Steamed green vegetables

Vegetable

Item Rating: 88/100

1 serving (100 grams) contains 35 calories, 2.5 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		83.3
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.6 mg	2%
Total Carbohydrates		16.7 g	6%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		6.0 g	12%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		2.4 mg	13%
Potassium		714.3 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 10 cal (10.6%)

Protein: 24 cal (23.6%)

Carbs: 66 cal (65.7%)

About Steamed green vegetables

Steamed green vegetables typically include a mix of leafy greens, such as spinach, kale, broccoli, and green beans. This preparation method is common across global cuisines, particularly in Asian and Mediterranean diets, as it retains a high proportion of nutrients while providing a tender texture. Green vegetables are renowned for their nutrient density, being rich in vitamins A, C, K, and folate, as well as minerals like calcium, iron, and magnesium. They are also low in calories, high in fiber, and offer a variety of antioxidants, making them a staple in balanced diets designed to optimize health.

Health Benefits

• Supports immune function due to high vitamin C content (e.g., broccoli contains 89 mg of vitamin C per 100g).
• Promotes bone health, as green vegetables like spinach and kale are excellent sources of vitamin K, which is crucial for calcium regulation and bone density.
• Aids digestion and gut health due to the dietary fiber found in green vegetables, which supports regularity and a healthy microbiome.
• Reduces oxidative stress through antioxidants such as lutein and zeaxanthin, which are found in leafy greens and are particularly beneficial for eye health.
• Supports heart health as these vegetables are rich in potassium, which helps to regulate blood pressure.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, ketogenic

Not suitable for: Low-oxalate diet (for those prone to kidney stones, due to oxalate content in spinach and similar greens)

Selection and Storage

Store green vegetables in the crisper drawer of the refrigerator in breathable bags to maintain freshness. Steam just before consumption to preserve maximum nutrients and flavor.

Common Questions About Steamed green vegetables Nutrition

What is the nutritional content of steamed green vegetables?

Steamed green vegetables like broccoli, spinach, kale, and green beans are low in calories, often containing around 25-50 calories per cup. They are rich in vitamins A, C, K, and folate, as well as minerals like potassium and magnesium. While they are not high in protein (typically 2-5 grams per cup), their fiber content makes them beneficial for digestion and overall health.

Are steamed green vegetables compatible with a keto or low-carb diet?

Yes, steamed green vegetables are compatible with both keto and low-carb diets as they are low in carbohydrates. For example, a cup of steamed spinach has about 3.5 grams of carbohydrates, with roughly 2 grams being fiber, making the net carbs very low. They are an excellent option for adding nutrients without compromising ketosis.

What are the health benefits or concerns of eating steamed green vegetables?

Steamed green vegetables are highly nutritious and support heart health, bone health, and healthy digestion due to their high fiber, vitamin, and mineral content. Steaming preserves most nutrients compared to boiling, minimizing nutrient loss. However, individuals on blood-thinning medications should monitor their intake of vitamin K-rich greens like spinach and kale.

What is the recommended serving size for steamed green vegetables?

A general serving size is 1 cup of steamed green vegetables, which roughly equals 85-100 grams. It's advised to consume at least 2-3 servings per day as part of a balanced diet to meet daily vegetable intake recommendations.

How do steamed green vegetables compare to raw or boiled greens?

Steamed green vegetables retain more nutrients than boiled greens as nutrients like vitamin C and B vitamins are less likely to leach into water. Compared to raw greens, steamed vegetables are easier to digest while still maintaining vibrant flavors and nutrients, making them a balanced choice for most diets.

Data Sources & Scientific References