Broccoli is a nutritious vegetable that is low in calories but high in vitamins, minerals, and fiber. Understanding the calorie content of roasted broccoli can help you make informed choices when building a healthy, balanced diet.
The Calorie Content of Roasted Broccoli
According to the USDA National Nutrient Database, 1 cup of chopped broccoli that has been roasted contains approximately 51 calories.
This is based on broccoli that has been roasted either in the oven or on the stovetop using a small amount of oil. Roasting brings out the natural sweetness of broccoli and caramelizes it slightly.
The calorie count may vary slightly depending on the exact preparation method, as well as how finely the broccoli is chopped after roasting.
Nutritional Breakdown of Roasted Broccoli
In addition to being low in calories, roasted broccoli is packed with beneficial nutrients:
- Fiber – 2.4g per cup
- Vitamin C – 70% DV
- Vitamin K – 116% DV
- Folate – 14% DV
- Manganese – 7% DV
- Potassium – 8% DV
The fiber, vitamins, and minerals in broccoli provide a range of health benefits. Fiber supports digestive and heart health. Vitamin C boosts immunity and promotes healthy skin. Vitamin K is important for blood clotting, and folate is critical for cell growth and DNA production.
In addition, broccoli contains beneficial plant compounds like sulforaphane and indoles, which have antioxidant and anti-cancer effects.
Comparing Roasted Broccoli to Raw
Roasting broccoli does result in some changes to its nutritional profile compared to eating it raw. Here is how the numbers compare:
| Nutrient | 1 Cup Raw Broccoli | 1 Cup Roasted Broccoli |
|---|---|---|
| Calories | 31 | 51 |
| Fiber | 2.4g | 2.4g |
| Vitamin C | 81% DV | 70% DV |
| Vitamin K | 92% DV | 116% DV |
| Folate | 11% DV | 14% DV |
As you can see, roasting slightly increases the calorie and vitamin K content of broccoli, while decreasing the vitamin C content. However, the differences are relatively minor.
Both raw and roasted broccoli are healthy, low-calorie options that provide important vitamins, minerals, fiber, and antioxidants.
Tips for Roasting Broccoli
Here are some tips for roasting flavorful, tender broccoli at home:
- Cut the broccoli into evenly sized florets for even cooking.
- Toss the florets with 1-2 Tbsp of olive oil or avocado oil.
- Season with salt, pepper, garlic powder, paprika, or other spices.
- Spread in a single layer on a parchment lined baking sheet.
- Roast at 425°F for 14-18 minutes, flipping halfway through.
- The broccoli is done when lightly browned and tender but still crisp.
- You can also roast broccoli along with other veggies like cauliflower, Brussels sprouts, or carrots for a medley.
Health Benefits of Broccoli
As a nutrient-dense vegetable, broccoli provides some great health benefits. Here are just a few reasons to enjoy it regularly:
- Supports heart health – The fiber, potassium, B vitamins, and antioxidants in broccoli help reduce cholesterol, blood pressure, and inflammation.
- May help prevent cancer – Compounds like sulforaphane and indole-3-carbinol have been shown to combat tumor growth and cell damage leading to cancer.
- Boosts immunity – The vitamin C content in broccoli helps support immune function and fights infection.
- Promotes eye health – Lutein and zeaxanthin antioxidants found in broccoli can prevent eye conditions like cataracts and macular degeneration.
- Supports digestion – The insoluble fiber in broccoli adds bulk to stools and may help prevent constipation.
- Protects skin – Vitamin C and other antioxidants help protect the skin from sun damage and reduce inflammation.
Ways to Enjoy More Broccoli
Here are some simple ways to incorporate more broccoli into your diet:
- Add raw or roasted broccoli florets to salads, grain bowls, omelets, and wraps.
- Steam, roast, or sauté broccoli as a side dish or snack.
- Add broccoli to stir-fries, frittatas, pasta dishes, and casseroles.
- Purée broccoli into soups, dips, or sauces.
- Roast broccoli into chips for a healthy snack.
- Blend raw broccoli into smoothies for extra nutrients.
When shopping for broccoli, look for tightly packed florets that are dark green. Store fresh broccoli in the refrigerator crisper, either wrapped in damp paper towels or in a loose plastic bag. Use within 3-5 days for the best flavor and texture.
Low Calorie Broccoli Recipes
Looking for more recipe ideas to enjoy roasted broccoli? Here are some delicious low-calorie options:
Broccoli and Feta Frittata
This protein-packed frittata brings together broccoli, eggs, and crumbled feta cheese. It’s perfect for breakfast, lunch, or dinner.
Roasted Garlic and Broccoli Pasta
Toss roasted broccoli with whole wheat pasta, roasted garlic, olive oil, lemon juice, and Parmesan for a fast vegetarian meal.
Broccoli Cheddar Soup
Purée broccoli with onions, potatoes, reduced-fat cheddar, and seasonings for a comforting low-calorie soup.
Spicy Roasted Broccoli
Roast broccoli with a kick of heat from chili powder, cumin, garlic, and red pepper flakes for a flavorful side.
Broccoli Fried Rice
Stir-fry broccoli florets, carrots, peas, and eggs with brown rice and reduced sodium soy sauce.
Should You Eat Broccoli Raw or Cooked?
Both raw and cooked broccoli provide benefits, so enjoying it both ways is recommended for a well-rounded diet. Here is a comparison:
Benefits of Raw Broccoli
- Higher vitamin C content
- More crunchy, crisp texture
- Useful for dips, salads, snacks
- Simple preparation
Benefits of Cooked Broccoli
- Enhances the absorption of certain nutrients
- Softens texture for easier chewing
- Brings out sweet, nutty flavor
- Useful for stir-fries, soups, side dishes
- Allows you to season and flavor
For the best of both worlds, aim to eat raw broccoli in some meals and cooked broccoli in others. Whether you prefer it roasted, steamed, or sautéed, broccoli is a versatile veggie that serves up nutrients and fiber in just about any form.
Broccoli FAQs
Is broccoli good for weight loss?
Yes, broccoli is an excellent food for weight loss diets. It is low in calories and high in fiber, which helps keep you feeling full. Broccoli is also high in nutrients but very low in fat. Eating broccoli raw or cooked can boost your vegetable intake without adding many calories.
Is roasted or steamed broccoli healthier?
Both roasted and steamed broccoli are healthy options. Roasting gives broccoli a deeper flavor, while steaming better preserves some nutrients, especially vitamin C. For the most benefits, enjoy a mix of roasted and steamed broccoli.
Can you eat broccoli stalks?
Yes, broccoli stalks are edible and contain fiber, vitamins, and minerals. Peel the outer tough skin first. Chop stalks and enjoy them roasted, sautéed, or blended into recipes.
Does cooking broccoli destroy nutrients?
Cooking does lower broccoli’s vitamin C content, however it enhances the body’s ability to absorb other nutrients like vitamins A and E. Light steaming or roasting retains the most nutrients. Overcooking should be avoided.
Is broccoli high in carbs?
No, broccoli is very low in carbohydrates and calories. One cup of broccoli contains only 6 grams of total carbohydrates, 2 grams of which are fiber. It is considered a low-carb, ketogenic diet friendly vegetable.
Conclusion
When roasted, 1 cup of broccoli contains about 51 calories and provides fiber, vitamins C and K, and other important nutrients. While roasting does slightly alter its nutritional profile, broccoli remains a healthy and nutrient-dense choice in either raw or cooked form.
Broccoli is great for your heart, digestion, immune system, and more. Enjoy it roasted as a tasty side dish or snack, added to soups and stir-fries, or blended into dips and sauces. Any way you prepare it, broccoli is a slimming, satisfying superfood.
