Vegetable
frozen chopped broccoli.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
frozen broccolichopped broccoli
SERVING
CALORIES
33
PROTEIN
2.8g
CARBS
4.8g
FAT
0.29g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories33kcal—
Protein2.8g6%
Carbohydrates4.8g2%
Fiber3.0g11%
Sugar1.4g3%
Total fat0.29g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water91.5g—
MINERALS
Sodium24mg1%
Potassium212mg5%
Calcium56mg4%
Iron0.81mg5%
Magnesium18mg4%
Phosphorus50mg4%
Zinc0.48mg4%
Copper0.04mg4%
Manganese0.29mg13%
Selenium2.8µg5%
VITAMINS
Vitamin A52µg6%
Vitamin C56.4mg63%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K81.1µg68%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.47mg3%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.13mg8%
Folate (B9)67µg17%
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 cup156g
1 tablespoon9.8g
1 teaspoon3.3g
1 ml0.7g
1 liter650g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, an antioxidant that supports the immune system and skin health.
- ✓Excellent source of Vitamin K, which is crucial for blood clotting and bone health.
- ✓High in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
- ✓Contains sulforaphane, a compound linked to potential anti-cancer properties and improved heart health.
COOKING TIPS
In the kitchen.
- 1For best results, do not thaw before cooking. Add directly from frozen to stir-fries, soups, or steamers to prevent it from becoming mushy.
- 2Roast frozen broccoli at a high temperature (400-425°F or 200-220°C) with olive oil and seasonings until tender and slightly browned for a delicious texture.
- 3Steam or microwave for a quick and healthy side dish, being careful not to overcook to retain its vibrant green color and nutrients.
- 4Blend frozen broccoli directly into smoothies with fruits like banana and pineapple for a hidden vegetable and nutrient boost.
STORAGE
Keep it fresh.
- Store in the freezer at 0°F (-18°C) or below to maintain quality and prevent freezer burn.
- Once opened, reseal the bag tightly, removing as much air as possible, and use within a few months for best texture and flavor.
FAQ
Frequently asked questions.
Is frozen chopped broccoli healthy?
Yes, frozen chopped broccoli is very healthy. It's rich in Vitamin C, an antioxidant that supports the immune system, and an excellent source of Vitamin K, crucial for blood clotting and bone health. It also provides dietary fiber for digestive health and contains sulforaphane, linked to potential anti-cancer properties.
How much protein, calories, and carbs are in frozen chopped broccoli?
Per 100g, frozen chopped broccoli contains approximately 26 calories, 2.81g of protein, and 4.78g of carbohydrates. It is a low-calorie, nutrient-dense vegetable that can easily fit into a balanced diet.
Is frozen chopped broccoli good for weight loss?
Absolutely. Frozen chopped broccoli is low in calories and high in dietary fiber, which helps promote satiety and can reduce overall calorie intake. Its rich nutrient profile also ensures you get essential vitamins and minerals while managing your weight.
Is frozen chopped broccoli vegan and gluten-free?
Yes, plain frozen chopped broccoli is naturally vegan and gluten-free. It consists solely of broccoli, making it suitable for individuals following plant-based or gluten-free diets. Always check the ingredient list for any added sauces or seasonings if purchasing flavored varieties.
Is frozen chopped broccoli keto-friendly?
Yes, frozen chopped broccoli is generally considered keto-friendly. With approximately 4.78g of carbohydrates per 100g, it's a low-carb vegetable that can be incorporated into a ketogenic diet in moderation. Its fiber content also contributes to a lower net carb count.
How do you cook frozen chopped broccoli?
Frozen chopped broccoli can be cooked directly from frozen without thawing. Popular methods include steaming for 5-7 minutes, boiling for 3-5 minutes, roasting at 400°F (200°C) for 15-20 minutes, or stir-frying until tender-crisp. Adjust cooking times based on desired tenderness.
What does frozen chopped broccoli taste like?
Frozen chopped broccoli has a mild, slightly earthy, and subtly bitter flavor, similar to fresh broccoli but often a bit softer in texture once cooked. It readily absorbs flavors from seasonings, sauces, and other ingredients, making it versatile for many dishes.
How long does frozen chopped broccoli last?
When stored properly in a freezer at 0°F (-18°C) or below, frozen chopped broccoli can maintain optimal quality for 8-12 months. While it remains safe to eat beyond this period, its texture and flavor may gradually degrade over time.
Is frozen chopped broccoli as nutritious as fresh broccoli?
Yes, frozen chopped broccoli is often just as nutritious, if not more so, than fresh broccoli. It is typically flash-frozen at its peak ripeness, which locks in vitamins and minerals. Fresh broccoli can lose some nutrients over time during transport and storage.
Do I need to thaw frozen chopped broccoli before cooking?
No, it is generally not necessary to thaw frozen chopped broccoli before cooking. In most cases, you can add it directly to your dish, whether you're steaming, boiling, roasting, or stir-frying. Thawing first can sometimes lead to a mushier texture.
