⏱ 20 min totalSteamed Broccoli with Olive Oil and Parmesan
Per 1 serving · 190 g · 3 ingredients
of a 2,000 cal day
- Protein8.6g17% of calories
- Carbs12g23% of calories
- Fat14g60% of calories
At a glance
One serving of Steamed Broccoli with Olive Oil and Parmesan (190 g) has 189 calories, with 8.6 g of protein, 12 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin C (169% DV), Vitamin K (149% DV) and Vitamin B6 (25% DV).
High in
20%+ of the daily value
- Vitamin C169%
- Vitamin K149%
- Vitamin B625%
- Folate (B9)27%
- Pantothenic acid21%
- Calcium21%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E19%
- Thiamine10%
- Riboflavin (B2)18%
- Iron17%
- Potassium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
PREPARATION: Remove tough broccoli stems.
- 2
Cut broccoli into 1 1/2- to 2-inch-wide florets. Peel stem and cut lengthwise into 1/3-inch-wide sticks.
- 3
Steam broccoli in a steamer rack set over boiling water, covered, until tender, 5 to 6 minutes. Transfer to a bowl and toss with oil, cheese, and salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (190 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 76 μg | 8% |
| Vitamin C | 152 mg | 169% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 179 μg | 149% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 108 μg | 27% |
| Vitamin B12 | 0.1 μg | 6% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 205 mg | 21% |
| Iron | 1 mg | 17% |
| Potassium | 547 mg | 12% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 186 mg | 27% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.4 mg | 16% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 43 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 621 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 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 22 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 189 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Steamed Broccoli with Olive Oil and Parmesan?
One serving of Steamed Broccoli with Olive Oil and Parmesan (1 serving) has 189 calories, which works out to 99 calories per 100 g. That is about 9.4% of a 2,000-calorie day.
Is Steamed Broccoli with Olive Oil and Parmesan high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Steamed Broccoli with Olive Oil and Parmesan keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 23% 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 with Olive Oil and Parmesan?
226 mg per serving.
How much sugar is in Steamed Broccoli with Olive Oil and Parmesan?
3 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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