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Lightly steamed broccoli Calories
Rich in vitamins and minerals, low-calorie, high-fiber vegetable
CALORIES
GI
POTASSIUM
FIBER
Lightly steamed broccoli Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
6.6g
· 64%
Protein
2.8g
· 27%
Fat
0.4g
· 9%
Fiber
3g
Lightly steamed broccoli Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% 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
47mg · 5% DV
Lightly steamed broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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
— Not 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.
Foods Similar to Lightly steamed broccoli
Lightly steamed broccoli — Frequently Asked Questions
Is lightly steamed broccoli better than raw broccoli?
Light steaming softens the texture and can make broccoli easier to digest while limiting some nutrient loss. Compared with prolonged boiling, it is generally considered a better cooking method.
Why does lightly steamed broccoli sometimes taste bitter or smell strong?
Broccoli naturally contains sulfur compounds that create its distinctive flavor and aroma. Overcooking makes these notes stronger, so brief steaming and serving it promptly usually gives a milder result.
How can I steam broccoli without losing too much nutritional value?
Keep the cooking time short and avoid exposing it to high heat for too long. Steam it until just tender rather than very soft, then serve soon after cooking.
Is lightly steamed broccoli better before or after a workout?
On its own, it is a light vegetable that may fit before exercise if you want something easy. After training, it works better as part of a fuller meal with protein-rich foods such as eggs, yogurt, legumes, fish, or meat.
What foods pair well with lightly steamed broccoli for a more balanced meal?
It pairs well with olive oil, yogurt-based sauces, tahini, eggs, fish, chicken, and beans. Combining it with protein and healthy fats usually makes the meal more satisfying.
How long does steamed broccoli keep in the fridge?
If cooled promptly and stored in a sealed container, it usually keeps its quality for about 3 days. Discard it if it develops an off smell, excess moisture, or a mushy texture.
Can lightly steamed broccoli be frozen?
Yes, it can be frozen. For better texture, let it cool, remove excess moisture, and freeze it in portions; after thawing, it will usually be softer than fresh.
Can you eat the broccoli stem, or only the florets?
The stem is edible and often overlooked. If the outer layer feels tough, peel it lightly and slice it for steaming, stir-fries, soups, or purees.
Does lightly steamed broccoli cause gas or bloating?
It can in some people because of its fiber and sulfur-containing compounds. Starting with smaller portions and eating it well cooked may help reduce discomfort.
Who should be careful with lightly steamed broccoli?
Most people can eat it regularly, but some may notice digestive discomfort if they are sensitive to cruciferous vegetables. People taking blood thinners should keep their intake of vitamin K–rich vegetables reasonably consistent and follow medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.