1 serving (100 grams) contains 35 calories, 2.4 grams of protein, 0.4 grams of fat, and 7.2 grams of carbohydrates.
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Nutrition Information
Calories |
83.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 97.6 mg | 4% | |
| Total Carbohydrates | 17.1 g | 6% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 3.3 g | ||
| protein | 5.7 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 111.9 mg | 8% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 752.4 mg | 16% | |
* 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 Brocoli vapeur
Broccoli vapeur, or steamed broccoli, is a simple preparation method originating from European cuisine and popular worldwide for its mild flavor and nutritional profile. Broccoli is part of the cruciferous vegetable family and is native to the Mediterranean region. Steaming preserves its potent nutrient content, including fiber, vitamins C and K, and mineral-rich compounds. A 100-gram serving of steamed broccoli provides approximately 35 calories, 2.4 grams of protein, 3.8 grams of carbohydrates, and 2.6 grams of dietary fiber. It is also an excellent source of antioxidants such as sulforaphane, which promotes cellular health.
Health Benefits
- Rich in vitamin C, which supports the immune system and collagen production (89.2 mg per 100 grams).
- Contains vitamin K1 (92 mcg per 100 grams), essential for bone health and blood clotting.
- Provides dietary fiber (2.6 grams per 100 grams), which supports digestive health and promotes satiety.
Dietary Considerations
Selection and Storage
Store fresh broccoli in the refrigerator crisper drawer for up to 5 days. For optimal nutrient retention, steam for 5–7 minutes until tender but still crisp.
Common Questions About Brocoli vapeur Nutrition
What are the key nutritional contents of steamed broccoli?
Steamed broccoli is low in calories, with approximately 55 calories per cup (91g). It contains about 2.4g of protein, 5.1g of carbohydrates, and 2.3g of dietary fiber. It is also rich in vitamins C, K, and A, and provides essential minerals such as potassium and folate.
Is steamed broccoli suitable for keto or low-carb diets?
Steamed broccoli is compatible with keto and low-carb diets as it contains only 5.1g of total carbohydrates per cup (91g), with 2.3g being fiber, making the net carbs approximately 2.8g. Its nutritional profile fits well within the carb restrictions of these diets.
What are the health benefits or concerns of eating steamed broccoli?
Steamed broccoli is highly nutritious and associated with health benefits such as improved digestion due to its fiber content, antioxidant support from vitamin C, and bone health via vitamin K. However, excessive consumption could lead to bloating in sensitive individuals due to its fiber and natural sulfur compounds.
How much steamed broccoli should I eat per serving?
A standard serving of steamed broccoli is about 1 cup (91g), which provides key nutrients without excessive calories. Adults should aim for about 2-3 servings of vegetables daily, and broccoli makes for a nutrient-dense option within this recommendation.
How does steamed broccoli compare to raw broccoli in nutrition?
Steamed broccoli retains most of its nutrients, including vitamin C and antioxidants, better than boiling or frying. While raw broccoli contains slightly higher levels of vitamin C, steaming enhances its digestibility and reduces goitrogenic compounds, making it beneficial for thyroid health.
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.
