Understanding the Nutrition: How many calories are in broccoli with garlic and oil?

November 2, 2025 •

2 min read

Raw broccoli contains just 34 calories per 100 grams, making it an exceptionally low-calorie vegetable. However, when you add flavour-enhancing ingredients, a common query arises: How many calories are in broccoli with garlic and oil? The answer is not a single number, as the total calorie count depends heavily on the cooking method and the quantity of oil used.

Quick Summary

The calorie total for a broccoli with garlic and oil dish is primarily determined by the amount of added oil, as broccoli itself is low in calories. Preparation methods like sautéing versus roasting and the type of oil also influence the final nutritional value.

Key Points

Oil is the main calorie source: A small amount of cooking oil drastically increases the calorie count of a broccoli and garlic dish, which is naturally very low in calories.
Cooking method matters: Sautéing or roasting can use more oil than steam-frying, leading to a higher calorie count per serving.
Measure your ingredients: Precision is key to controlling calories, especially with oil. A mister can help apply a fine, even layer with less volume.
Garlic adds flavour, not calories: Garlic adds powerful flavour and health benefits without significantly contributing to the dish's calorie total.
Healthy fats from olive oil: Using olive oil provides heart-healthy monounsaturated fats, balancing the calorie increase with nutritional value.
Broccoli is packed with nutrients: Regardless of preparation, the dish retains broccoli's fibre, vitamins C and K, and antioxidants, supporting overall health.

The Caloric Breakdown: Understanding the Core Ingredients

To determine the total calories, it's essential to understand the contribution of each component.

Calories from Broccoli

Broccoli is the foundation of this dish and is very low in calories. A 100-gram serving of raw broccoli contains only about 34 calories, primarily from carbohydrates and protein. When cooked, such as by steaming without fat, 100 grams still only contains around 35–54 calories, as it loses some weight through water evaporation while retaining its nutrients.

The Impact of Garlic

Garlic contributes minimal calories to the dish, but a wealth of flavour and health benefits. A standard clove of garlic contains only a handful of calories, so it does not significantly impact the overall energy content of the meal.

The Major Calorie Contributor: Oil

This is where the calorie count varies most dramatically. A single tablespoon of olive oil contains approximately 120 calories. The type of oil also matters, though most cooking oils are similarly calorie-dense. Controlling the amount of oil is key to a low-calorie dish.

Factors Influencing Calorie Count

Several variables influence the final calorie count of your broccoli dish.

Amount of Oil: The most significant factor. Even a small amount of oil can increase calories greatly. Using a mister or measuring carefully can help.
Cooking Method: Roasting often uses more oil than sautéing or steam-frying. Steam-frying with minimal oil and broth or water can reduce fat absorption.
Added Ingredients: Other additions like nuts, cheese, or sauces increase calories. Lemon, herbs, and spices add flavour without calories.

Sautéed vs. Roasted: A Calorie Comparison

Here is a comparison of sautéed and roasted broccoli with garlic and oil:


Feature	Sautéed Broccoli (Higher Oil)	Roasted Broccoli (Lower Oil)
Calories (per serving)	~228 kcal	~183 kcal
Total Fat	~15g	~14g
Serving Size	Assumed 1 serving	Assumed 1 serving
Preparation	Cooked in a pan with generous oil.	Tossed with oil and roasted.
Texture	Tender-crisp.	Crispy, charred florets.
Key Takeaway	A higher-fat, richer dish.	Still a significant source of fat, but can be lighter depending on oil usage.

Tips for Controlling Calories

Practical tips for managing calories include measuring oil, using a mister or brush, steam-frying, using calorie-free flavour enhancers like lemon juice or herbs, and being mindful of portion sizes.

Nutritional Benefits Beyond Calories

Broccoli with garlic and oil offers significant nutritional advantages:

High in Vitamins C and K.
Excellent Source of Fiber.
Contains antioxidants and anti-inflammatory compounds.
Using olive oil adds heart-healthy monounsaturated fats.

Conclusion

While broccoli is low in calories, adding garlic and oil increases the energy content, primarily due to the oil. The total calories in broccoli with garlic and oil depend on the oil quantity and cooking method. By managing oil usage and using alternative flavourings, you can enjoy a nutritious side dish that aligns with your dietary goals. Exploring resources like the Mayo Clinic can provide more healthy cooking tips and recipes.

Frequently Asked Questions

Yes, roasting broccoli with garlic and oil will add a significant number of calories, primarily from the oil. While broccoli itself is very low-calorie, a tablespoon of olive oil contains about 120 calories, so the amount you use directly impacts the final dish.

To reduce calories, measure your oil precisely instead of free-pouring. Consider using an oil mister, or opt for a steam-frying method that uses minimal oil. You can also finish the dish with a squeeze of lemon juice for extra flavour without the calories.

Plain steamed broccoli is lower in calories. However, adding garlic and healthy fat from olive oil can provide additional heart-healthy benefits and anti-inflammatory properties, making it a very nutritious choice as part of a balanced diet.

Yes, using an air fryer is an excellent way to cook broccoli with garlic and oil while minimizing calories. An air fryer requires less oil to achieve a crispy texture compared to roasting or sautéing, helping to keep the calorie count low.

No, the calorie content is the same across different types of olive oil, at about 120 calories per tablespoon. The difference lies in the flavour and antioxidant properties. Using extra virgin olive oil provides health benefits due to its minimal processing.

To calculate the calories, find the nutritional information for your raw broccoli and the oil you are using. Add the calories from the total amount of oil used to the calories from your portion of broccoli. Since garlic has a negligible calorie count, you can often ignore it.

Steam-frying is a technique that uses a small amount of oil to start, then adds water or stock and covers the pan to finish cooking with steam. It is a fantastic option for cooking broccoli with garlic, as it uses less oil and prevents the vegetable from becoming soggy.