Steamed Romanesco
Quick answer
A medium portion of Steamed Romanesco (150 g) contains 38 kcal, with 2.5 g of net carbohydrates and 3.8 g of protein.
- Carbs6.8 g58.6%
- Protein3.8 g32.6%
- Fat0.4 g8.8%
- Fibre4.2 g
Percentages of total energy (calories)
Romanesco is one of the most striking vegetables, with precise spiral florets that follow a Fibonacci pattern. This Italian vegetable combines the crunch of cauliflower with the tenderness of broccoli and a mild nutty flavour, less bitter than classic broccoli. It is an excellent ally for weight loss, providing 2.8g of fibre per 100g for only 25 kcal. It is rich in vitamin C, which contributes to the normal function of the immune system, and contains the glucosinolates the cabbage family is known for.
💡 Smart Nutritional Guidance
Consumption advice
You can eat it freely on a calorie deficit; it suits the Mediterranean diet, keto and cutting diets as a way to fill your plate with fibre.
Best preparation methods
Steam it for just 5 to 7 minutes to keep its bright green colour and geometric shape, and dress it with lemon juice, garlic and extra virgin olive oil.
Important Nutritional Note
Like other cruciferous vegetables, it can cause some gas in a sensitive stomach when eaten raw; steaming it with a pinch of cumin helps.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 25 kcal | 37.5 kcal |
| Protein | 2.5 g | 3.8 g |
| Carbohydrate | 4.5 g | 6.8 g |
| Available carbohydrate | 1.7 g | 2.5 g |
| Fat | 0.3 g | 0.4 g |
| Dietary fibre | 2.8 g | 4.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 25 kcal per 100 g, ranking 25 of 73 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Steamed Romanesco good for weight loss?
Yes. Steamed Romanesco is very low in calories (25 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Steamed Romanesco affect blood sugar?
Steamed Romanesco contains only 1.7 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Steamed Romanesco?
A typical 150 g portion of Steamed Romanesco provides about 38 kcal, 3.8 g protein, 6.8 g carbohydrate, 0.4 g fat and 4.2 g fibre.
Does romanesco help with weight loss?
Yes. Its volume and fibre fill the stomach and increase fullness for very few calories, which helps you avoid overeating.
Does romanesco raise blood sugar in people with diabetes?
Its effect on blood sugar is very small (the glycemic index does not apply): it has less than 2g of net carbohydrate per 100g, so it is an excellent choice for people with diabetes.
Is romanesco broccoli or cauliflower?
Botanically it is a variety of cauliflower (Brassica oleracea), but it resembles broccoli in colour, with a sweeter, milder taste.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.