Frozen Chopped Broccoli (Cooked, Blanched, Drained, with No Added Salt) – Nutritional Information
Frozen chopped broccoli, once cooked and blanched, offers a convenient and nutritious vegetable option. This vegetable is a rich source of dietary fiber, vitamins, and minerals, and it can be incorporated into a wide variety of dishes for added texture and flavor. With a modest calorie count and low fat content, it’s an excellent choice for those seeking a healthy addition to their meals.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 28.0 kcal |
| Protein | 3.1 g |
| Total Fat | 0.12 g |
| Saturated Fat | 0.018 g |
| Carbohydrates | 5.35 g |
| Fiber | 3.0 g |
| Sugars | 1.47 g |
| Calcium | 33.0 mg |
| Iron | 0.61 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 142.0 mg |
| Sodium | 11.0 mg |
| Zinc | 0.28 mg |
| Copper | 0.034 mcg |
| Manganese | 0.223 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 40.1 mg |
| Thiamin (B1) | 0.055 mg |
| Riboflavin (B2) | 0.081 mg |
| Niacin (B3) | 0.458 mg |
| Vitamin B6 | 0.13 mg |
| Folate (B9) | 56.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 51.0 mcg |
| Vitamin E | 1.32 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits
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Low Calorie and Low Fat: Frozen chopped broccoli provides a healthy, low-calorie option, making it perfect for those looking to maintain a balanced diet without compromising on flavor or nutrition. The minimal fat content adds to its appeal as a heart-healthy vegetable.
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High in Fiber: With 3 grams of dietary fiber per 100 grams, broccoli supports digestive health and helps keep you feeling fuller longer.
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Rich in Vitamin C: At 40.1 mg per 100 grams, this serving size provides a significant portion of the recommended daily intake of Vitamin C, essential for immune function and skin health.
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Packed with Minerals: Broccoli is a good source of essential minerals, including calcium, iron, potassium, and magnesium, all of which support bone, muscle, and overall metabolic health.
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Vitamins and Antioxidants: It also contains important B vitamins like folate (56 mcg), which is crucial for cell division and overall health, along with Vitamin A and Vitamin E, both powerful antioxidants that protect against oxidative stress.
Allergen Information
Frozen chopped broccoli is naturally allergen-free. However, it’s always advisable to check for cross-contamination in packaging if you have allergies to specific foods.
Dietary Preferences
This ingredient is vegetarian, vegan, and gluten-free. It is also suitable for keto, low-carb, and low-fat diets due to its minimal calorie and fat content. Broccoli fits well in paleo and whole30 meal plans as well.
Cooking Tips
Frozen chopped broccoli is incredibly versatile. It can be steamed, sautéed, added to soups and casseroles, or simply enjoyed as a side dish. For a quick and easy option, blanching it briefly in hot water before draining will help retain its bright color and tender texture.
Conclusion
Frozen chopped broccoli is a nutrient-dense, low-calorie vegetable that can enhance any meal with its flavor, fiber, and a wealth of essential nutrients. Its versatility and minimal preparation time make it a perfect staple for busy kitchens, and its health benefits make it an excellent choice for a wide variety of dietary preferences. Whether you’re looking to add more greens to your diet or just need a quick vegetable side, this frozen broccoli is a fantastic option.
