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Broccoli (Lightly Steamed) Calories
Nutrient-dense, low-calorie, high-fiber vegetable
CALORIES
GI
POTASSIUM
FIBER
Broccoli (Lightly Steamed) Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
6.6g
· 64%
Protein
2.8g
· 27%
Fat
0.4g
· 9%
Fiber
3g
Broccoli (Lightly Steamed) Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin C
64mg · 71% DV
Folate
63µg · 16% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
293mg · 9% DV
Iron
1mg · 6% DV
Calcium
47mg · 5% DV
Broccoli (Lightly Steamed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Broccoli (Lightly Steamed) 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 Broccoli (Lightly Steamed) Contain Allergens?
No known major allergens
Which Diets Is Broccoli (Lightly Steamed) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Broccoli (Lightly Steamed) 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.
Foods Similar to Broccoli (Lightly Steamed)
Broccoli (Lightly Steamed) — Frequently Asked Questions
Does lightly steaming broccoli help preserve its nutrients?
Yes. Brief steaming generally limits the loss of water-soluble nutrients into cooking water compared with boiling. Avoid overcooking to retain its bright color, texture, and flavor.
Why does steamed broccoli sometimes smell sulfurous or taste bitter?
Broccoli naturally contains sulfur compounds, which become more noticeable when it is overcooked. Steam it only until bright green and just tender to keep the odor and bitterness milder.
How should lightly steamed broccoli be stored after cooking?
Let it cool, then refrigerate it in an airtight container and ideally eat it within 3 to 4 days. Do not leave cooked broccoli at room temperature for extended periods.
Can lightly steamed broccoli be frozen?
Yes. Cool it completely, portion it, and freeze it in a well-sealed container or freezer bag. Briefly steamed broccoli generally holds up better after thawing than fully soft broccoli.
What seasonings and sauces go well with steamed broccoli?
Lemon, garlic, black pepper, chili flakes, olive oil, tahini, and yogurt-based sauces all work well. A lemon-based dressing can also support absorption of plant-based iron from the meal.
What protein foods pair well with broccoli?
Broccoli pairs well with eggs, chicken, fish, tofu, chickpeas, lentils, or Greek yogurt. Combining it with a protein food can make it part of a more satisfying meal.
Is broccoli better raw or lightly steamed?
Both are nutritious choices. Raw broccoli is crunchier and sharper in flavor, while light steaming can make it easier to chew and digest for some people.
Can broccoli cause gas or bloating?
It can in sensitive people because it contains fiber and fermentable carbohydrates. Starting with a smaller serving, chewing well, and cooking it lightly may improve tolerance.
Should people with thyroid conditions be careful with broccoli?
Most people can eat normal portions of broccoli without concern. People with iodine deficiency or those following individualized thyroid advice should discuss very large amounts of raw cruciferous vegetables with their clinician or dietitian.
Is it okay to eat steamed broccoli at night?
Yes, it can be a useful addition to an evening meal. If broccoli tends to cause bloating or reflux for you, choose a moderate portion and avoid eating a large serving immediately before bed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.