A portion (about 100 g) of boiled broccoli contains roughly 35 calories. That low figure comes from broccoli being over 90% water, and from boiling adding no extra fat or sugar.
How does boiling compare with other cooking methods?
Steamed broccoli carries almost the same calories as boiled, since neither uses any fat; the real difference is in nutrient loss — steaming keeps more water-soluble vitamins from leaching out into the cooking water. Roasted broccoli, usually made with one or two tablespoons of olive oil, carries 70-90 more calories per portion.
Pan-sautéed broccoli shows a similar 40-80 calorie increase depending on how much oil is used; a portion sautéed with little oil in a non-stick pan can keep that increase down to 20-30 calories. There is almost no calorie difference between raw and boiled broccoli — cooking only softens the texture and makes it easier to digest.
How do sauces added on top change the calories?
A teaspoon of olive oil and lemon added to plain boiled broccoli adds 40-45 calories, which does not add a heavy load on top of broccoli's own low calorie count. Broccoli served with a cheese sauce or béchamel can carry 100-150 more calories per portion, since these sauces usually contain butter, flour and milk.
Broccoli tossed in a pan with garlic and a little olive oil both boosts the flavour and keeps the calories in a reasonable range; this method only adds 25-35 calories over plain boiling. For anyone working broccoli into a diet, the most practical approach is having the sauce served separately and controlling the amount themselves.
How does broccoli compare with other green vegetables?
Cauliflower has almost the same calorie count as broccoli; both sit in the group of low-calorie, high-fibre, water-rich vegetables. Spinach comes in slightly lower for the same portion, since its fibre content is a touch lower than broccoli's and it loses noticeable volume once cooked.
Swapping a portion of broccoli in for a carb-heavy side like bread can cut a meal's total calories by several hundred, which is why broccoli is a popular pick for anyone who wants volume and fullness while keeping calories low.
Does frozen broccoli differ from fresh?
Frozen broccoli, flash-frozen shortly after harvest, stays close to fresh in nutritional value; there is almost no calorie difference either, since freezing is not a process that affects calories. The one practical difference is that frozen broccoli softens a little faster when boiled, so it needs watching to avoid sitting too long in the water and losing fibre.
Pre-sauced frozen broccoli packs on supermarket shelves usually come with a cheese or cream sauce, so they carry 80-120 more calories per portion than plain frozen broccoli; checking the nutrition table on the back of the pack is the clearest way to see that difference.
Attention Reader
This content is for information only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.
Comments (1)
Béşamel yerine az yağlı tavada sarımsaklı zeytinyağıyla çevirmeyi denedim, gerçekten dediğiniz gibi sadece 25-30 kalori kadar bir ekleme oluyor ve lezzet hiç fena değil. Sos ayrı servisi de doğru bir öneri, çocuklar için ayrı bırakıp kendime bol koyabiliyorum.
Tam da bunun için öneriyoruz, sarımsaklı zeytinyağı hem az kalorili hem de brokolinin kendi tadını bastırmıyor. Çocuklar için ayrı bırakmak da güzel bir çözüm, herkes kendi porsiyonunu ayarlamış oluyor.