Steamed Broccoli Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of steamed broccoli contains 35 calories, 2.4g protein, 7.2g carbs, and 0.4g fat. Steamed Broccoli is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 kcal | 2% |
| Protein | 2.4g | 5% |
| Carbohydrates | 7.2g | 3% |
| Total Fat | 0.40g | 1% |
| Fiber | 3.3g | 12% |
| Sodium | 41.0mg | 2% |
| Potassium | 64.9mg | 1% |
| Calcium | 21.0mg | 2% |
| Iron | 293.0mg | 1628% |
| Magnesium | 0.45mg | 0% |
| Zinc | 67.0mg | 609% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Phosphorus | 77.0mg | 6% |
Is Steamed Broccoli Good for You?
Yes, steamed broccoli is an excellent low-calorie vegetable with impressive nutritional density. At just 35 kcal per 100g, it delivers 3.3g of fiber (12% Daily Value) and exceptional amounts of zinc (67mg, 609% DV) and iron (293mg, 1628% DV), making it a nutrient powerhouse for minimal caloric investment.
Key Health Benefits of Steamed Broccoli
High in Fiber for Digestive Health — With 3.3g of fiber per 100g serving (12% of your daily need), steamed broccoli supports healthy digestion and helps maintain steady blood sugar levels throughout the day.
Exceptional Mineral Content — It is remarkably rich in zinc (67mg per 100g) and iron (293mg per 100g), two essential minerals that support immune function, energy production, and oxygen transport in the body.
Supports Weight Management — At only 35 calories per 100g with minimal fat (0.4g), steamed broccoli is an ideal addition to weight loss diets, allowing you to eat satisfying portions without excess calories.
Good Source of Phosphorus — Providing 77mg of phosphorus per 100g (6% Daily Value), it is important for bone health and plays a key role in how your body uses carbohydrates and fats for energy.
Low Sodium Option — Containing just 41mg of sodium per 100g (2% DV), steamed broccoli is a heart-healthy choice for those managing blood pressure or limiting sodium intake.
How Does Steamed Broccoli Compare?
Steamed broccoli stands out among cruciferous vegetables for its exceptional mineral profile—particularly its iron and zinc content—which surpasses most other green vegetables when prepared this way. While raw broccoli and steamed broccoli share similar calorie counts, the steaming process enhances nutrient bioavailability, making minerals easier for your body to absorb. It is a superior choice to less nutrient-dense options like iceberg lettuce or regular cabbage for those seeking maximum nutritional benefit.
Frequently Asked Questions
How many calories is in steamed broccoli?
Steamed broccoli contains just 35 calories per 100g serving, making it one of the lowest-calorie vegetables available. A typical 150g serving would provide approximately 53 calories.
Is steamed broccoli good for weight loss?
Yes, steamed broccoli is excellent for weight loss because it is very low in calories (35 kcal per 100g) while being high in fiber (3.3g per 100g) and protein (2.4g per 100g), helping you feel full longer without excess caloric intake.
Does steamed broccoli have iron?
Steamed broccoli is an exceptional source of iron, providing 293mg per 100g—an extraordinary 1628% of your daily value. However, it’s worth noting that plant-based iron is less readily absorbed than iron from animal sources, so pairing it with vitamin C-rich foods enhances absorption.
Is steamed broccoli keto-friendly?
Yes, steamed broccoli is keto-friendly because it is very low in carbohydrates (7.2g per 100g) and calories (35 kcal per 100g) while offering substantial fiber (3.3g per 100g), making it an excellent choice for low-carb and ketogenic diets.
How should I store steamed broccoli?
Store steamed broccoli in an airtight container in the refrigerator for up to 3-4 days. You can also freeze it for up to 8-12 months—simply cool it completely before freezing to maintain quality and prevent ice crystal formation.
How to Track Steamed Broccoli Nutrition with Gram
The Gram app makes logging steamed broccoli effortless—simply scan the food with our AI food recognition feature or search “steamed broccoli” to instantly see a complete breakdown of all nutrients including calories, fiber, minerals, and more. You’ll get real-time tracking of your daily intake against your nutritional goals, helping you stay informed about exactly what you’re consuming. Whether you’re measuring by grams or visualizing portion sizes, Gram displays all the USDA-backed data you need to make informed dietary choices.
Frequently Asked Questions
How many calories is in steamed broccoli?
Steamed broccoli contains just 35 calories per 100g serving, making it one of the lowest-calorie vegetables available. A typical 150g serving would provide approximately 53 calories.
Is steamed broccoli good for weight loss?
Yes, steamed broccoli is excellent for weight loss because it is very low in calories (35 kcal per 100g) while being high in fiber (3.3g per 100g) and protein (2.4g per 100g), helping you feel full longer without excess caloric intake.
Does steamed broccoli have iron?
Steamed broccoli is an exceptional source of iron, providing 293mg per 100g—an extraordinary 1628% of your daily value. However, it's worth noting that plant-based iron is less readily absorbed than iron from animal sources, so pairing it with vitamin C-rich foods enhances absorption.
Is steamed broccoli keto-friendly?
Yes, steamed broccoli is keto-friendly because it is very low in carbohydrates (7.2g per 100g) and calories (35 kcal per 100g) while offering substantial fiber (3.3g per 100g), making it an excellent choice for low-carb and ketogenic diets.
How should I store steamed broccoli?
Store steamed broccoli in an airtight container in the refrigerator for up to 3-4 days. You can also freeze it for up to 8-12 months—simply cool it completely before freezing to maintain quality and prevent ice crystal formation.
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Nutrition data sourced from USDA FoodData Central. Track steamed broccoli and thousands of other foods with the Gram app.