How Many Calories in Steamed Broccoli? Find Out Now!

Broccoli is a cruciferous vegetable in the same family as Brussels sprouts and cauliflower. It offers numerous benefits, including boosting gut health, heart health, and immunity. One of the most popular methods of cooking broccoli is steaming. Other cooking methods include roasting, stir-frying, and grilling.

This article will discuss how many calories are in steamed. It also discusses steamed broccoli’s nutritional facts, health benefits, how to steam it, and tips for steaming it, among other related sub-topics.

Calories in Steamed Broccoli

One serving of steamed broccoli contains 55 calories. A serving size of steamed broccoli is typically one cup. The various macronutrients contribute to the calorie composition as follows:

Fats – 5 calories
Carbohydrates – 37 calories
Proteins – 12 calories

Steamed Broccoli Nutritional Facts

Steamed broccoli is a nutrient-dense vegetable that provides a variety of essential vitamins and minerals. Here is a breakdown of the nutritional composition of one cup (91 grams) of steamed broccoli:

Macronutrients

Protein: 4 grams
Carbohydrates: 11 grams (5 grams of which are dietary fiber and 2 grams are sugar, 4 NET carbs)
Fat: 0.6 grams

Vitamins:

Vitamin C: 170% of the daily value (DV)
Vitamin K: 120% of the DV
Vitamin A: 20% of the DV
Vitamin B6: 10% of the DV
Vitamin E: 6% of the DV

Minerals:

Folate: 15% of the DV
Potassium: 12% of the DV
Manganese: 12% of the DV
Phosphorus: 8% of the DV
Calcium: 6% of the DV

Steamed broccoli also contains small amounts of other essential vitamins and minerals, including riboflavin, thiamine, and iron.

Benefits of Steaming Broccoli

Steaming is a great way to cook broccoli as it preserves more nutrients compared to other cooking methods. Boiling and frying can leach out or degrade minerals and vitamins. At the same time, extreme heat involved in roasting and grilling degrades the micronutrients.

steam from the vegetables broccoli ceramic

In addition, steaming infuses the broccoli florets with moisture increasing the overall water content in the vegetables. The higher moisture content improves digestion, boosts nutrient absorption, and hydrates your body.

Steamed Broccoli Health Benefits

Steamed broccoli offers a variety of health benefits. Here are a few key benefits:

Supports heart health. The high levels of antioxidants in broccoli, including vitamins C and K, help to reduce inflammation and protect against heart disease. Its dietary fiber also helps to get rid of bad cholesterol in the body, boosting heart function.
Aids in digestion. Broccoli has high dietary fiber levels that help keep your digestive tract healthy and promote regular bowel movements.
Supports eye health. Broccoli contains the carotenoids lutein and zeaxanthin, which are important for eye health and may help to reduce the risk of age-related macular degeneration.
Support bone health: Broccoli is a good source of vitamin K, which is important for maintaining healthy bones and may help lower osteoporosis risk.
Has been attributed to cancer prevention. Broccoli contains sulforaphane and indole-3-carbinol, which studies show can help cancer prevention. The two elements are specifically helpful in colon and breast cancer prevention.
Supports weight management. Broccoli is low in calories and high in fiber, which can help to keep you feeling full and support weight management.

Methods of Steaming Broccoli

There are different methods of steaming broccoli depending on the kitchen equipment you have at hand. Below is a look at some of the most common methods.

Keep in mind that cooking times may vary depending on the size and density of the broccoli florets and the method of steaming you choose.

Stovetop Steaming

Stove steaming requires a pot or pan with a lid and a steamer basket or colander. Heat water in a pot or pan. Put the broccoli in a steamer colander or basket.

Place it over the boiling water and replace the pot’s lid or plan. Leave it for 5-10 minutes or until the broccoli is tender but still firm. Do not steam the broccoli for too long, as it will overcook and become mushy.

Microwave Steaming

It is a quick and convenient method for steaming broccoli. Simply place the broccoli florets in a microwave-safe dish with a lid or cover them with a microwave-safe plate.

Microwave on high power for 2-3 minutes or until soft. Be careful when removing the dish, as it might be hot. Wait 1-2 minutes before opening the lid to prevent being scalded by accumulated steam.

Using a Steamer

This method is the most efficient method of steaming broccoli. However, it requires a dedicated steamer at home. Place the broccoli in the steamer’s basket or tray, fill it with water, and turn it on. The broccoli will steam perfectly in just a few minutes.

Using an Instant Pot or Pressure Cooker

An instant pot or pressure cooker is an excellent alternative for steaming broccoli if you do not have a steamer. Put the broccoli cuts in a steamer basket.

Put water in the pressure cooker or Instant Pot. Place the steamer basket in the pressure cooker or Instant Pot. Set the timer to 2-3 minutes on high pressure.

Bamboo Steamer

You can also use a bamboo steamer for steaming vegetables, which is a traditional method for steaming vegetables with similar results.

Easy Steamed Broccoli Recipe

Here’s a simple recipe for steamed broccoli that you can enjoy as a side dish or use as a base for other recipes.

Ingredients

1 head of broccoli, cut into florets
Salt and pepper, to taste
1 tablespoon of olive oil
Herbs and spices (optional)

Instructions

Fill a large pot with about 1 inch of water and boil over high heat.
Place a steamer basket or colander in the pot, ensuring it is not touching the water.
Add the broccoli florets to the steamer basket or colander.
Cover the pot with a lid and reduce the heat to medium.
Steam the broccoli for 3-5 minutes or until it is tender but still crisp. To check doneness, you can use a fork and pierce through the floret; it should have a slight resistance
Remove the pot from the heat and carefully take out the steamer basket or colander from it.
Optionally, you can dress the steamed broccoli with 1 tablespoon of olive oil, salt, pepper, or your preferred seasonings to taste.
Enjoy steamed broccoli as a side dish or base for other recipes.

Conclusion

Eating broccoli can improve your health. Steamed broccoli is particularly healthy as it is rich in nutrients. A cup of steamed broccoli contains 55 calories. It is rich in carbohydrates to supply you with adequate energy.

You can consume the veggies as a main meal or accompaniment. It is also rich in fiber for improved digestion and a wide range of nutrients for optimal health.

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