Trying to eat healthier or track your calories? Cooked broccoli is a powerhouse veggie that fits into nearly every type of diet — from low-calorie to plant-based. But how many calories are actually in one cup of cooked broccoli? This guide breaks down the exact count, portion size, and why this green giant is a nutritional staple.
How Many Calories in 1 Cup of Cooked Broccoli? 📊
🥦 One cup of cooked broccoli (steamed or boiled, chopped) contains approximately 55 calories.
That’s based on USDA data for a standard 156-gram serving size. Cooking slightly concentrates the calories compared to raw broccoli, but the overall calorie count is still low.
✅ 4g protein
✅ 11g carbs (including 5g fiber)
✅
0.6g fat
It’s also packed with vitamins C, K,
folate, and potassium — all in one humble serving.
What Does 1 Cup Look Like? 📏🍽️
A “cup” means about 156 grams of cooked broccoli. That’s roughly:
🌿 One large handful of florets after steaming
🌿 About
half a standard cereal bowl
Cooking shrinks the volume, so 1 cup cooked comes from roughly 1.5–2 cups raw broccoli.
Health Benefits of Cooked Broccoli
🥦 Rich in antioxidants that support immune function
💩
High in fiber for digestion and gut health
🧠
Contains choline and vitamin K for brain health
🔥
Supports metabolism with low calories and high
micronutrients
🌱 Great for plant-based diets and
low-FODMAP friendly when portion-controlled
Broccoli is also associated with lower inflammation and may support hormone balance thanks to compounds like sulforaphane.
Final Takeaway 🌟
1 cup of cooked broccoli has just 55 calories — and loads of nutrients that make it a superfood staple. Whether you steam it, stir-fry it, or add it to soups, it’s a smart way to bulk up your meals without bulking up on calories.
References 📚
1. USDA FoodData Central: Broccoli, cooked, chopped
2. Harvard T.H. Chan School of Public Health – The Nutrition Source: Vegetables and Fruits