Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are pre-cut broccoli spears, flash-frozen at peak freshness to lock in a vibrant green hue and a satisfying, crisp-tender bite once cooked. They offer a clean, mildly earthy sweetness with a subtle nutty undertone, making them a remarkably versatile and nutritious staple.
Calorie split: 33% protein · 58% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People adore frozen broccoli for its incredible convenience and consistent quality—it's ready to steam, roast, or stir-fry with no washing or chopping required. Its mild flavor acts as a perfect canvas for a wide array of seasonings and sauces, from garlic and lemon to cheese and chili flakes.
⚠️ Watch-outs & how to enjoy it better
Some find the texture can become slightly mushy if overcooked, and the flavor is less complex than fresh. To counteract this, avoid boiling; instead, steam or roast until just tender-crisp. Those watching sodium should check labels, as some brands add salt; choose 'no salt added' versions or rinse briefly before cooking.
Key benefits
- Excellent source of vitamin C and vitamin K
- High in dietary fiber for digestive health
- Rich in antioxidants like sulforaphane
- Low-calorie, nutrient-dense vegetable option
- Provides plant-based protein
🌍 Where it's eaten
💡 Did you know?
Broccoli is a man-made cultivar from the wild cabbage family, selectively bred in Italy over 2,000 years ago to produce those dense, edible flower heads we love.
Full nutrition (USDA data · scales with serving)
| Water | 90.5 g |
| Energy | 29.0 kcal |
| Energy | 121 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 0.34 g |
| Ash | 0.70 g |
| Carbohydrate, by difference | 5.3 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 41.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 68.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.46 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 94.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 94.0 ug |
| Folate, DFE | 94.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 57.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 675 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 1138 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1525 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 101 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 18:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.13 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 | 0.15 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 | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.41 g |
| Glycine | 0.10 g |
| Proline | 0.13 g |
| Serine | 0.11 g |
FAQ
Is frozen broccoli as nutritious as fresh?
Often, yes. Frozen broccoli is typically flash-frozen shortly after harvest, which preserves vitamins and antioxidants very effectively. It can be more nutritious than 'fresh' broccoli that has traveled long distances and sat on shelves.
How do I prevent it from getting watery or mushy?
Avoid boiling it directly in water. For best texture, steam from frozen, roast on a high-heat sheet pan, or add it to stir-fries and soups in the last few minutes of cooking.
Do I need to thaw it before cooking?
For most methods like steaming, roasting, or stir-frying, you can cook it directly from frozen. Thawing can lead to a softer texture and is only recommended for recipes like smoothies or if you plan to squeeze out excess moisture.
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 0.29 kcal/g · 42% 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: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.