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 |
80.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78.0 mg | 3% | |
| Total Carbohydrates | 15.6 g | 5% | |
| Dietary Fiber | 6.2 g | 22% | |
| Sugars | 3.9 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 109.2 mg | 8% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 748.8 mg | 15% | |
* 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 Steam brocoli
Steamed broccoli is a nutritious vegetable dish prepared by cooking fresh broccoli florets with steam, preserving much of its flavor, color, and nutritional content. Native to the Mediterranean region, broccoli has been cultivated since ancient Roman times and is now widely popular in global cuisines, including Italian, Chinese, and American dishes. Broccoli is low in calories, at around 55 calories per cup (steamed, without added fat), and is packed with vitamins C and K, dietary fiber, potassium, and antioxidants like sulforaphane, which may have protective effects against certain diseases. It is a versatile side dish that complements a variety of meals while offering an exceptional nutritional profile.
Health Benefits
- Rich in vitamin C (81 mg per cup, steamed), which supports immune health and skin repair.
- Contains vitamin K (over 90 mcg per cup), essential for blood clotting and bone health.
- Provides dietary fiber (5.1 g per cup), promoting healthy digestion and gut health.
- High in sulforaphane, a plant compound associated with potential anti-cancer properties.
- Low-calorie and nutrient-dense, making it an excellent choice for weight management.
Dietary Considerations
Selection and Storage
Store raw broccoli in the refrigerator, unwashed, in a perforated plastic bag for up to one week. Steam just before serving to maintain its nutritional value and vibrant color.
Common Questions About Steam brocoli Nutrition
Is steamed broccoli high in protein?
Steamed broccoli contains about 2.8 grams of protein per 100 grams, which is relatively low compared to high-protein foods like meat or legumes. However, it is a good plant-based source of protein for those following vegetarian or vegan diets.
Can I eat steamed broccoli on a keto diet?
Yes, steamed broccoli is keto-friendly. With only 7 grams of carbs per 100 grams (and 3 grams of fiber), its net carbs are low, making it suitable for a keto or low-carb diet as a nutrient-dense vegetable option.
What are the health benefits of eating steamed broccoli?
Steamed broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants. These nutrients support immune health, improve digestion, and protect against oxidative stress. Additionally, its high fiber content can help regulate blood sugar levels.
How much steamed broccoli should I eat per serving?
A recommended serving size of steamed broccoli is about 1 cup (approximately 150 grams). This amount provides about 55 calories, 5 grams of fiber, and numerous essential vitamins and minerals, making it a satisfying and nutritious portion.
How does steamed broccoli compare to raw broccoli for nutrition?
Steamed broccoli retains more nutrients compared to boiled broccoli and improves digestibility compared to raw broccoli by softening tough fibers. However, raw broccoli contains slightly higher levels of certain antioxidants like sulforaphane, which may decrease slightly during steaming.
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.
