1 serving (91 grams) contains 55 calories, 3.7 grams of protein, 0.6 grams of fat, and 11.2 grams of carbohydrates.
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Nutrition Information
Calories |
110.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 128.0 mg | 5% | |
| Total Carbohydrates | 22.4 g | 8% | |
| Dietary Fiber | 10.2 g | 36% | |
| Sugars | 4.4 g | ||
| protein | 7.4 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 124.0 mg | 9% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 914 mg | 19% | |
* 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 brocoli
Steamed broccoli is a simple preparation of broccoli, a green cruciferous vegetable originating in the Mediterranean region and widely used in various cuisines, such as Italian, Chinese, and American. Rich in vitamins, minerals, fiber, and antioxidants, broccoli is often celebrated for its dense nutritional profile while being low in calories. Steaming preserves its nutrients better than boiling, retaining critical compounds like vitamin C, potassium, folate, and phytonutrients. Broccoli also contains sulforaphane, a unique compound linked to numerous health advantages.
Health Benefits
- Supports immune function due to high levels of vitamin C (providing over 90% of the daily recommended intake per cup).
- Promotes heart health by offering potassium, which helps maintain healthy blood pressure levels.
- May support cancer prevention due to sulforaphane, an antioxidant known for its anti-inflammatory properties.
- Improves digestion and gut health thanks to its fiber content, with about 2.4 grams per cup.
- Boosts bone health with its notable content of vitamin K, which supports calcium utilization.
Dietary Considerations
Selection and Storage
Store fresh broccoli in the refrigerator in a loose or perforated plastic bag for up to a week. Steam small, evenly chopped florets for 5-7 minutes until bright green and tender yet crisp.
Common Questions About Steamed brocoli Nutrition
Is steamed broccoli high in protein?
Steamed broccoli contains about 2.4 grams of protein per cup (91 grams). While it’s not a high-protein food, it can contribute to your daily protein intake as part of a balanced diet.
Can I eat steamed broccoli on a keto diet?
Yes, steamed broccoli is compatible with a keto diet. It contains only 4 grams of net carbs per cup and is also rich in fiber, making it a great low-carb vegetable option.
What are the health benefits of steamed broccoli?
Steamed broccoli is packed with vitamins such as vitamin C (81 mg per cup) and vitamin K, as well as antioxidants that support immune health, bone health, and may reduce inflammation. Steaming helps preserve its nutrients compared to boiling.
What is a recommended portion size for steamed broccoli?
A typical serving size for steamed broccoli is about 1 cup per person, which contains approximately 55 calories. This portion ensures you benefit from its nutrients while keeping it a low-calorie side dish.
How does steamed broccoli compare to raw broccoli in nutrition?
Steaming broccoli retains most of its vitamins, especially vitamin C, whereas boiling can lead to nutrient loss. Raw broccoli has slightly higher vitamin C content but steaming enhances digestibility and flavor without adding calories.
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.
