Understanding Your Plate: How many calories are in 150g of cooked vegetables?

November 3, 2025 •

4 min read

According to nutrition data, a cup of boiled and drained mixed vegetables contains roughly 60-70 calories, demonstrating that a 150g serving of cooked vegetables is typically low in energy when prepared simply. However, the exact calorie count depends significantly on the specific vegetable type and the cooking method, which are crucial details for anyone tracking their nutrition.

Quick Summary

The calorie count for 150g of cooked vegetables is not a fixed number and typically falls within a broad range. The final total depends on the vegetables used and the cooking method, with added fats like oil or butter increasing the caloric value significantly. Starchy vegetables are naturally higher in calories than leafy greens.

Key Points

Variable Calorie Count: The number of calories in 150g of cooked vegetables depends on the type of vegetable and cooking method, with starchy vegetables being higher in calories.
Cooking Method Matters: Boiling and steaming add almost no extra calories, while frying and sautéing with oil can significantly increase the calorie total.
Starchy vs. Non-Starchy: Non-starchy vegetables like spinach and broccoli are much lower in calories per 150g compared to starchy ones like potatoes and peas.
Measure for Accuracy: For precise calorie tracking, measure ingredients raw before cooking, especially if adding fats. Batch cooking and calculating a per-gram value can simplify the process.
Vegetables are Generally Low-Calorie: Despite the variation, most cooked vegetables remain a low-calorie, nutrient-dense food, making them an excellent choice for a healthy diet.
Benefit from Cooking: Cooking can sometimes improve the bioavailability of certain nutrients in vegetables, making them an even better nutritional choice.
Focus on Calorie-Dense Additions: Instead of stressing over a few calories in plain vegetables, focus on accurately tracking higher-calorie additions like oil, butter, and dressings.

A common misconception is that all vegetables have the same, or a negligible, number of calories once cooked. While it's true that most vegetables are a low-calorie food source, the final count in a 150g portion is influenced by several key factors. Knowing the difference can help you make more precise nutritional decisions, whether for weight management or overall health.

Understanding the Factors That Influence Calorie Count

Several variables come into play when determining the caloric content of cooked vegetables. It's not just about the starting ingredient but also the journey it takes to your plate.

Type of Vegetable: Starchy vs. Non-Starchy

Vegetables can be broadly categorized into starchy and non-starchy varieties. Starchy vegetables, such as potatoes, corn, and peas, are naturally higher in carbohydrates and therefore contain more calories per gram than their non-starchy counterparts. On the other hand, non-starchy vegetables like broccoli, spinach, and cauliflower are packed with water and fiber, which contributes to their lower calorie density. For example, 150g of boiled broccoli will contain far fewer calories than an equivalent weight of cooked potatoes.

The Impact of Cooking Methods

The way you cook your vegetables has a massive effect on the final calorie total. Here's how different methods compare:

Boiling and Steaming: These are the healthiest cooking methods for vegetables because they add no extra calories. The vegetables may absorb some water, which can increase their overall weight while slightly diluting the calorie density per gram, but the total calories remain relatively constant from their raw state (minus any minor losses). The search results confirm this, noting that cooking in water doesn't add calories.
Roasting and Grilling: When done with minimal oil, roasting and grilling are also healthy options. However, these methods can cause water evaporation, concentrating the vegetables' natural sugars and leading to a slightly higher calorie count per gram of the finished product. This is usually a minor effect unless significant oil is used.
Sautéing and Frying: This is where the calorie count can increase dramatically. Fat, in the form of oil or butter, is a high-calorie substance (9 kcal per gram). Since vegetables absorb fat easily, cooking with these ingredients will significantly raise the overall caloric value of the dish. For instance, sautéing 150g of spinach in a tablespoon of oil will add over 100 calories, a substantial increase compared to steaming it.

Added Ingredients

Beyond the cooking fat, any sauces, dressings, or seasonings you add will affect the calorie count. Cream-based sauces, cheese, or sugary glazes can turn a low-calorie vegetable dish into a high-calorie one. Always account for these extras when tracking your intake.

Calorie Comparison: 150g of Different Cooked Vegetables

The following table provides estimated calorie counts for 150g of common vegetables when prepared simply (boiled or steamed without added fats). The figures are approximate and based on standard nutritional data.


Vegetable (150g, Boiled/Steamed)	Estimated Calories	Notes on Nutritional Impact
Spinach	~38 kcal	Very low calorie, high in vitamins and iron.
Broccoli	~51 kcal	Excellent source of fiber and vitamins C and K.
Cauliflower	~40 kcal	Low in carbs and calories, rich in vitamin C.
Carrots	~51 kcal	Good source of Vitamin A and fiber.
Green Beans	~47 kcal	Contains vitamins K and C, and B vitamins.
Sweet Corn	~81 kcal	Higher calorie due to starch content.
Peas	~105 kcal	Higher in protein and starch than leafy greens.
Potatoes	~116 kcal	Highest in calories due to starch content.

Practical Tips for Tracking Calories in Cooked Vegetables

For those who need to be precise with their calorie intake, here are a few practical tips for handling cooked vegetables:

Measure Raw, Cook in Batches: The most accurate method is to measure and calculate the total calories of all ingredients before cooking. Then, weigh the final cooked product to get a per-gram calorie value. This is especially useful for dishes with added fat.
Use Standard Values: For simply boiled or steamed vegetables, using a standard calorie count per 100g from a reputable source like the USDA can be sufficiently accurate. Since vegetables are low-calorie, small inaccuracies will have a minimal impact on your daily total.
Be Mindful of Added Fats: Accurately measure the oil or butter you use. A single tablespoon of olive oil adds around 120 calories, which can significantly alter the dish's nutritional profile.
Don't Over-stress Low-Calorie Veggies: As one user on Reddit pointed out, being off by a few calories on a serving of green beans is not going to derail your diet. Focus more on accurately measuring calorie-dense ingredients like fats, grains, and protein.

Why Cooked Vegetables are a Smart Choice for Nutrition

While the calorie count is a key part of nutrition, it's not the whole story. Cooked vegetables offer numerous benefits that make them an excellent addition to any diet:

Improved Nutrient Absorption: Cooking can break down tough cell walls in vegetables, making some nutrients, such as beta-carotene in carrots, more readily available for the body to absorb.
Better Digestion: For some people, eating large amounts of raw vegetables can be difficult to digest. Cooking softens the fiber, making it easier on the digestive system.
Increased Satiety: The fiber content in vegetables helps you feel full and satisfied, which can aid in weight management by reducing overall food consumption.

Conclusion: Making Informed Choices

Ultimately, how many calories are in 150g of cooked vegetables? The answer is not a single number but a spectrum, typically ranging from a very low 40 kcal for leafy greens to over 100 kcal for starchy roots. The specific vegetables in the mix and the cooking method, especially the use of added fats, are the primary determinants. For a simple preparation like steaming or boiling, a safe estimation for a mixed vegetable portion is well under 100 calories. By being mindful of your preparation and understanding the caloric differences between vegetable types, you can make informed choices to support your overall nutrition and health goals. For more on how healthy foods support weight management, you can explore guides from reliable health sources.

Frequently Asked Questions

The total calories in a vegetable do not significantly change when cooked with methods like boiling or steaming. The calorie-per-gram value might change due to water loss or absorption, but the overall energy content remains largely the same unless fat is added.

Yes, adding oil or butter to cook vegetables significantly increases the calorie count. Fat contains 9 calories per gram, so a tablespoon of oil can add over 100 calories, which is a considerable increase for a typically low-calorie food.

Steaming and boiling are the best cooking methods for keeping calories low because they add no extra fat or oil. Grilling and roasting with a very small amount of oil are also excellent options.

To accurately track calories in a mixed dish, calculate the total calories of all raw ingredients, including any added fats or seasonings. Weigh the final cooked dish and divide the total calories by the total grams to get a calorie-per-gram value.

The calorie count of a starchy vegetable like a potato does not inherently increase when cooked, but the starch changes, making it more digestible. The calorie density per gram of cooked potato is higher than other vegetables due to its composition, not the cooking process itself.

Cooking affects different nutrients in different ways. Some nutrients, like water-soluble vitamins, can be lost, especially through boiling. However, cooking can also make other nutrients, like beta-carotene, more available for the body to absorb. Cooking to a crisp-tender stage helps preserve more nutrients.

Leafy greens like spinach and kale, as well as broccoli, cauliflower, and bell peppers, are excellent low-calorie options for adding volume and fiber to your meal.