Quick Answer
There are approximately 31 calories in 1 cup (91 grams) of steamed broccoli florets.
Detailed Answer
Broccoli is a nutritious vegetable that is low in calories and high in fiber, vitamins, and minerals. Here is a detailed look at the calories and nutrients in 1 cup of steamed broccoli florets:
Calories
– 1 cup (91g) of steamed broccoli florets contains about 31 calories
– The calories come mostly from carbohydrates and a small amount of protein. Broccoli has minimal fat.
Macronutrients
| Nutrient | Amount |
|---|---|
| Carbohydrates | 6g |
| Protein | 2g |
| Fat | 0.3g |
| Fiber | 2.4g |
– Carbs: The carbs in broccoli come from fiber and sugars. The total carb amount is 6g per cup.
– Protein: Broccoli contains 2g of protein per cup. The protein helps support muscle growth and development.
– Fat: There is minimal fat in broccoli, with just 0.3g per cup coming mostly from healthy unsaturated fats.
– Fiber: A 1 cup serving of broccoli florets has 2.4g of dietary fiber. This fiber helps support digestive health.
Vitamins and Minerals
Some of the key vitamins and minerals in 1 cup of steamed broccoli florets include:
– Vitamin C: 81mg. This vitamin boosts immunity and acts as an antioxidant.
– Vitamin K: 92mcg. Vitamin K supports bone health and blood clotting.
– Folate: 57mcg. Folate helps make DNA and produce new cells.
– Potassium: 230mg. Potassium supports nerve signaling and heart health.
– Manganese: 0.2mg. Manganese aids bone development and metabolism.
Broccoli also contains trace amounts of other nutrients like calcium, iron, and B vitamins.
Benefits of Broccoli
Here are some of the top health benefits associated with eating steamed broccoli florets:
– Supports heart health due to fiber, potassium, B vitamins, and other nutrients
– May help prevent certain types of cancers thanks to sulforaphane and other antioxidants
– Aids digestion and gut health through its prebiotic fiber
– Good for weight management as its low in calories but high in filling fiber
– Helps keep bones strong due to its calcium, vitamin K, and manganese
– Boosts immunity through vitamin C, antioxidants, and other compounds
Overall, broccoli is one of the healthiest low-calorie foods you can eat. Adding more broccoli to your diet can benefit your health in many ways. Just one cup of steamed florets provides substantial nutrition for only 31 calories.
Serving Size Comparisons
It can be helpful to compare the calories in broccoli florets to other common servings sizes:
| Broccoli Serving | Calories |
|---|---|
| 1 cup (91g) steamed florets | 31 |
| 1 cup (91g) raw florets | 25 |
| 1 medium stalk (148g) raw | 45 |
| 1/2 cup (78g) frozen florets | 27 |
As you can see, the calorie count changes a bit depending on if the broccoli is steamed, raw, or frozen. But all serving sizes of broccoli provide minimal calories along with nutrients, fiber, and health benefits.
Ways to Eat Broccoli
There are many healthy and delicious ways to enjoy steamed broccoli florets, including:
– Add broccoli to stir-fries, frittatas, pasta dishes, and casseroles
– Serve steamed broccoli drizzled with lemon juice or garlic oil
– Roast broccoli florets in the oven along with garlic and olive oil
– Purée steamed broccoli into a low-calorie soup
– Dip raw broccoli florets in hummus or another healthy dip
– Add steamed broccoli to salads for extra nutrition
– Mix broccoli with brown rice or quinoa as a plant-based side dish
Steaming, roasting, and sautéing are all healthy cooking methods that maintain the nutrients in broccoli. Try combining broccoli florets with different seasonings and ingredients to keep your recipes exciting.
Conclusion
When it comes to low-calorie vegetables that provide substantial nutrition, broccoli is one of the best options. Just one cup of steamed broccoli florets contains only 31 calories but provides a significant amount of vitamins, minerals, fiber, and antioxidants. Adding more broccoli to your diet can benefit your overall health and help manage your weight. With so many ways to enjoy broccoli’s mild flavor, it’s easy to get more of this healthy veggie into your meals.