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Steamed Broccoli Calories
Rich in vitamins and fiber, low-calorie vegetable
CALORIES
GI
POTASSIUM
FIBER
Steamed Broccoli Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
7.2g
· 69%
Protein
2.4g
· 23%
Fat
0.4g
· 8%
Fiber
3.3g
Steamed Broccoli Vitamins & Minerals
Vitamins
Vitamin K
101µg · 84% DV
Vitamin C
64mg · 71% DV
Vitamin A
623µg · 69% DV
Folate
64µg · 16% DV
Minerals
Phosphorus
66mg · 9% DV
Potassium ⭐
293mg · 9% DV
Iron
1mg · 6% DV
Calcium
48mg · 5% DV
Steamed Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Steamed Broccoli
Steamed Broccoli — Frequently Asked Questions
What is the best way to cook steamed broccoli without losing too much nutrition?
A short steaming time is usually best, because overcooking can reduce some water-soluble vitamins. Cooking it until just tender helps preserve both texture and nutritional quality.
Why does steamed broccoli sometimes smell strong or sulfurous?
That smell becomes more noticeable when broccoli is cooked too long. Keeping the cooking time brief and not leaving it hot for too long helps reduce it.
How long does steamed broccoli keep in the fridge?
Once cooled and stored in an airtight container, it is best eaten within 3 to 4 days. It should not be left at room temperature for long periods.
Can steamed broccoli be frozen?
Yes, it freezes well. For better texture later, freeze it in portions after draining it well and cooling it completely.
What should I eat with steamed broccoli to make it more filling?
Pairing it with protein foods such as eggs, yogurt, beans, tofu, fish, or chicken can make a meal more satisfying. Adding healthy fats like olive oil, tahini, or nuts can also help.
Does cooking broccoli reduce its protein?
Cooking does not remove the protein itself, but water loss or water absorption can slightly change the value per 100 grams. Most of the difference you notice is from the cooking method, not the protein disappearing.
Is steamed broccoli better before or after a workout?
Before training, its fiber may feel heavy for some people, so a smaller portion is often more comfortable. After training, it works well as part of a meal that also includes a protein source.
Is it okay to eat steamed broccoli at night?
Yes, it can be eaten at night. If you are prone to bloating, a smaller portion and a simpler meal may feel better before bed.
Who should be careful with steamed broccoli?
It is generally a healthy choice, but people who are sensitive to gas or bloating may tolerate smaller portions better. Those taking blood thinners should also keep vitamin K intake reasonably consistent.
Is steamed broccoli healthier than raw broccoli?
Both can be healthy in different ways: raw broccoli may retain more of some vitamins, while cooked broccoli can be easier to digest for some people. The better choice is the form you tolerate well and eat regularly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.