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Steamed Vegetables

Steamed Vegetables

EverydayCooked

Steamed vegetables are fresh produce cooked using moist heat to preserve their natural nutrients and vibrant colors. This gentle cooking method retains water-soluble vitamins like vitamin C and B-complex better than boiling, while maintaining a crisp-tender texture in vegetables such as broccoli, carrots, and green beans. A staple of healthy eating plans, steamed vegetables provide low-calorie fiber and essential minerals without added fats, making them suitable for vegan, gluten-free, and weight management diets.

Macro Impact

A 1 cup serving contains 53 calories, 4g protein, 11g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 53 calories?
Walking3.5 mph, moderate pace
12 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories53
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium60mg
3%
Total Carbohydrate11g
4%
Dietary Fiber4g
13%
Total Sugars5g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium60mg
5%
Iron1mg
6%
Potassium300mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
11 / 275 g
4%
Fiber
4 / 28 g
13%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
24%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
0 / 2 mcg
0%
Folate
45 / 400 mcg
11%
Vitamin A
450 / 800 mcg
56%
Vitamin C
23 / 83 mg
27%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
6%
Vitamin K
60 / 105 mcg
57%
Minerals
Calcium
60 / 1k mg
6%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
8%
Magnesium
30 / 370 mg
8%
Manganese
0 / 2 mg
15%
Phosphorous
53 / 700 mg
8%
Potassium
300 / 3k mg
10%
Selenium
2 / 55 mcg
3%
Sodium
60 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
3 / 30 mcg
10%
Molybdenum
5 / 45 mcg
10%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
135 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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