Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the humble, reliable workhorse of the freezer aisle: broccoli florets, chopped and boiled until tender-crisp, ready to be transformed into a side dish or a stir-fry star. Its texture is pleasantly soft yet retains a slight bite, with a mild, earthy sweetness that deepens with cooking. Nutritionally, it's a low-calorie powerhouse, delivering a solid dose of protein and fiber for minimal energy cost.
💚 Why it's loved
People love it for its incredible convenience and versatility—it's a ready-to-go ingredient that can be tossed into pasta, blended into soup, or simply seasoned with lemon and garlic. Its mild flavor acts as a perfect canvas, absorbing sauces and spices beautifully.
⚠️ Watch-outs & how to enjoy it better
The main downside is its potential to become mushy and watery if overcooked, losing its appealing texture. Some may also find its flavor bland without proper seasoning. To counteract this, cook it briefly (steaming or microwaving is often better than boiling), and always pair it with bold flavors like cheese, chili, or a savory sauce to elevate the dish.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides a complete amino acid profile with its plant-based protein.
- Very low in fat and calories, supporting weight management.
- Retains most of its vitamins and minerals through flash-freezing.
- Convenient and reduces food waste with a long shelf life.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The green heads of broccoli are actually tightly packed flower buds, and if left to grow, they would bloom into small yellow flowers.
Full nutrition (scales with serving)
| Water | 90.7 g |
| Energy | 28.0 kcal |
| Energy | 117 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 0.12 g |
| Ash | 0.71 g |
| Carbohydrate, by difference | 5.3 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 0.61 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 11.0 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 40.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.46 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 56.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 56.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 16.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 51.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 597 ug |
| Carotene, alpha | 19.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 1011 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1095 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 88.1 ug |
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.12 g |
| Leucine | 0.14 g |
| Lysine | 0.16 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.07 g |
| Valine | 0.14 g |
| Arginine | 0.16 g |
| Histidine | 0.06 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.42 g |
| Glycine | 0.10 g |
| Proline | 0.13 g |
| Serine | 0.11 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is frozen broccoli as nutritious as fresh?
Often, yes. Flash-freezing locks in nutrients at their peak, sometimes making frozen broccoli more nutrient-dense than 'fresh' broccoli that has traveled long distances and sat on shelves.
How do I prevent frozen broccoli from getting soggy?
Avoid boiling it for too long. Instead, steam it from frozen for 3-4 minutes, microwave it with a splash of water, or add it directly to stir-fries and soups near the end of cooking.
Can I refreeze cooked broccoli?
It's not recommended. Refreezing can significantly degrade the texture, making it very mushy. It's best to cook only what you plan to eat immediately.