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Lightly oiled steamed zucchini, broccoli, and cauliflower Calories
A steamed mix of zucchini, broccoli, and cauliflower prepared with a small amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lightly oiled steamed zucchini, broccoli, and cauliflower (150 g) has 72 calories. That works out to 48 calories per 100 g. It contains 8.3 g of carbs, 3.3 g of protein, 3.2 g of fat and 3.5 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lightly oiled steamed zucchini, broccoli, and cauliflower Nutrition Facts
Selected: 1 cup (chopped) · 150 g
72
KCAL / 150G
Carbs
8.3g
· 3% DV
Protein
3.3g
· 7% DV
Fat
3.2g
· 4% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 18% · Fat 38%
Lightly oiled steamed zucchini, broccoli, and cauliflower nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Lightly oiled steamed zucchini, broccoli, and cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 72 kcal |
| ½ cup (chopped) | 75 g | 36 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (small) | 120 g | 58 kcal |
| 1 cup (diced) | 140 g | 67 kcal |
| 1 cup (whole) | 180 g | 86 kcal |
| 1 serving (medium) | 200 g | 96 kcal |
| 1 serving (large) | 300 g | 144 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Lightly oiled steamed zucchini, broccoli, and cauliflower
How do you keep lightly oiled steamed zucchini, broccoli, and cauliflower crisp instead of soggy?
Lightly oiled steamed zucchini, broccoli, and cauliflower stay crisper when the florets and zucchini pieces are similar in size and not crowded. Steam them rather than letting them sit in water, and stop cooking as soon as a fork can pierce them while they still hold their shape.
Can you roast lightly oiled steamed zucchini, broccoli, and cauliflower after steaming them?
Yes, lightly oiled steamed zucchini, broccoli, and cauliflower can be roasted briefly after steaming to add browned edges. Drain and pat the vegetables dry first, then spread them out on a tray; excess moisture and crowding will make them soften rather than brown.
What sauce goes well with lightly oiled steamed zucchini, broccoli, and cauliflower?
A lemon-garlic dressing pairs well with lightly oiled steamed zucchini, broccoli, and cauliflower because its brightness complements the mild vegetables. Add the dressing after steaming so the vegetables keep their texture, or serve it on the side for dipping.
Do you need to peel zucchini for lightly oiled steamed zucchini, broccoli, and cauliflower?
No, you usually do not need to peel zucchini for lightly oiled steamed zucchini, broccoli, and cauliflower. Its skin is edible and helps the pieces hold their shape; wash the zucchini under running water and trim off the ends before cutting.
How should you cut vegetables for lightly oiled steamed zucchini, broccoli, and cauliflower?
Cut the zucchini into pieces about as thick as the cauliflower florets and broccoli stems so they cook more evenly. Keep the florets intact and slice thick stems smaller; this helps the zucchini avoid becoming mushy before the denser pieces are tender.
Can you reheat lightly oiled steamed zucchini, broccoli, and cauliflower?
Yes, you can reheat lightly oiled steamed zucchini, broccoli, and cauliflower, though they may soften with each heating. Warm only the portion you plan to eat, using a pan or microwave, and stop once it is hot rather than cooking it again.
How long do lightly oiled steamed zucchini, broccoli, and cauliflower keep in the fridge?
Lightly oiled steamed zucchini, broccoli, and cauliflower keep for about three to four days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, appearance, or texture.
Can you use lightly oiled steamed zucchini, broccoli, and cauliflower for meal prep?
Yes, lightly oiled steamed zucchini, broccoli, and cauliflower work for meal prep, especially if you leave them slightly firm so reheating does not make them mushy. Store them separately from dressings and sauces, then add those just before serving.
Is lightly oiled steamed zucchini, broccoli, and cauliflower a good choice for weight loss?
Yes, lightly oiled steamed zucchini, broccoli, and cauliflower can fit a weight-loss eating plan because the vegetables provide volume and fibre without requiring a rich sauce. For a more filling meal, pair them with a protein source rather than relying on vegetables alone.
Why does lightly oiled steamed zucchini, broccoli, and cauliflower smell strong after cooking?
Lightly oiled steamed zucchini, broccoli, and cauliflower can smell sulfurous when broccoli and cauliflower are cooked for too long. Keep the vegetables just tender and serve them soon after steaming; prolonged cooking makes the smell stronger and the texture softer.
Lightly oiled steamed zucchini, broccoli, and cauliflower Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin C
45mg · 50% DV
Folate
52.5µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.3mg · 13% DV
Potassium ⭐
428mg · 13% DV
Phosphorus
72mg · 10% DV
Copper
0.09mg · 10% DV
Sodium
53mg · 2% DV
Lightly oiled steamed zucchini, broccoli, and cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly oiled steamed zucchini, broccoli, and cauliflower
To burn the 72 calories in 1 cup (chopped) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lightly oiled steamed zucchini, broccoli, and cauliflower?
Lightly oiled steamed zucchini, broccoli, and cauliflower is a simple vegetable side, made by steaming the three vegetables with a small amount of oil. It is less a dish tied to one particular region than a practical way to cook vegetables while keeping added fat modest.
Steamed until just tender, the vegetables retain some bite and their distinct flavours. Serve them alongside a main course, fold them into a grain bowl, or season with lemon, herbs, and black pepper. The mix is mostly vegetables and provides 2.3 g of fibre per 100 g. For a more filling plate, pair it with beans, grains, or another protein-rich dish; you can also adjust the oil to taste.
How Nutritious Is Lightly oiled steamed zucchini, broccoli, and cauliflower?
Nutrient density
High
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
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.
Is Lightly oiled steamed zucchini, broccoli, and cauliflower 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 oiled steamed zucchini, broccoli, and cauliflower Contain Allergens?
No known major allergens
Which Diets Is Lightly oiled steamed zucchini, broccoli, and cauliflower 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 oiled steamed zucchini, broccoli, and cauliflower Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.