1 cup (medium) of Lightly Steamed Broccoli (90 g) has 32 calories. That works out to 35 calories per 100 g. It contains 5.9 g of carbs, 2.5 g of protein, 0.4 g of fat and 2.7 g of fiber. Its 91.8 µg of Vitamin K covers 77% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Lightly Steamed Broccoli?

Lightly Steamed Broccoli is made from broccoli florets and stems cooked briefly until tender but still slightly firm. The English page name says “steamed,” while the Turkish name refers to lightly boiled broccoli; either gentle method suits the bright green, compact florets shown here.

Its mild, fresh flavour and pleasantly crisp texture make it an easy side for fish, roasted meat, or a grain bowl. It can also be served simply with olive oil and lemon, or added to salads and pasta. Broccoli is a low-calorie vegetable that provides fibre and vitamins; 100 g contains 3 g of fibre. For a more substantial serving, pair it with beans, grains, or a yoghurt-based dressing; for a lighter one, use lemon and just a little oil.

Lightly Steamed Broccoli Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.6g

· 2% DV

Protein

2.8g

· 6% DV

Fat

0.4g

· 1% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 64% · Protein 27% · Fat 9%

Lightly Steamed Broccoli Vitamins & Minerals

Vitamins

Vitamin K

102µg · 85% DV

Vitamin C

65mg · 72% DV

Vitamin A

623µg · 69% DV

Folate

63µg · 16% DV

Minerals

Phosphorus

66mg · 9% DV

Potassium ⭐

293mg · 9% DV

Iron

1mg · 6% DV

Calcium

48mg · 5% DV

How Nutritious Is Lightly Steamed Broccoli?

Nutrient density

Very high

92/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lightly Steamed Broccoli Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lightly Steamed Broccoli

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lightly Steamed Broccoli Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Lightly Steamed Broccoli Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lightly Steamed Broccoli Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Lightly Steamed Broccoli Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Lightly Steamed Broccoli

🥦vs🍅

Lightly Steamed Broccoli vs Tomato17 kcal more per 100 g

→🥦vs🥗

Lightly Steamed Broccoli vs Mixed Green Salad17 kcal more per 100 g

→🥦vs🫑

Lightly Steamed Broccoli vs Red Pepper4 kcal more per 100 g

→🥦vs🥄

Lightly Steamed Broccoli vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Lightly Steamed Broccoli

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Lightly Steamed Broccoli

How long should you steam lightly steamed broccoli?

Steam lightly steamed broccoli for about 4–5 minutes for tender florets that still have a little bite. Start checking early, since small florets cook faster; remove them as soon as a fork can pierce the stems easily.

How do you keep lightly steamed broccoli from getting mushy?

Keep lightly steamed broccoli from getting mushy by using a short cooking time and removing it as soon as it is tender-crisp. Spread the florets out after cooking rather than leaving them covered in hot steam.

Can you eat the stems of lightly steamed broccoli?

Yes, the stems of lightly steamed broccoli are edible. Peel away the tougher outer layer, then slice the stem thinly so it cooks at a similar pace to the florets.

How do you season lightly steamed broccoli?

Lemon juice, olive oil, and black pepper are simple ways to season lightly steamed broccoli. For a richer finish, add grated Parmesan, toasted nuts, or a little garlic after cooking.

How long does lightly steamed broccoli last in the fridge?

Lightly steamed broccoli keeps for about 3–4 days in a covered container in the refrigerator. Let it cool before storing, and discard it if it develops an unpleasant smell or a slimy texture.

Can you reheat lightly steamed broccoli?

Yes, you can reheat lightly steamed broccoli in the microwave or in a pan. Heat it briefly, just until warm, because additional cooking can quickly make the florets soft and dull their color.

Can you freeze lightly steamed broccoli?

Yes, lightly steamed broccoli can be frozen, although thawed florets may be softer than freshly cooked ones. Cool and drain them thoroughly, then pack them in an airtight freezer-safe container for later use in soups or casseroles.

Why does lightly steamed broccoli turn yellow?

Lightly steamed broccoli can turn yellow when it is overcooked or has been stored for too long. Cook it briefly, serve it soon after steaming, and keep leftovers chilled in a covered container.

Is lightly steamed broccoli better than boiled broccoli?

Lightly steamed broccoli usually retains its firm texture better than broccoli boiled in plenty of water. Steaming also limits direct contact with water, while boiling can send some water-soluble nutrients into the cooking liquid.

What can you serve with lightly steamed broccoli?

Lightly steamed broccoli pairs well with grilled fish, chicken, tofu, or grains such as rice and quinoa. Add it to a grain bowl or serve it alongside a main dish with a squeeze of lemon.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026