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Steamed Broccoli Calories
Rich in vitamins and fiber, low-calorie vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
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 90.9 µg of Vitamin K covers 76% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
What is Steamed Broccoli?
Steamed broccoli is made by cooking broccoli florets and tender stems over steam until bright green and just soft. Broccoli has roots in the Mediterranean, particularly Italy, and steaming keeps its fresh, mildly earthy flavour and a little bite.
It is commonly served as a simple side with fish, meat, grains or other vegetables, and works well in salads and bowls once cooled. It is a low-calorie vegetable with fibre and vitamins; a 100 g portion provides 3.3 g of fibre. Add lemon, olive oil or a light dressing for flavour, or pair it with beans or grains for a more filling meal.
Steamed Broccoli Nutrition Facts
Selected: 100 g
35
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
101µg · 84% DV
Vitamin C
64mg · 71% DV
Vitamin A
623µg · 69% DV
Folate
63µg · 16% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
66mg · 9% DV
Potassium ⭐
293mg · 9% DV
Iron
1mg · 6% DV
How Nutritious Is Steamed Broccoli?
Nutrient density
Very 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.
Steamed Broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
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:
🚶
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.
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
0.05g
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
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Frequently Asked Questions About Steamed Broccoli
Is steamed broccoli good for you?
Yes, steamed broccoli is a nutritious vegetable that provides fiber and vitamins, and steaming needs no added oil. Serve it with a protein-rich food and a grain or other filling side to make a more complete meal.
How do you steam broccoli without a steamer?
You can steam broccoli without a steamer by placing it in a heatproof colander or metal sieve over a pot of simmering water, making sure the water does not touch it. Cover the pot and cook until the florets are fork-tender.
Does steaming broccoli preserve more nutrients than boiling it?
Often, yes: steamed broccoli has less direct contact with water, so fewer water-soluble nutrients may leach away than during boiling. Keep the cooking brief, and avoid discarding nutrient-containing cooking water if you choose to boil it.
Can you freeze steamed broccoli?
Yes, you can freeze steamed broccoli, though it may be softer after thawing. Cool it completely, divide it into airtight portions, and freeze it promptly; use thawed broccoli in soups, casseroles, or other cooked dishes.
How long does steamed broccoli last in the fridge?
Steamed broccoli usually keeps for three to four days in the refrigerator when stored in a covered container. Refrigerate it once it has cooled, and discard it if it develops an off smell or a slimy surface.
Can you reheat steamed broccoli?
Yes, steamed broccoli can be reheated in a microwave or in a pan with a splash of water. Heat only the portion you plan to eat, and stop as soon as it is hot to avoid making the florets mushy.
Can you eat the stems of steamed broccoli?
Yes, steamed broccoli stems are edible and have a pleasantly mild flavor. Peel away the tougher outer layer, slice the stem thinly, and cook it alongside the florets; thicker pieces may need a little extra time to soften.
What can you put on steamed broccoli to make it taste better?
Lemon juice, olive oil, black pepper, or garlic all pair well with steamed broccoli. For a richer finish, add grated Parmesan or a spoonful of tahini sauce; dress it just before serving so the florets stay appealing.
Why is my steamed broccoli mushy?
Steamed broccoli turns mushy when it cooks too long or sits covered in residual heat after cooking. Remove it as soon as a fork can pierce the stem, and uncover or serve it promptly to limit further softening.
Should you wash broccoli before steaming it?
Yes, rinse broccoli under cool running water before steaming to remove soil or debris lodged among the florets. Shake off excess water and cut away any damaged areas; washing it after cooking can make the florets waterlogged.
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Nutrition data compiled from USDA FoodData Central and scientific sources.