How Many Calories Are in 150 Grams of Steamed Vegetables?

November 12, 2025 •

3 min read

According to nutritional data, a typical 150-gram serving of frozen, mixed steamed vegetables contains approximately 97 calories. This relatively low calorie count makes steamed vegetables an excellent addition to any diet for weight management or overall health.

Quick Summary

The calorie content of 150 grams of steamed vegetables varies based on the specific type, ranging from roughly 45 to 100 calories. This depends on factors like vegetable density and water content, with dense vegetables having higher energy counts.

Key Points

Low-Calorie Intake: A 150g serving of steamed vegetables generally contains between 45 and 100 calories, making it an excellent food for weight control.
Nutrient Preservation: Steaming is one of the healthiest cooking methods, retaining more vitamins, minerals, and color compared to boiling.
Variety Affects Calories: The specific calorie count depends on the vegetables chosen, with starchy types like peas or corn being higher in calories than water-rich ones like broccoli or green beans.
No Added Fats: Steaming requires no oil or butter, ensuring the final calorie count is true to the vegetable's natural state.
Excellent Source of Fiber: Steamed vegetables are high in dietary fiber, which aids digestion and promotes a feeling of fullness.
Supports Blood Sugar Control: With a low glycemic index, steamed vegetables release sugar slowly into the bloodstream, which is beneficial for managing blood glucose levels.
Enhances Flavor Naturally: Without the addition of fats or heavy sauces, steaming highlights the natural flavor of the vegetables.

Calorie Breakdown of 150 Grams of Steamed Vegetables

Determining the exact calorie count of steamed vegetables is not a one-size-fits-all calculation. The total energy depends heavily on the specific vegetables in the 150-gram serving. Different vegetables possess different natural calorie densities, influenced by their carbohydrate, protein, and fiber content. For example, a root vegetable like carrots contains more natural sugars and carbohydrates per gram than a water-rich vegetable like broccoli or green beans. This variance explains why a mixed vegetable medley will have a different calorie profile than a single-vegetable serving. The lack of added fats or oils during the steaming process ensures that the calorie count remains true to the vegetable's natural state.

Factors Influencing Calorie Count

Vegetable Type: Starchy vegetables (e.g., corn, peas) have more calories than non-starchy ones (e.g., broccoli, green beans). A mix can average out the total, but a serving dominated by starchy items will be higher in calories.
Composition: The macronutrient makeup—carbohydrates, protein, and trace fats—is the source of the calories. Steaming preserves the integrity of these nutrients, unlike boiling which can leach some water-soluble vitamins.
Added Ingredients: While pure steaming adds no calories, any post-cooking additions like butter, cheese sauce, or oil will increase the final count significantly. A simple pinch of salt, however, will not affect the caloric value.

Steamed Vegetables vs. Other Cooking Methods

Compared to other common cooking methods, steaming is one of the most calorie-friendly. Frying vegetables, even with a moderate amount of oil, can add hundreds of calories to a meal. Roasting also typically involves oil and higher temperatures. Boiling can be low-calorie, but it runs the risk of leaching water-soluble nutrients and can result in a less appealing, mushy texture. Steaming preserves the nutrients, color, and texture, making it a superior choice for both health and flavor.

Comparison Table: Calories in 150g of Steamed Vegetables


Vegetable Type	Approximate Calories per 150g	Key Nutritional Notes
Mixed Vegetables	97	A standard mix often includes carrots, peas, and green beans, providing a balanced nutrient profile.
Broccoli Florets	81	Calculated from 100g data, rich in Vitamin C and K.
Carrots (Sliced)	62	Contains a higher concentration of natural sugars but is packed with Vitamin A.
Green Beans	46.5	Very low in calories, with good amounts of fiber and Vitamin K.
Cauliflower	33	Estimate based on similar cruciferous vegetables, low in carbs and high in fiber.
Spinach	39	A leafy green that is extremely low in calories when steamed, high in iron.

Maximizing the Health Benefits of Your Steamed Veggies

To make the most of your low-calorie steamed vegetables, consider these preparation tips:

Season with Herbs: Use fresh or dried herbs and spices like parsley, dill, or black pepper instead of high-calorie sauces. A squeeze of lemon juice adds a bright flavor without extra calories.
Use High-Quality Water: Using filtered water can help maximize the benefits, as it avoids any potential contaminants from tap water.
Don't Overcook: Steaming for the right amount of time is crucial. Overcooking can lead to nutrient loss and a poor texture. Pressure cookers can steam vegetables more quickly and at a higher temperature, retaining even more nutrients.
Combine with Lean Protein: Pair your steamed vegetables with a lean protein source like grilled chicken or fish for a balanced, low-calorie meal that keeps you full longer.

Additional Tips for Healthful Eating

Incorporate a variety of colorful vegetables to ensure a broad spectrum of nutrients. A mix of carrots, broccoli, and peppers, for instance, provides a great combination of vitamins A and C, along with various antioxidants. For those monitoring blood sugar, steamed vegetables are particularly beneficial due to their low glycemic index, which helps prevent rapid spikes in blood glucose levels. This makes them a staple for managing conditions like diabetes. Furthermore, the fiber content in steamed vegetables is excellent for digestive health, adding bulk that promotes regular bowel movements.

Conclusion

In summary, the number of calories in 150 grams of steamed vegetables is remarkably low, typically ranging from 45 to under 100 calories depending on the specific vegetable or mix. Steaming is a highly recommended cooking method because it preserves the natural flavors, vibrant colors, and nutritional integrity of vegetables without adding extra fat. By focusing on smart seasoning and not overcooking, you can enjoy a delicious, nutrient-dense, and low-calorie addition to any meal, supporting your weight management goals and overall health. Whether as a side dish or incorporated into a larger recipe, steamed vegetables offer a simple path to better nutrition.

Frequently Asked Questions

Steaming preserves a significant portion of a vegetable's nutritional content, including vitamins and minerals. It is often considered superior to boiling, which can cause water-soluble nutrients to leach into the cooking water.

Water-rich vegetables like green beans and leafy greens such as spinach or cauliflower are among the lowest in calories when steamed. A 150g serving of steamed green beans, for instance, contains less than 50 calories.

Both raw and steamed vegetables are low in calories. For weight management, the calorie difference is minimal. However, steaming can sometimes help the body absorb certain nutrients more effectively by breaking down cell walls.

Yes, you can. Low-calorie seasonings like herbs, spices, garlic powder, or a splash of lemon juice add flavor without affecting the calorie count. High-calorie additions like butter or oil should be used sparingly if counting calories.

To make a meal with steamed vegetables more satisfying, pair them with a source of lean protein or healthy fats. The combination of fiber from the vegetables and protein will help you feel full longer.

Generally, no. The calorie and nutrient content of frozen vegetables is very similar to their fresh counterparts. The key is how they are prepared, as steaming both fresh and frozen vegetables keeps the calorie count low.

A 150-gram serving of frozen, mixed vegetables that have been cooked and drained contains approximately 97 calories, according to nutritional data.