Broccoli, frozen, spears, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are tender-crisp broccoli spears, flash-frozen at peak freshness and then boiled until just tender. They offer a mild, slightly sweet, and earthy flavor with a texture that holds up better than many fresh broccoli varieties. Nutritionally, they are a low-calorie powerhouse, delivering over 3 grams of protein and 3 grams of fiber per 100 grams.
Calorie split: 36% protein · 62% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love frozen broccoli spears for their incredible convenience and consistent quality, as they are picked and frozen at their nutritional peak. Their mild flavor and satisfying texture make them a versatile staple that can be quickly added to almost any savory meal.
⚠️ Watch-outs & how to enjoy it better
The added salt in this preparation can contribute to excessive sodium intake, which is a concern for those monitoring blood pressure. To counteract this, look for no-salt-added versions, rinse the cooked broccoli briefly, or balance the meal with other unsalted foods. Some individuals may also experience digestive gas from broccoli's fiber and raffinose content; starting with smaller portions and ensuring thorough chewing can help.
Key benefits
- Excellent source of fiber for digestive health
- Good plant-based protein source for a vegetable
- Very low in fat and calories
- Retains key nutrients like vitamin C and folate through flash-freezing
- Convenient year-round vegetable option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Broccoli is a human-cultivated variety of wild cabbage, developed in Italy over 2,000 years ago, making it a true 'ancient' vegetable.
Full nutrition (USDA data · scales with serving)
| Water | 90.7 g |
| Energy | 28.0 kcal |
| Energy | 117 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 0.11 g |
| Ash | 0.71 g |
| Carbohydrate, by difference | 5.3 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 51.0 mg |
| Iron, Fe | 0.61 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 55.0 mg |
| Potassium, K | 180 mg |
| Sodium, Na | 260 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 1.9 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 | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 663 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 1118 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1498 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) | 99.5 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.04 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| 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 |
FAQ
Is frozen broccoli as nutritious as fresh?
Often, yes. Flash-freezing locks in nutrients at their peak, sometimes making frozen broccoli more nutritious than 'fresh' broccoli that has traveled long distances and sat on shelves.
Why is there salt added to frozen vegetables?
Salt is sometimes added as a mild preservative and to enhance flavor. For low-sodium diets, choosing 'no salt added' varieties or rinsing after cooking are simple solutions.
How do I prevent frozen broccoli from getting mushy?
Cook it directly from frozen in boiling water for just 3-4 minutes until tender-crisp, then immediately drain and rinse with cold water to stop the cooking process.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.28 kcal/g · 44% calories from protein · 3.0 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.