1 serving (85 grams) contains 25 calories, 2.0 grams of protein, 0.0 grams of fat, and 4.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
24.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 24.6 mg | 1% | |
| Total Carbohydrates | 4 g | 1% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 1 g | ||
| protein | 2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20.4 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition data sourced from USDA FoodData Central
Food Attributes
Source of Calories
About Steamed broccoli and cauliflower
Steamed broccoli and cauliflower are vegetable dishes commonly enjoyed in various cuisines worldwide, particularly in Western and Asian diets. Broccoli originates from the Mediterranean region and is part of the Brassicaceae family, along with cauliflower. Both are cruciferous vegetables known for their robust nutrient profiles. They are low in calories but rich in essential vitamins (C, K, and folate) and minerals like potassium and magnesium. Steaming these vegetables is a gentle cooking method that preserves most of their nutrients while enhancing their natural flavor and texture. Furthermore, they are a great source of fiber and contain bioactive compounds, including antioxidants like sulforaphane, which provide numerous health benefits. These vegetables are versatile and complement any meal as a nutritious side dish.
Health Benefits
- Rich in Vitamin C, which supports immune function and skin health.
- High in fiber, promoting digestive health and aiding in regular bowel movements.
- Contains sulforaphane, a potent antioxidant that supports cellular health and may reduce inflammation.
Dietary Considerations
Selection and Storage
Store whole broccoli and cauliflower in the refrigerator, preferably unwashed, for up to one week. Steamed portions should be refrigerated in an airtight container and consumed within 2-3 days.
Common Questions About Steamed broccoli and cauliflower Nutrition
Is steamed broccoli and cauliflower high in protein?
Steamed broccoli and cauliflower are not high in protein but do provide some. One cup of steamed broccoli contains about 4 grams of protein, while a cup of steamed cauliflower has about 2 grams. These vegetables are better known for their fiber, vitamin C, and antioxidant content.
Can I eat steamed broccoli and cauliflower on a keto diet?
Yes, steamed broccoli and cauliflower are excellent choices for a keto diet. They are low in carbs, with about 6 grams of total carbs per cup for broccoli and 5 grams for cauliflower, of which a significant portion is fiber. These vegetables fit well within the macronutrient requirements of a ketogenic diet.
What are the health benefits of eating steamed broccoli and cauliflower?
Steamed broccoli and cauliflower are rich in vitamins like C, K, and folate, as well as antioxidants and fiber, which support immunity, bone health, and digestion. Steaming preserves their nutrient content, and these cruciferous vegetables may also help reduce inflammation and the risk of chronic diseases, including certain cancers.
What is the recommended serving size for steamed broccoli and cauliflower?
A typical serving size for steamed broccoli or cauliflower is 1 cup, which is approximately 150-200 grams. This amount provides a good balance of nutrients and can easily be incorporated as a side dish or main meal component while keeping calories low—around 55 calories for broccoli and 30 calories for cauliflower per cup.
How do steamed broccoli and cauliflower compare to raw versions nutritionally?
Steaming broccoli and cauliflower slightly softens their texture while preserving most of their nutrients. Raw versions may retain slightly more vitamin C, but steaming enhances the availability of certain antioxidants. Steaming is also gentler than boiling, which can lead to more nutrient loss in the cooking water.
