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 |
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
Source of Calories
About Steamed brocolli
Steamed broccoli is a cooking preparation for broccoli, a green vegetable that originated in the Mediterranean region and is a staple in Italian cuisine. Broccoli is part of the cruciferous vegetable family, which includes kale, cabbage, and cauliflower. Steaming broccoli is a method that preserves most of its nutrients, compared to boiling. Nutritionally, broccoli is low in calories—only 55 calories per cup (91 grams)—while being rich in vitamins like vitamin C and K, fiber, and antioxidants. It also contains minerals such as potassium and folate, making it a powerhouse of nutrients.
Health Benefits
- Supports immune function due to high levels of vitamin C, which covers 135% of the Recommended Daily Value (RDV) per 1 cup.
- Promotes bone health with 116% of the RDV of vitamin K in a single serving, crucial for calcium regulation.
- Aids digestion with dietary fiber content (2.4 grams per cup), supporting gut health and regularity.
Dietary Considerations
Selection and Storage
Store fresh broccoli in a perforated plastic bag in the refrigerator for up to 5 days. Steam just before consumption to preserve nutrients and textures.
Common Questions About Steamed brocolli Nutrition
What is the nutritional content of steamed broccoli?
A 1-cup serving of steamed broccoli (about 156 grams) contains approximately 55 calories, 5 grams of protein, 11 grams of carbohydrates, 5 grams of dietary fiber, and less than 1 gram of fat. It is an excellent source of Vitamin C (covering more than 100% of the daily recommended intake), Vitamin K, and folate while also providing potassium and manganese.
Is steamed broccoli compatible with a keto or low-carb diet?
Yes, steamed broccoli is suitable for both keto and low-carb diets in moderation. With only 11 grams of carbs per cup and 5 grams of dietary fiber, it has a net carb count of about 6 grams per serving, making it a great low-carb vegetable choice.
What are the health benefits and concerns of eating steamed broccoli?
Steamed broccoli is rich in antioxidants, particularly sulforaphane, which may support heart health and reduce inflammation. It also supports immune function due to its high Vitamin C content. However, eating excessive amounts may interfere with thyroid function in individuals with iodine deficiency due to its goitrogenic compounds.
How much steamed broccoli should I eat per serving?
A standard serving size of steamed broccoli is about 1 cup (156 grams), which provides significant nutrients without excessive calories. For a balanced diet, aim for 1-2 servings per day as part of your vegetable intake.
How does steamed broccoli compare to raw or roasted broccoli?
Steamed broccoli retains more nutrients like Vitamin C and sulforaphane compared to boiled broccoli, where nutrients may leach into the water. While raw broccoli is also nutrient-dense, steaming makes it easier to digest. Roasted broccoli, although flavorful, tends to have slightly lower moisture and Vitamin C due to higher cooking temperatures.
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.
