1 cup (medium) of Steamed Broccoli (90 g) has 32 calories. That works out to 35 calories per 100 g. It contains 6.5 g of carbs, 2.2 g of protein, 0.4 g of fat and 3 g of fiber. Its 91.4 µg of Vitamin K covers 76% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Steamed Broccoli?

Steamed Broccoli is made by cooking broccoli florets and their short stems over boiling water until tender. It is less a dish tied to one particular place than a simple preparation used in kitchens around the world. The florets stay bright green when cooked briefly, with a tender bite and a fresh, gently earthy flavour.

Serve it as a side with fish, chicken or a plant-based meal, or dress it with lemon, olive oil or a light sauce. It is a low-calorie vegetable that provides fibre: a 100 g portion has 3.3 g. Keep the florets slightly firm rather than steaming them until soft, and add richer toppings at the table so you can adjust them to taste.

Steamed Broccoli Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.4g

· 5% DV

Fat

0.4g

· 1% DV

Fiber

3.3g

· 12% DV

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

Calories come from: Carbs 69% · Protein 23% · Fat 8%

Steamed Broccoli Vitamins & Minerals

Vitamins

Vitamin K

101.6µg · 85% DV

Vitamin C

64.9mg · 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 Steamed Broccoli?

Nutrient density

Very high

90/ 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

57/ 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.

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 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 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 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 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

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 Steamed Broccoli

🥦vs🍅

Steamed Broccoli vs Tomato17 kcal more per 100 g

→🥦vs🥗

Steamed Broccoli vs Mixed Green Salad17 kcal more per 100 g

→🥦vs🫑

Steamed Broccoli vs Red Pepper4 kcal more per 100 g

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Steamed Broccoli vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to 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 Steamed Broccoli

How long should you steam broccoli?

Steam broccoli for about 5–7 minutes for tender florets that still hold their shape. Smaller pieces cook faster, so check with a fork and stop as soon as the stems are easy to pierce.

Can you steam broccoli without a steamer basket?

Yes, you can steam broccoli without a steamer basket. Put a small amount of water in a covered pot, add the florets, and cook over low heat; keep the water below the broccoli so it steams rather than boils.

Is steamed broccoli healthier than raw broccoli?

Neither is universally healthier: raw broccoli retains its uncooked texture, while brief steaming softens it and can make it easier to eat. Steaming also avoids the nutrient loss into cooking water that can happen when broccoli is boiled.

What is the best way to season steamed broccoli?

A squeeze of lemon, a little olive oil, and black pepper are an easy way to season steamed broccoli. You can also add grated Parmesan, toasted sesame, or garlic, depending on whether you are serving it with pasta, fish, or a grain bowl.

Can you steam frozen broccoli?

Yes, frozen broccoli can be steamed straight from the freezer; thawing it first is unnecessary. It may soften faster than fresh florets, so check it early and drain away any excess water before seasoning.

Can you eat the stems of steamed broccoli?

Yes, broccoli stems are edible when steamed. Peel away the tough outer layer, slice the stem thinly, and cook it until tender; thicker stem pieces may need a head start before you add the florets.

Why does steamed broccoli turn mushy?

Steamed broccoli turns mushy when it cooks too long or sits covered in residual heat. Remove it as soon as a fork can pierce the stem, and serve it promptly instead of leaving it in the hot pot.

How do you reheat steamed broccoli without making it soggy?

Reheat steamed broccoli briefly in a skillet or microwave, just until warm. Avoid adding water or heating it for too long, since the florets are already cooked and can quickly become soft and watery.

Can dogs eat steamed broccoli?

Dogs can eat plain steamed broccoli in small pieces, but it should be an occasional treat rather than a meal. Leave out salt, butter, garlic, and sauces, and keep portions small because broccoli can cause digestive upset.

Does steamed broccoli cause gas?

Steamed broccoli can cause gas because its fiber and certain carbohydrates are fermented by gut bacteria. A smaller serving may be easier to tolerate, and cooking it until tender can make it gentler than eating it raw.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026