How many calories is Steamed broccoli and shrimp?

When looking to make healthy meal choices, it’s important to understand the calorie content of different foods. Steamed broccoli and shrimp can be excellent options as part of a balanced diet. In this article, we’ll take a close look at the calorie counts for steamed broccoli and shrimp.

Calories in Steamed Broccoli

Broccoli is packed with beneficial nutrients but low in calories. One cup of chopped steamed broccoli contains approximately:

  • 31 calories
  • 6 grams carbohydrate
  • 2 grams protein
  • 0 grams fat
  • 2 grams fiber

Steaming is one of the best cooking methods for preserving the nutrients in broccoli while keeping calories low. Steamed broccoli provides nearly the full daily recommended intake of vitamin C and vitamin K in just one cup. It’s also a great source of folate, potassium, and antioxidants.

Calories in Steamed Shrimp

Shrimp is prized for its sweet, briny flavor and tender texture when cooked properly. It’s also low in calories for a high-protein seafood. A 3-ounce serving of steamed shrimp provides approximately:

  • 84 calories
  • 0 grams carbohydrate
  • 18 grams protein
  • 1 gram fat

With 18 grams of protein in just 84 calories, steamed shrimp offers an outstanding protein-to-calorie ratio. Protein helps you feel full and satisfied after eating. Shrimp gets its characteristic flavor from naturally occurring compounds that also deliver health benefits. It provides selenium, omega-3 fatty acids, and antioxidants.

Calories in Steamed Broccoli and Shrimp

Combining steamed broccoli and shrimp makes for a nutritious, low-calorie meal. A standard serving might contain:

  • 1 cup steamed broccoli (31 calories)
  • 3 ounces steamed shrimp (84 calories)

The total calories for this meal comes to approximately 115 calories. Of course, the specific calorie count may vary depending on the exact portion sizes of broccoli and shrimp.

Let’s compare the nutritional breakdown for a 115-calorie serving of steamed broccoli and shrimp:

Nutrient Amount
Calories 115
Carbohydrate 6g
Protein 20g
Fat 1g
Fiber 2g

This meal provides a hefty dose of protein with minimal fat and carbohydrate content. The fiber from the broccoli also helps promote fullness. For only 115 calories, you can enjoy a nutritious combination of vegetables and lean protein.

Benefits of Steamed Broccoli and Shrimp

Eating steamed broccoli and shrimp together in one meal can provide many benefits:

  • High protein. With 20 grams of protein, this meal will help support muscle growth and keep you feeling satisfied.
  • Low calorie. At only 115 calories total, this meal is perfect for maintaining a calorie deficit if you’re trying to lose weight.
  • Nutrient-dense. Broccoli and shrimp offer a powerhouse of vitamins, minerals, and antioxidants.
  • Lean protein. Shrimp provides protein without the saturated fat found in some other protein sources.
  • Anti-inflammatory. Nutrients in broccoli and shrimp help reduce inflammation in the body.

The vibrant colors of broccoli and shrimp also make this meal aesthetically appealing. Combining a vegetable and protein source allows for a well-rounded meal.

Tips for Preparing Steamed Broccoli and Shrimp

Here are some tips for preparing delicious steamed broccoli and shrimp at home:

  • Chop the broccoli into evenly-sized florets for even cooking.
  • Toss broccoli florets with a tablespoon of lemon juice or broth before steaming.
  • Use a steamer basket in a pot with 1-2 inches of boiling water.
  • Steam broccoli for 5-7 minutes until bright green and tender-crisp.
  • Rinse shrimp under cold water and pat dry with paper towels.
  • In a separate steamer basket or pan, steam shrimp for 3-5 minutes until opaque.
  • Season steamed broccoli and shrimp with garlic powder, salt, pepper, or other herbs and spices.
  • Drizzle broccoli with olive oil or top shrimp with fresh lemon juice.

Steaming the broccoli and shrimp separately ensures they each cook perfectly. Serving them together makes for a fast weeknight dinner or easy meal prep.

Low-Calorie Meal Ideas with Steamed Broccoli and Shrimp

Steamed broccoli and shrimp provides a solid nutritional foundation for many healthy and delicious meals. Consider these low-calorie meal ideas:

  • Broccoli shrimp stir-fry. Cook broccoli, shrimp, snap peas, water chestnuts, garlic, ginger, and reduced-sodium soy sauce or tamari in a wok or skillet for a fast stir-fry.
  • Garlic broccoli shrimp pasta. Toss steamed broccoli and shrimp with whole grain pasta, olive oil, garlic, lemon juice, and parmesan cheese.
  • Broccoli shrimp salad. Combine steamed broccoli and shrimp with mixed greens, grape tomatoes, avocado, lemon vinaigrette, and dill for a hearty salad.
  • Broccoli shrimp frittata. Add steamed broccoli and shrimp to eggs beaten with milk or cream, then cook in an oven or skillet for a low-carb frittata.
  • Broccoli shrimp rice bowl. Serve steamed broccoli and shrimp over cauliflower rice or brown rice with your choice of extras like kimchi, sesame seeds, or an egg.

There are so many possibilities for nutrient-packed meals when pairing broccoli and shrimp. Let creativity guide you towards more healthy and delicious options!

Concerns About Shrimp’s Health Impact

While shrimp can be a lean, low-calorie protein source, there are some health concerns to consider:

  • High cholesterol. Shrimp contains high levels of cholesterol, with about 150mg in a 3-ounce serving. This may be a concern for those with high blood cholesterol.
  • Food safety. Raw shrimp may harbor bacteria, so it’s important to cook it thoroughly to reduce food poisoning risk.
  • Sustainability. Some shrimp farming practices damage the environment. Opting for wild-caught or sustainably farmed shrimp is better for marine ecosystems.
  • Allergies. Shellfish like shrimp is one of the most common food allergens, causing reactions in some people.

As with any food, moderation and proper handling are key to harnessing the benefits of shrimp while minimizing risks. Pregnant women and those with medical conditions like heart disease or allergies should consult their doctor about shrimp consumption.


Steamed broccoli and shrimp make an extremely low-calorie meal that delivers a hefty dose of nutrition. With just 115 calories, you can enjoy 20 grams of protein, vitamins, minerals, antioxidants, and anti-inflammatory compounds. This power combo makes for a satisfying meal that promotes good health and waistline control.

Enjoy steamed broccoli and shrimp on their own or get creative to use them in stir-fries, pastas, frittatas, rice bowls, and more. Just be mindful of potential cholesterol and allergy concerns with shrimp. Mostly, this dynamic duo offers a fast, flavorful way to pack nutrition into your low-calorie meals.

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