Skip to content
Ntro

How many calories are in 100g of steamed broccoli?

•
4 min read

According to Nutritionix, 100 grams of cooked broccoli contains approximately 35 calories. This low-calorie count makes steamed broccoli an ideal food for anyone looking to manage their weight or simply increase their vegetable intake without adding significant calories to their diet. It's a nutritional powerhouse, packed with vitamins and minerals.

Quick Summary

This article explores the caloric content and full nutritional profile of 100g of steamed broccoli, detailing its health benefits, including fiber content, vitamins, and antioxidants. It also compares steamed broccoli to other preparations and provides practical tips for incorporating this versatile vegetable into a healthy diet.

Key Points

  • Low Calorie: 100g of steamed broccoli contains approximately 35 calories, making it a great option for weight management.

  • High in Fiber: Steamed broccoli is rich in dietary fiber, which promotes satiety and aids digestion.

  • Rich in Vitamins: The steaming process helps retain high levels of vitamins C, K, and folate, which are crucial for immune function and bone health.

  • Antioxidant Power: Contains beneficial antioxidants like sulforaphane and beta-carotene that protect against cellular damage.

  • Easy to Digest: Steaming softens the fibers, making it gentler on the digestive system compared to raw broccoli.

  • Versatile Ingredient: The mild flavor of steamed broccoli pairs well with many dishes, making it easy to incorporate into your diet.

In This Article

Caloric Breakdown of 100g Steamed Broccoli

To understand the caloric profile of 100g of steamed broccoli, we must break down its macronutrient composition. A typical 100g serving contains minimal fat and a moderate amount of carbohydrates and protein. Most nutrition databases and studies confirm that 100g of steamed broccoli contains approximately 35 calories, though some figures vary slightly depending on the source. This low-energy density is a key reason why it is recommended for weight management. The majority of the energy comes from its carbohydrate and protein content, while the fat content is negligible. The fiber content, which makes up a significant portion of its carbohydrates, is not digested and therefore does not contribute to the calorie count in the same way as simple sugars, yet it provides a feeling of fullness that aids in weight loss.

The Importance of Micronutrients in Steamed Broccoli

Beyond just calories, the real value of steamed broccoli lies in its rich micronutrient profile. Steaming is an excellent cooking method for preserving these vital nutrients, unlike boiling which can cause water-soluble vitamins to leach out. A 100g serving is loaded with essential vitamins and minerals:

  • Vitamin C: An excellent source for boosting the immune system and supporting skin health.
  • Vitamin K: Important for blood clotting and promoting bone health.
  • Folate (Vitamin B9): Crucial for normal tissue growth and cell function.
  • Potassium: An essential mineral beneficial for controlling blood pressure and reducing stress on the heart.
  • Antioxidants: Rich in compounds like sulforaphane and beta-carotene, which protect cells from damage and have been linked to cancer prevention.

The preservation of these nutrients is a major advantage of steaming over other cooking methods. When you lightly steam broccoli, you get a tender, vibrant vegetable that retains its core nutritional value, providing maximum benefit for your body.

Steamed vs. Raw vs. Boiled Broccoli: A Comparison

The preparation method can significantly impact the final nutritional content. While all forms of broccoli are healthy, steaming offers a unique balance of nutrient retention and digestibility.

Feature Steamed Broccoli Raw Broccoli Boiled Broccoli
Calories (per 100g) ~35 kcal ~36 kcal ~35 kcal
Vitamin C Retention High (retains up to 90%) Highest Significantly reduced
Sulforaphane Absorption Good; bioavailability can increase with light cooking Highest; requires proper chewing Significantly reduced
Antioxidant Activity Increased antioxidant activity compared to raw Normal Varied; some nutrients lost
Digestibility Easier to digest Can cause gas and bloating for some Easiest to digest due to softened fibers
Texture Crisp-tender Firm, crunchy Soft, sometimes mushy

How Steamed Broccoli Supports Weight Loss

Steamed broccoli is a dieter's best friend for several reasons. Its low calorie density means you can eat a large volume of it to feel full without consuming excess calories. The high fiber content further promotes satiety and slows digestion, which helps control cravings and reduce overall food intake. Furthermore, the vitamins and minerals support a healthy metabolism and overall body function, which is crucial during a weight loss journey. Its versatility allows it to be incorporated into various meals, from simple side dishes to stir-fries and salads, making it a sustainable and enjoyable part of a healthy diet. For example, a simple dish of lightly steamed broccoli with a dash of lemon juice and a sprinkle of spices can be a satisfying and nutritious addition to any meal.

Practical Tips for Enjoying Steamed Broccoli

To maximize the benefits of steamed broccoli, follow these tips:

  • Don't overcook it: Overcooking can lead to a loss of texture and nutrients. Aim for a bright green, crisp-tender texture by steaming for 5-6 minutes.
  • Season simply: A little bit of olive oil, lemon juice, salt, and pepper is often all you need to enhance the natural flavor.
  • Pair with protein: Combine steamed broccoli with a source of lean protein, like grilled chicken or fish, to create a balanced, filling meal.
  • Add to other dishes: Use steamed broccoli in pasta dishes, soups, or as a base for healthy salads to bulk up your meals without adding many calories.
  • Proper storage: Store cooked broccoli in an airtight container in the refrigerator and use it within a few days.

Conclusion

In conclusion, 100g of steamed broccoli provides a minimal calorie count of approximately 35 calories, making it an excellent choice for weight management and healthy eating. Its low-calorie density, coupled with a high concentration of fiber, vitamins (like C and K), minerals (including potassium and calcium), and antioxidants, makes it a nutritional powerhouse. Steaming is a particularly effective method of preparation, preserving more nutrients compared to other cooking techniques like boiling. By incorporating steamed broccoli into your diet, you can enjoy a filling, nutritious, and versatile vegetable that supports overall health and fitness goals. This simple cooking method is a powerful way to unlock the full potential of this incredible superfood.

More Health-Promoting Information

For a deeper dive into the health benefits of cruciferous vegetables, consider exploring further research from the National Cancer Institute on how these foods may aid in cancer prevention.

References

Frequently Asked Questions

Compared to other cooking methods like boiling, steaming is one of the best ways to preserve broccoli's nutritional value. While some heat-sensitive nutrients are reduced, steaming retains significantly more vitamin C and other compounds compared to boiling.

Yes, steamed broccoli is excellent for weight loss. It is low in calories and high in fiber, which helps you feel full and satisfied for longer, reducing overall calorie intake.

Raw broccoli offers a higher amount of certain nutrients like sulforaphane, but cooking can increase the bioavailability of some antioxidants, such as carotenoids. Steamed broccoli is also easier to digest for many people.

The best way is to lightly steam it until it is crisp-tender and retains its vibrant green color. Use a steamer basket over boiling water and cook for 5-7 minutes. Avoid overcooking to prevent mushiness and nutrient loss.

You can add simple, healthy seasonings like a drizzle of olive oil, a squeeze of lemon juice, a sprinkle of garlic powder, or a dash of salt and pepper. For more flavor, you can also add a small amount of grated parmesan cheese.

Yes, eating steamed broccoli daily is a healthy choice due to its low calorie count and high nutrient density. However, it's always good to have a varied diet to ensure a wide range of nutrients.

Steaming does not significantly change the calorie count itself, but it can affect the weight of a serving. A cup of cooked broccoli might be more compact and slightly higher in calories than a cup of raw broccoli, but 100g of either is still very low in calories.

References

  1. 1
    Calories in 100 G Cooked Broccoli
  2. 2
    Broccoli: Weight Loss, Nutrition Facts, Health Benefits & Calories
  3. 3
    Steam Broccoli: A Complete Guide to Perfectly Steamed Broccoli
  4. 4
    Can You Eat Raw Broccoli? Benefits and Downsides

Related Topics:

#Nutrient Density #cooking methods #healthy vegetables #diet and fitness #weight loss food #vegetable calories #Broccoli calories #steamed broccoli nutrition

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.