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 |
31 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 6 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 1.5 g | ||
| protein | 2.5 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 43 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 288 mg | 6% | |
* 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 Steamed broccoli
Steamed broccoli is a popular preparation method for broccoli, a green cruciferous vegetable originating from the Mediterranean region and widely adopted in global cuisines, including Italian, Chinese, and American dishes. Broccoli is known for its high nutrient density, offering a rich source of vitamins C, K, and A, as well as dietary fiber, folate, and significant amounts of potassium. Steamed broccoli retains more of its nutrients compared to boiling, making it a healthful choice for meal preparation. It is low in calories, non-starchy, and contains compounds like sulforaphane, which are associated with potential health benefits such as reduced inflammation and protection against certain chronic diseases.
Health Benefits
- Rich in vitamin C, which supports immune health and promotes collagen production.
- High in vitamin K, essential for blood clotting and bone health.
- Contains sulforaphane, a phytochemical with potential anti-cancer properties.
- Provides a good amount of dietary fiber to aid digestion and support healthy cholesterol levels.
- Contains folate (vitamin B9), which contributes to cell growth and brain health.
Dietary Considerations
Selection and Storage
Store raw broccoli in a perforated plastic bag in the refrigerator for up to 5-7 days. Steam broccoli just before serving to preserve nutrients and avoid overcooking.
Common Questions About Steamed broccoli Nutrition
Is steamed broccoli high in protein?
Steamed broccoli contains a moderate amount of protein for a vegetable, with approximately 2.4 grams of protein per 1 cup (91 grams) serving. While it’s not a high-protein food compared to animal sources or legumes, it contributes to your daily protein intake and is an excellent addition to a balanced meal.
Can I eat steamed broccoli on a keto diet?
Yes, steamed broccoli is keto-friendly due to its low carbohydrate content. It has around 6 grams of total carbs and 2 grams of fiber per 1 cup serving, leaving you with about 4 grams of net carbs, making it a great low-carb, nutrient-dense vegetable option.
What are the health benefits of eating steamed broccoli?
Steamed broccoli is packed with vitamins and minerals, including vitamin C (81 mg per cup, which is about 90% of the recommended daily intake), vitamin K, and folate. It’s rich in antioxidants and fiber, which support digestion and may help lower the risk of chronic diseases like heart disease and cancer. Steaming preserves its nutrients better than boiling, making it an ideal cooking method.
What is the recommended portion size for steamed broccoli?
A standard serving size for steamed broccoli is 1 cup (about 91 grams), which contains around 55 calories. This is a sufficient portion to include as a side vegetable; however, you can adjust the amount depending on your dietary goals and caloric needs.
How does steamed broccoli compare to raw broccoli in terms of nutrition?
Steamed broccoli is slightly lower in certain water-soluble nutrients like vitamin C compared to raw broccoli, but steaming preserves more nutrients compared to boiling. Steamed broccoli is also easier to digest for some people and has a softer texture, while raw broccoli retains a crunchier texture and slightly more nutrients overall.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureHighlights the role of vegetables like broccoli in a healthy eating pattern and provides dietary recommendations.
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.
