases with Added Oil	Good retention of some nutrients, but prolonged high heat can degrade heat-sensitive compounds. Fat can enhance absorption of fat-soluble vitamins.	Enhanced flavor and texture.

Steaming is often recommended as the best method for preserving most of broccoli's nutritional value. However, any cooking is better than none for many people, especially those who find it easier to digest cooked vegetables. Even with some nutrient loss, cooked broccoli remains a highly nutritious food.

Incorporating Broccoli into Your Nutrition Diet

Adding more broccoli to your meals is simple and versatile. Given its low-calorie nature, it can be a staple in weight-management plans.

Here are some easy ways to include it in your diet:

As a side dish: Lightly steam or roast florets with a sprinkle of garlic powder and a squeeze of lemon juice for a quick, healthy side.
In salads: Blanch or use raw, finely chopped broccoli florets in a cold pasta or grain salad for added crunch and nutrients.
In stir-fries: Add it to your favorite stir-fry with other vegetables and lean protein. Remember to stir-fry quickly to minimize vitamin C loss.
In soups and stews: Incorporate it into hearty soups. Since you consume the cooking liquid, any leached water-soluble nutrients are not lost.
Blended into smoothies or sauces: Add a handful of florets to a green smoothie or blend cooked broccoli into a creamy pasta sauce for a hidden veggie boost.

Conclusion

In summary, 50g of cooked broccoli contains a minimal 18 calories, making it a powerful and healthy addition to any meal plan focused on a nutritious diet. It delivers a rich array of vitamins, minerals, and antioxidants for a very low energy cost. The cooking method matters for nutrient retention, with steaming and microwaving being superior to boiling. Ultimately, including this versatile, low-calorie vegetable in your diet is an easy and effective way to boost your overall health, aid in weight management, and ensure a higher intake of essential nutrients.

Frequently Asked Questions

A cup of cooked broccoli has slightly more calories than a cup of raw broccoli because it loses water and becomes more compact during cooking. However, the difference is negligible, and both are very low-calorie foods.

Yes, broccoli is excellent for weight loss. Its low-calorie, high-fiber, and high-water content helps you feel full on fewer calories, preventing overeating and curbing cravings.

Steaming is widely considered the healthiest way to cook broccoli. It uses gentle heat and minimal water, which helps to retain more of the vegetable's water-soluble vitamins and other beneficial compounds.

Boiling does not significantly change the calorie count of broccoli itself, but it can cause water-soluble nutrients, including Vitamin C, to leach into the cooking water, which is often discarded.

Yes, frozen broccoli retains most of its nutritional value, especially if flash-frozen shortly after harvesting. It is a convenient and healthy option that can be cooked just like fresh broccoli.

Broccoli offers numerous health benefits, including boosting the immune system (due to high vitamin C), strengthening bones (due to vitamin K and calcium), and providing antioxidants that fight inflammation and protect against chronic diseases.

Yes, adding oil during cooking will increase the total calorie count of your broccoli dish. However, cooking with a small amount of healthy fat can improve the absorption of fat-soluble vitamins.