Steamed carrots and broccoli

Vegetable

Item Rating: 86/100

1 serving (150 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		66.7
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		53.3 mg	2%
Total Carbohydrates		13.3 g	4%
	Dietary Fiber	5.3 g	18%
	Sugars	6.7 g
protein		2.7 g	5%
Vitamin D		0 mcg	0%
Calcium		53.3 mg	4%
Iron		1.3 mg	7%
Potassium		400 mg	8%

* 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 sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 6 cal (9.0%)

Protein: 10 cal (15.4%)

Carbs: 53 cal (75.7%)

About Steamed carrots and broccoli

Steamed carrots and broccoli are a simple yet nutritious dish featuring two vegetables native to Europe and Asia. These ingredients are commonly used in global cuisines, particularly in health-focused and vegetarian fare. Steaming preserves the vital nutrients in these vegetables, making them excellent sources of beta-carotene, vitamin C, potassium, and dietary fiber. Carrots are rich in beta-carotene, an antioxidant converted to vitamin A in the body, while broccoli provides high levels of vitamin C, folate, and phytochemicals like sulforaphane, which have anti-inflammatory properties. This combination is low in calories, fat-free, and nutrient-dense, making it ideal for weight management and overall health.

Health Benefits

• High in vitamin A from beta-carotene in carrots, supporting eye health and the immune system.
• Rich in vitamin C from broccoli, promoting collagen formation and protecting cells from oxidative stress.
• Contains dietary fiber, aiding in digestion and helping to maintain healthy cholesterol levels.
• Provides potassium, crucial for maintaining healthy blood pressure and muscle function.
• Broccoli contains sulforaphane, known for its potential to reduce inflammation and support detoxification processes.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Individuals with allergies to cruciferous vegetables (broccoli) or specific fodmap sensitivities

Selection and Storage

Store whole carrots and broccoli in the refrigerator's crisper drawer in perforated bags. Once steamed, refrigerate leftovers in an airtight container and consume within 2-3 days.

Common Questions About Steamed carrots and broccoli Nutrition

Are steamed carrots and broccoli high in protein?

Steamed carrots and broccoli are not particularly high in protein but do contribute small amounts. One cup of steamed broccoli provides around 4 grams of protein, while one cup of steamed carrots provides about 1 gram of protein. They are better known for their vitamin and fiber content rather than being protein-rich.

Can I eat steamed carrots and broccoli on a keto diet?

Steamed broccoli is suitable for a keto diet as it is low in carbs, with about 4 grams of net carbs per cup. However, carrots are higher in carbs, with approximately 8 grams of net carbs per cup, so they may need to be consumed in moderation or avoided depending on your daily carb limit.

What are the health benefits of steamed carrots and broccoli?

Steamed carrots and broccoli are highly nutritious and provide numerous health benefits. Carrots are rich in beta-carotene, which supports eye health, while broccoli is high in vitamin C and antioxidants that boost the immune system. Both are excellent sources of fiber, which aids in digestion and supports gut health.

How much steamed carrots and broccoli should I eat in one serving?

A standard serving size of steamed carrots or broccoli is about 1 cup (150-200 grams). This amount provides a balanced intake of nutrients without consuming excessive calories or carbs, making it a great addition to a meal.

How does steaming carrots and broccoli compare to eating them raw?

Steaming preserves more nutrients compared to boiling, while also making the vegetables easier to chew and digest compared to eating them raw. Some nutrients, like beta-carotene in carrots, become more bioavailable when cooked, while others, like vitamin C in broccoli, may decrease slightly during steaming.

Data Sources & Scientific References