Steam broccoli

Vegetable

Item Rating: 88/100

1 serving (91 grams) contains 31 calories, 2.5 grams of protein, 0.3 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (182g)

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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 5 cal (7.4%)

Protein: 20 cal (27.2%)

Carbs: 48 cal (65.4%)

About Steam broccoli

Steamed broccoli is a popular method of preparing broccoli, a cruciferous vegetable that originated from the Mediterranean region and has been cultivated since ancient Roman times. Widely used in various cuisines, particularly Italian, Chinese, and American, broccoli is known for its rich nutritional profile. It is a low-calorie food that is packed with dietary fiber, vitamins such as Vitamin C and K, and minerals like potassium and calcium. Steaming preserves much of broccoli's nutritional content compared to other cooking methods like boiling, making it a healthier choice for those seeking to maximize nutrient intake while avoiding added fats or oils.

Health Benefits

• Rich in Vitamin C (81 mg per 100 g), steamed broccoli supports immune health and aids in collagen production.
• High in Vitamin K (92 mcg per 100 g), it helps promote bone health and proper blood clotting.
• Contains antioxidants like sulforaphane, which may reduce inflammation and support cellular health.
• Adequate potassium content (316 mg per 100 g) helps regulate blood pressure and heart function.
• Dietary fiber (2.4 g per 100 g) promotes digestive health and supports feelings of fullness.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-carb, paleo, mediterranean

Not suitable for: Individuals with brassica vegetable intolerance

Selection and Storage

Store fresh broccoli in the refrigerator for up to five days. Steam it shortly before consumption to preserve nutrients and avoid overcooking for optimal texture and flavor.

Common Questions About Steam broccoli Nutrition

Is steamed broccoli high in protein?

Steamed broccoli is not particularly high in protein, with approximately 2.4 grams of protein per 100 grams. While it's not a protein-rich food, it is a healthy addition to meals that require plant-based nutrition.

Can I eat steamed broccoli on a keto diet?

Yes, steamed broccoli is suitable for a keto diet as it is low in carbs. A 100-gram serving contains roughly 4 grams of net carbs, making it an excellent option for a low-carb meal plan while providing fiber and nutrients.

What are the health benefits or concerns of steamed broccoli?

Steamed broccoli is rich in vitamins like C and K and is a good source of fiber, which promotes digestion. It also contains antioxidants that support overall health. However, some people with thyroid concerns may need to moderate their intake of cruciferous vegetables like broccoli due to their potential impact on iodine absorption.

How much steamed broccoli should I eat in one serving?

A standard serving size of steamed broccoli is 1 cup, which is roughly 150 grams. This portion provides approximately 55 calories, making it a low-calorie and nutrient-dense option for meals or snacks.

Is steamed broccoli better than raw broccoli?

Steamed broccoli is often better than raw broccoli in terms of digestibility and flavor retention. Steaming reduces bitterness while preserving most nutrients, such as vitamin C, better than boiling or frying. However, raw broccoli contains slightly more sulforaphane, a compound linked to cancer prevention.

Data Sources & Scientific References