Broccoli (Frozen Spears, Unprepared) – Nutritional Overview
Broccoli frozen spears are a convenient and nutritious addition to your meals, offering a rich profile of essential nutrients with minimal preparation required. Whether steamed, roasted, or blended into soups and smoothies, these frozen florets retain most of their natural goodness, making them a healthy choice for any diet. Below is a detailed breakdown of their nutritional content per 100 grams:
Nutritional Composition
| Nutrient | Amount per 100g | Health Benefits |
|---|---|---|
| Energy (kcal) | 29.0 | Low in calories, making it ideal for weight management. |
| Protein (g) | 3.06 | A plant-based protein source that supports muscle health. |
| Total Fat (g) | 0.34 | Contains minimal fats, promoting heart health. |
| Saturated Fats (g) | 0.052 | Extremely low in saturated fats. |
| Carbohydrates (g) | 5.35 | Provides energy without spiking blood sugar levels. |
| Dietary Fiber (g) | 3.0 | Supports digestive health and enhances satiety. |
| Sugars (g) | 1.47 | Naturally occurring sugars, adding a mild sweetness. |
| Calcium (mg) | 41.0 | Strengthens bones and teeth. |
| Iron (mg) | 0.72 | Contributes to the production of healthy red blood cells. |
| Magnesium (mg) | 16.0 | Promotes muscle function and nerve health. |
| Phosphorus (mg) | 59.0 | Aids in energy production and bone health. |
| Potassium (mg) | 250.0 | Regulates fluid balance and supports heart health. |
| Sodium (mg) | 17.0 | Low in sodium, suitable for heart-friendly diets. |
| Zinc (mg) | 0.34 | Boosts immune function and skin health. |
| Copper (mcg) | 36.0 | Plays a role in iron absorption and energy production. |
| Manganese (mg) | 0.256 | Supports bone development and metabolism. |
| Selenium (mcg) | 1.9 | Acts as an antioxidant to protect against cell damage. |
| Vitamin C (mg) | 68.3 | Enhances immunity and skin health; a powerful antioxidant. |
| Thiamin (Vitamin B1, mg) | 0.072 | Essential for energy metabolism and nerve function. |
| Riboflavin (Vitamin B2, mg) | 0.114 | Supports energy production and eye health. |
| Niacin (Vitamin B3, mg) | 0.462 | Helps convert food into energy and maintains skin health. |
| Vitamin B6 (mg) | 0.175 | Crucial for brain health and neurotransmitter production. |
| Folate (mcg) | 94.0 | Vital for cell growth, particularly during pregnancy. |
| Vitamin B12 (mcg) | 0.0 | Not present; ideal to pair with B12-rich foods for balance. |
| Vitamin A (mcg) | 57.0 | Supports eye health and immune function. |
| Vitamin E (mg) | 1.35 | Aids in skin health and protects cells from damage. |
| Vitamin D2 (mcg) | 0.0 | Not present; consider pairing with Vitamin D-rich foods. |
Key Highlights
- Rich in Vitamin C: With 68.3 mg per serving, frozen broccoli boosts immunity and supports collagen production, making it an excellent choice for glowing skin and overall health.
- High in Folate: Providing 94 mcg per 100 grams, it’s ideal for pregnant individuals or those planning to conceive.
- Low in Calories: At just 29 kcal per serving, frozen broccoli fits seamlessly into calorie-conscious diets.
Allergen Information
- Allergen-Free: Frozen broccoli is naturally free from common allergens such as nuts, dairy, gluten, and soy.
- Cross-Contamination: Check packaging for details, as cross-contamination can occur during processing.
Dietary Preferences
Frozen broccoli spears are suitable for a wide range of diets, including:
- Vegetarian and Vegan: Completely plant-based.
- Gluten-Free: Naturally free of gluten.
- Low-Carb/Keto: Low in net carbohydrates, making it keto-friendly.
- Heart-Healthy: Low sodium and fat content make it a heart-conscious choice.
Culinary Tips
- Quick Steam: Steam frozen spears for 5–7 minutes for a crisp-tender texture.
- Flavor Boost: Drizzle with olive oil, sprinkle with garlic powder or lemon zest for enhanced taste.
- Versatile Ingredient: Incorporate into casseroles, soups, or stir-fries for added nutrition.
Conclusion
Frozen broccoli spears are a versatile and nutritious powerhouse that deserves a regular spot in your kitchen. Packed with essential vitamins, minerals, and fiber, they support a healthy lifestyle while being convenient and easy to prepare. Whether you’re cooking for yourself or feeding a family, these frozen florets are a simple way to boost the nutritional value of your meals.
