1 serving (91 grams) contains 31 calories, 2.5 grams of protein, 0.3 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
62.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60.0 mg | 2% | |
| Total Carbohydrates | 12 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.0 g | ||
| protein | 5.0 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 86.0 mg | 6% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 576 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli steamed
Broccoli is a green vegetable that belongs to the cruciferous family, alongside cauliflower and Brussels sprouts, and is thought to have originated from the Mediterranean region. It is a staple in many cuisines, particularly in Italian, Chinese, and American dishes. When steamed, broccoli retains much of its nutritional value while becoming tender yet crisp. It is low in calories (just 55 calories per cup, cooked) and high in essential nutrients. Broccoli is a significant source of vitamin C, vitamin K, folate, fiber, and various antioxidants, making it an excellent addition to a balanced diet.
Health Benefits
- Supports immune function due to its high vitamin C content (over 80% of the Recommended Daily Value per cooked cup).
- Promotes bone health with vitamin K, providing 220% of the Recommended Daily Value per cup.
- Aids in digestion with its fiber content of approximately 5 grams per cooked cup.
- Provides antioxidant protection through compounds like sulforaphane, which may reduce inflammation.
- Supports healthy cell function due to its folate content (57 mcg per cup).
Dietary Considerations
Selection and Storage
Store fresh, unwashed broccoli in the refrigerator for up to 5 days in a perforated bag. To steam, trim the florets and cook for 4-5 minutes to retain nutrients and avoid overcooking.
Common Questions About Broccoli steamed Nutrition
Is steamed broccoli high in protein?
Steamed broccoli contains 2.4 grams of protein per 100 grams, making it a moderate source of plant-based protein. While it isn't as high in protein as legumes or tofu, it provides additional nutritional value such as fiber, vitamins, and antioxidants.
Can I eat steamed broccoli on a keto diet?
Yes, steamed broccoli is a keto-friendly vegetable as it is low in carbohydrates. A 100-gram serving contains approximately 4.1 grams of carbs, with 2.4 grams of fiber, resulting in a net carb count of around 1.7 grams, making it an excellent addition to keto meals.
What are the health benefits of steamed broccoli?
Steamed broccoli is rich in antioxidants, notably vitamin C and beta-carotene, which support immune health and skin health. It is also high in fiber, aiding digestion, and contains compounds like sulforaphane, which are linked to reduced inflammation and potential cancer prevention.
How much steamed broccoli should I eat per serving?
A typical serving size of steamed broccoli is about 1 cup or roughly 150 grams, which provides 50-55 calories, 4-5 grams of protein, and several essential vitamins and minerals such as vitamin C, vitamin K, and folate. This amount is suitable as a side dish or part of a balanced meal.
How does steamed broccoli compare to raw broccoli nutritionally?
Steamed broccoli retains most nutrients including vitamin C and antioxidants, unlike boiled broccoli which causes more nutrient losses. Raw broccoli has slightly more vitamin C, but steaming enhances bioavailability of compounds like sulforaphane due to mild heat breakdown, making it a better option for digestion and nutrient absorption.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
