Calories in 1 Cup of Steamed Vegetables: Values for Broccoli, Carrots, Spinach & More

Counting Calories in Steamed Vegetables

Steamed vegetables are a healthy, low-calorie addition to any diet. When trying to manage conditions like diabetes or lose weight, knowing the calorie count of steamed veggies can help with portion control and meal planning.

Why Are Steamed Vegetables So Low in Calories?

Steaming is one of the best cooking methods for preserving nutrients while adding very few additional calories. Since vegetables are composed largely of water and fiber, they are naturally low in calories by weight. The steam helps retain vitamins and minerals that might otherwise leach out during more high-heat methods.

Calories in 1 Cup Portions of Popular Steamed Vegetables

Here is the calorie count for 1-cup servings of some commonly steamed vegetables:

• Asparagus - 27 calories
• Broccoli - 55 calories
• Brussel Sprouts - 56 calories
• Carrots - 52 calories
• Cauliflower - 28 calories
• Green Beans - 44 calories
• Spinach - 41 calories
• Squash - 36 calories
• Zucchini - 28 calories

Tips for Serving Size Estimations

When tracking calories, it's important to develop reasonable eye estimations for serving sizes. In general:

• 1 baseball = 1 cup
• 1 hockey puck = 1/2 cup
• 1 golf ball = 1/4 cup

Investing in measuring cups and food scales can help take the guesswork out until you've trained your eyes well. Volume measurements like cups are best suited for steamed vegetables versus weighing scales.

Factoring in Calories From Added Ingredients

While steamed vegetables themselves are very low in calories, what you add to them can impact the totals substantially. Some extras to be mindful of:

Butter and Oil

Even small amounts of high-fat ingredients like butter, oil and cream can stack calories quickly. For example:

• 1 tbsp butter: 100 calories
• 1 tbsp olive oil: 120 calories
• 1 tbsp cream: 50 calories

Substitute vegetable broth or herb infused water for healthy steam cooking instead.

Sauces and Seasonings

Rich dairy or oil-based sauces can cause calories to climb rapidly. Likewise sugary dressings, marinades and ketchup add fast food-level calories.

Opt for lighter seasoning alternatives like:

• Lemon juice
• Vinegars (balsamic, rice)
• Salsa
• Mustard
• Herbs and spices

Nuts, Seeds and Avocados

While healthy fats are great for keeping you full, it's easy to overdo it calorie-wise:

• 2 tbsp pine nuts: 190 calories
• 2 tbsp sesame seeds: 160 calories
• 1/4 avocado: 80 calories

Watch portions and be mindful that these extras tally up fast. Save them for finishing touches rather than primary topper.

Beans, Grains and Starches

Starchy sides and proteins can significantly increase the calorie content of a veggie dish:

• 1/2 cup rice or pasta: 200+ calories
• 1/2 cup beans or lentils: 200+ calories
• 1 cup starchy veg (corn, peas): 100+ calories

Keep servings modest if watching totals. Or bulk up meals with extra non-starchy veggies instead.

The Best Low-Calorie Steamed Vegetable Recipes

Here are some flavorful recipe ideas to enjoy steamed vegetables as low-calorie, nutritious sides or main dishes:

Lemon Garlic Asparagus

Ingredients: Asparagus, garlic, lemon, salt and pepper.

Lightly steam tender crisp asparagus till bright green and toss with fresh lemon juice, minced garlic, and seasoning.

Ginger Soy Green Beans

Ingredients: Green beans, ginger, soy sauce, garlic

Quickly blanch fresh green beans then saute in a pan with freshly grated ginger, soy sauce, garlic and sesame oil.

Curried Cauliflower

Ingredients: Cauliflower, onion, curry seasoning

Simmer cauliflower florets till just tender then mix with sautéed onions and yellow curry spice blend. Garnish with cilantro.

Mexican Squash Medley

Ingredients: Zucchini, yellow squash, corn, tomato, onion, cilantro, lime juice

Steam squash and corn lightly al dente then toss with fresh Pico de Gallo loaded with tomato, onion, cilantro and lime juice.

Tips for Serving Low-Calorie Steamed Veggies

Some easy ways to keep calories down with vegetable side dishes include:

• Use cooking spray or broth instead of oil to steam
• Season with herbs, spices, vinegars and citrus instead of fat or sugar
• Bulk up with extra low-calorie vegetables instead of starch
• Enjoy vegetables as main dish salads with lean protein topping
• Portion extras like avocado, nuts and seeds instead of mixing throughout

Following basic steaming guidelines while carefully tracking extras makes enjoying heaps of nutrition packed vegetables guilt and worry-free!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.