Does Roasting Broccoli Remove Nutrients?

Whether you realize it or not, how you cook your veggies directly affects how healthy they are. Broiling, boiling, steaming, roasting—they all come with pros and cons when it comes to the health benefits you end up with.

So, does roasting broccoli remove nutrients? Let’s dig into oven roasted broccoli (or any vegetable) and focus on the best methods to keep as many of those good nutrients as possible.

Are Roasted Vegetables Healthy?

Roasting vegetables has become super popular—and for good reason. It’s a quick and easy method that takes raw vegetables and turns them into a side dish. Plus, roasting can bring out a veggies natural sweetness, making it extra delicious. But what about if you are only concerned about the overall nutritional value? The heat source, oil type and how long it takes to cook all play a part in the health benefits.

When you roast veggies at high heat, you can lose some nutrients like vitamin C. However, roasting also preserves fiber and antioxidants, so you’re still getting a lot of benefits and it shouldn’t be counted out.

And as a side dish recipe site, I believe there is no wrong way to include vegetables as long as you are including vegetables.

Best cooking oils for roasting vegetables

Oils with a high smoke point are perfect because they can handle higher temps without breaking down.

This is important because you do not want the oil to break down and start smoking (which also leaves the veggie bitter) before its done cooking.

Here is a short list of what smoke point common oils have. 

• Avocado Oil: 520°F (271°C) – Avocado oil has one of the highest smoke points, making it excellent for high-heat cooking.
• Ghee/Clarified Butter: 450°F to 485°F (232°C to 252°C) – Ghee has a higher smoke point than regular butter.
• Canola Oil: 400°F to 450°F (204°C to 232°C) – Slightly variable, but 400°F is commonly cited for regular refined canola oil.
• Olive Oil (Extra Virgin): 375°F to 410°F (191°C to 210°C) – The smoke point depends on quality and purity.
• Coconut Oil (Unrefined): 350°F (177°C) – Refined coconut oil can go up to around 400°F (204°C).
• Butter: 300°F to 350°F (149°C to 177°C) –Butter has a lower smoke point making it unsuitable for high-heat cooking without burning.

What are the best methods of cooking broccoli to avoid nutrient loss?

• Steaming: Best overall for preserving nutrients.
• Microwaving: Retains nutrients well with minimal water and short cooking time.
• Stir-Frying: Quick cooking at high heat helps preserve most nutrients.
• Blanching: Brief boiling followed by cold water; moderate nutrient retention.
• Roasting: Some nutrient loss, but antioxidants and flavor are maintained.
• Boiling: Most nutrient loss, especially for water-soluble vitamins.

If you want to dive into this more, you can read a long (and slightly complicated) article from the NCBI.

Best oven temperature to use

For most vegetables, you’ll want to stick with a roasting temperature between 400°F and 450°F. This helps your broccoli florets get nice and crispy without burning, while retaining as many nutrients as possible.

Here is the method we use to roast broccoli below.

Which vegetables are best for roasting?

We’re focusing on broccoli here, but plenty of other veggies are great for roasting.

Think carrots, sweet potatoes, and Brussels sprouts. They all share similar benefits and develop a rich, caramelized flavor.

When roasting multiple vegetables together, for example roasting eggplant and zucchini together, just remember they have different water content, so you may need to adjust cooking times. 

Is roasting broccoli healthy?

In short, yes, roasted broccoli is still considered healthy!

So smother broccoli in cheese, whip up a Ritz broccoli casserole, or simply enjoy the full benefits of raw broccoli (with our ranch dip recipe, of course).

However you choose, just make sure to eat it!