Broccoli, frozen, spears, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Frozen broccoli spears, once boiled and drained, transform into tender-crisp, deep-green florets with a mild, earthy sweetness and a satisfying bite. They offer a remarkable nutritional punch for just 28 calories per 100g, packing over 3 grams of protein and a hefty 3 grams of dietary fiber. This is a convenient, year-round staple that delivers fresh broccoli's core benefits without the prep work.
Calorie split: 36% protein · 62% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and reliability; it's a quick, nutritious side that pairs with almost anything, from lemon and garlic to cheese sauce. It's a nostalgic comfort food for many, forming the backbone of easy weeknight meals and classic casseroles.
⚠️ Watch-outs & how to enjoy it better
Overcooking can turn it mushy and sulfurous, and it contains goitrogens which may interfere with thyroid function in very high amounts for sensitive individuals. To counteract this, cook until just tender-crisp (bright green) to preserve texture and nutrients, and pair it with iodine-rich foods like fish or iodized salt as part of a balanced diet.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in calories and fat, aiding weight management.
- Provides plant-based protein and essential vitamins.
- Retains key antioxidants like sulforaphane when cooked properly.
- Convenient and reduces food waste with a long freezer life.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The florets of broccoli are actually thousands of unopened flower buds, which is why it can turn yellow if left in the fridge too long—it's trying to bloom!
Full nutrition (USDA data · scales with serving)
| Water | 90.7 g |
| Energy | 28.0 kcal |
| Energy | 116 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 0.11 g |
| Ash | 0.71 g |
| Carbohydrate, by difference | 5.4 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 1.5 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 | 24.0 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 |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
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. Broccoli is typically flash-frozen at peak ripeness, which locks in nutrients. For many vitamins and antioxidants, frozen can be more nutritious than 'fresh' broccoli that has traveled long distances and sat on shelves.
How do I avoid mushy frozen broccoli?
Do not thaw before cooking. Add frozen spears directly to boiling water or a steamer basket. Cook for just 3-4 minutes until bright green and tender-crisp, then immediately drain and rinse with cold water to stop the cooking.
Why does my boiled broccoli sometimes smell sulfurous?
The smell comes from sulfur-containing compounds (glucosinolates) breaking down. Overcooking releases more of these compounds. Cooking quickly to preserve the crisp-tender texture minimizes this effect and retains more nutrients.
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 · 1.5 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: 0.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.