Vegetable
frozen broccoli spears.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
frozen broccolibroccoli spears
SERVING
CALORIES
37
PROTEIN
3.1g
CARBS
5.3g
FAT
0.34g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories36.7kcal—
Protein3.1g6%
Carbohydrates5.3g2%
Fiber3.0g11%
Sugar1.5g3%
Total fat0.34g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water90.5g—
MINERALS
Sodium17mg1%
Potassium250mg5%
Calcium41mg3%
Iron0.72mg4%
Magnesium16mg4%
Phosphorus59mg5%
Zinc0.34mg3%
Copper0.04mg4%
Manganese0.26mg11%
Selenium1.9µg3%
VITAMINS
Vitamin A57µg6%
Vitamin C68.3mg76%
Vitamin D0µg0%
Vitamin E1.4mg9%
Vitamin K101µg85%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.46mg3%
Pantothenic acid (B5)0.24mg5%
Vitamin B60.18mg11%
Folate (B9)94µg24%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup91g
1 tablespoon5.7g
1 teaspoon1.9g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter384.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin C and Vitamin K, supporting immune function and bone health.
- ✓High in dietary fiber, which aids in digestion, promotes satiety, and supports gut health.
- ✓Contains beneficial plant compounds like sulforaphane, which has potent antioxidant and anti-inflammatory properties.
- ✓Good source of folate (Vitamin B9), crucial for cell growth and metabolism.
COOKING TIPS
In the kitchen.
- 1For best texture, cook from frozen without thawing, as thawing can lead to a mushy result.
- 2Roast at 400-425°F (200-220°C) with olive oil, salt, and pepper until tender and slightly browned for a delicious, nutty flavor.
- 3Steam for 5-7 minutes until tender-crisp to retain maximum nutrients, color, and texture.
- 4Add directly to stir-fries, soups, casseroles, or pasta dishes during the last 5-10 minutes of cooking.
STORAGE
Keep it fresh.
- Keep frozen solid at 0°F (-18°C) or colder in its original packaging or an airtight container to prevent freezer burn.
- For best quality, use within 8-12 months of purchase. Once opened, reseal the bag tightly and use within a few weeks.
FAQ
Frequently asked questions.
Is frozen broccoli healthy?
Yes, frozen broccoli is very healthy. It's an excellent source of Vitamin C and K, and high in dietary fiber, supporting immune function, bone health, and digestion. It also contains beneficial plant compounds like sulforaphane, known for antioxidant and anti-inflammatory properties.
How much protein, calories, and carbs are in frozen broccoli?
Per 100g, frozen broccoli contains approximately 29 calories, 3.06g of protein, 5.35g of carbohydrates, and 0.34g of fat. It's a low-calorie, nutrient-dense vegetable that provides essential vitamins and minerals.
Is frozen broccoli good for weight loss?
Absolutely. Frozen broccoli is low in calories and high in dietary fiber, which helps promote satiety and can reduce overall calorie intake. Its nutrient density also ensures you get essential vitamins and minerals while managing weight.
Is frozen broccoli vegan and gluten-free?
Yes, plain frozen broccoli spears are naturally vegan and gluten-free. They consist solely of broccoli, making them suitable for these dietary restrictions. Always check the ingredient list for any added sauces or seasonings if you're unsure.
Is frozen broccoli keto-friendly?
Yes, frozen broccoli is considered keto-friendly due to its relatively low carbohydrate content. With about 5.35g of carbs per 100g, it can easily fit into a ketogenic diet when consumed in moderation.
How do you cook frozen broccoli spears?
Frozen broccoli spears can be cooked in various ways without thawing. You can steam them for 5-7 minutes, roast them at 400°F (200°C) for 15-20 minutes, or sauté them directly from frozen until tender-crisp.
What does frozen broccoli taste like compared to fresh?
Frozen broccoli generally has a slightly softer texture than fresh broccoli once cooked, as the freezing process can break down some cell walls. The flavor is very similar, though some might find it a bit milder than fresh.
How long does frozen broccoli last?
When stored properly in a freezer at 0°F (-18°C) or below, frozen broccoli spears can last for 8-12 months while maintaining optimal quality. They remain safe to eat beyond that, but quality may decline.
Is frozen broccoli as nutritious as fresh broccoli?
Yes, frozen broccoli is often just as nutritious, if not more so, than fresh broccoli. It's typically flash-frozen at its peak ripeness, locking in nutrients, whereas fresh broccoli can lose some vitamins during transport and storage.
Do I need to thaw frozen broccoli before cooking?
No, you generally do not need to thaw frozen broccoli before cooking. In fact, cooking it directly from frozen can help maintain its texture and prevent it from becoming too mushy, especially when steaming or roasting.
