⏱ 15 min totalSteamed Broccoli
Per 1 serving · 181 g · 3 ingredients
of a 2,000 cal day
- Protein4.9g13% of calories
- Carbs11g30% of calories
- Fat9.3g56% of calories
- ✓ Low sodium
At a glance
One serving of Steamed Broccoli (181 g) has 134 calories, with 4.9 g of protein, 11 g of carbohydrates and 9.3 g of fat. Most of its energy comes from fat (56% of calories). It is high in Vitamin C (169% DV), Vitamin K (145% DV) and Vitamin B6 (22% DV). Keep an eye on saturated fat, which provides 28% of the daily value.
High in
20%+ of the daily value
- Vitamin C169%
- Vitamin K145%
- Vitamin B622%
- Folate (B9)27%
- Pantothenic acid20%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A14%
- Vitamin E11%
- Thiamine11%
- Riboflavin (B2)15%
- Iron15%
Watch
20%+ of the daily value
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Trim the broccoli into large florets.
- 2
Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
- 3
Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
- 4
Remove to a platter; season with salt and pepper, the butter, and the lemon juice.
Vitamins & minerals
Amounts for 1 serving (181 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 126 μg | 14% |
| Vitamin C | 152 mg | 169% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 174 μg | 145% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 83 mg | 8% |
| Iron | 1 mg | 15% |
| Potassium | 541 mg | 12% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 115 mg | 16% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.4 mg | 16% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 43 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 631 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.2 g | — |
| Retinol | 71 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 134 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Steamed Broccoli?
One serving of Steamed Broccoli (1 serving) has 134 calories, which works out to 74 calories per 100 g. That is about 6.7% of a 2,000-calorie day.
Is Steamed Broccoli high in protein?
Not especially. It has 4.9 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Steamed Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Steamed Broccoli?
57 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Steamed Broccoli?
2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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