Food Ingredients info
Frozen Broccoli Spears: Nutritional Benefits & Cooking Insights
Broccoli, Frozen Spears (Cooked, Boiled, Drained, Without Salt) – Nutritional Information
Broccoli is a nutrient-dense vegetable loved for its versatility, vibrant color, and numerous health benefits. When prepared from frozen spears, cooked, boiled, and drained without salt, broccoli retains a significant portion of its natural vitamins and minerals. Below is a detailed breakdown of its nutritional profile:
Nutritional Highlights (Per 100g)
| Nutrient | Amount | Benefits |
|---|---|---|
| Energy (kcal) | 28.0 | Low in calories, making it ideal for weight-conscious diets. |
| Protein (g) | 3.1 | Contributes to muscle repair and overall body maintenance. |
| Total Fat (g) | 0.11 | Extremely low in fat, promoting heart health. |
| Saturated Fats (g) | 0.018 | Minimal saturated fats to support cardiovascular wellness. |
| Carbohydrates (g) | 5.36 | Provides a gentle energy boost without spiking blood sugar. |
| Fiber (g) | 3.0 | Improves digestion and supports gut health. |
| Sugar (g) | 1.47 | Naturally occurring sugars that provide subtle sweetness. |
| Calcium (mg) | 51.0 | Promotes strong bones and teeth. |
| Iron (mg) | 0.61 | Supports healthy blood and oxygen transport. |
| Magnesium (mg) | 20.0 | Vital for muscle function and energy production. |
| Phosphorus (mg) | 55.0 | Aids in bone health and cellular repair. |
| Potassium (mg) | 180.0 | Helps regulate fluid balance and supports heart health. |
| Sodium (mg) | 24.0 | Naturally low sodium content, suitable for low-sodium diets. |
| Zinc (mg) | 0.3 | Enhances immune function and wound healing. |
| Copper (mcg) | 43.0 | Essential for forming red blood cells and maintaining healthy tissues. |
| Manganese (mg) | 0.325 | Plays a role in metabolism and bone formation. |
| Selenium (mcg) | 1.9 | Supports thyroid health and acts as an antioxidant. |
| Vitamin C (mg) | 40.1 | Boosts immunity and promotes skin health. |
| Thiamin (mg) | 0.055 | Helps the body convert food into energy. |
| Riboflavin (mg) | 0.081 | Aids in energy production and maintaining healthy skin. |
| Niacin (mg) | 0.458 | Supports brain function and energy metabolism. |
| Vitamin B6 (mg) | 0.13 | Plays a role in brain development and mood regulation. |
| Folate (mcg) | 30.0 | Essential for cell division and prenatal health. |
| Vitamin B12 (mcg) | 0.0 | Not present; a consideration for vegan or vegetarian diets. |
| Vitamin A (mcg) | 51.0 | Important for vision and immune system health. |
| Vitamin E (mg) | 1.32 | Acts as a powerful antioxidant. |
| Vitamin D2 (mcg) | 0.0 | Not present; consider pairing with other vitamin D sources. |
Key Features of Broccoli (Frozen, Cooked, Drained):
- Low Calorie: With only 28 kcal per 100 grams, this broccoli is ideal for weight management without compromising on essential nutrients.
- High Vitamin C: Offers 40.1 mg of Vitamin C, which helps in maintaining skin elasticity and boosting immunity.
- Rich in Fiber: Contains 3.0 g of fiber, aiding in digestion and promoting a feeling of fullness.
- Packed with Minerals: Potassium, calcium, and magnesium are present in substantial amounts, supporting heart and bone health.
This frozen and cooked version of broccoli is a convenient and nutritious addition to any meal. It’s perfect for steaming, adding to soups, or incorporating into casseroles and stir-fries, offering versatility alongside its health benefits.
