Cooked Broccoli (Boiled) - How Many Calories?

Boiled broccoli calories, before oil or dressing

Broccoli boiled and drained without salt provides 35 calories per 100 grams. Use the cooked edible weight. Yogurt, butter, oil and sauce are not included; a plate of dressed broccoli is a different calculation from the plain vegetable. [1]

One cup, half a cup or a whole head

The source half-cup of chopped broccoli weighs 78 grams and has 27 calories. A full cup is 156 grams and has 55. A weighed 150-gram serving has 53 calories; 200 grams has 70. These are cooked weights, not weights before boiling.

One source spear weighs 37 grams. A floret, a spear and a whole head are not equal pieces. Trim tough outer stalk where needed and weigh the part you will eat. Cup packing also varies; a loosely filled bowl is not automatically the source measure.

Fibre, protein and vitamin C after boiling

100 grams provides 3.3 grams of fibre, 2.38 grams of protein and 64.9 mg vitamin C. A 150-gram serving contains 4.95 grams of fibre. Broccoli contributes protein, but it does not replace the meal’s main protein food at the same portion size.

Does boiling remove all the nutrients?

No. The cooked table still contains fibre, vitamins and minerals. Heat, water and cooking time can affect some vitamins, so raw, steamed and boiled weights should not be treated as nutritionally identical. Separate food samples are not a controlled before-and-after test of your pan. The broccoli cooking-method comparison covers practical ways to choose texture and preparation.

How much broccoli should you eat, and what about yogurt dressing?

A 150-gram portion is an example, not a compulsory daily target. Rotate vegetables and leave room for other parts of the meal. The cooked-weight calculation for boiled leeks covers another plain vegetable option. If you add yogurt, use the yogurt spoon and cup calculation for its actual weight. The 53 calories in 150 grams of broccoli do not include dressing or added oil.

Turning broccoli into patties creates a different dish too. Baked broccoli patties contain egg, kashar and breadcrumbs to bind the vegetable, so the plain-broccoli table does not describe the whole patty.

Can cooked broccoli still cause gas?

Yes, for some people. Try a smaller portion and note what else you ate, including beans or onion. Cooking does not guarantee freedom from symptoms. Persistent bloating deserves an individual review rather than removing every vegetable. [2]

USDA National Nutrient Database, Standard Reference 28 (2015), 11091. Source data archive.