Broccoli, frozen, spears, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 40.1 MG | 45% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 30 UG | 8% | |
| Choline, total | 16.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 51 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 1.3 MG | 9% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 88.1 UG | 73% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 51 MG | 4% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 55 MG | 4% | |
| Potassium, K | 180 MG | 4% | |
| Sodium, Na | 24 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.3 MG | 14% | |
| Selenium, Se | 1.9 UG | 3% |
Nutrition Highlights
- Very low in calories (28 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3g per 100g).
- Good source of Vitamin C, total ascorbic acid (45% DV).
- Rich source of Vitamin K (phylloquinone) (73% of Daily Value per 100g).
About Broccoli, frozen, spears, cooked, boiled, drained, without salt
This vibrant green vegetable, when frozen and prepared as spears, offers a convenient and nutritious option for those seeking to incorporate more vegetables into their diet. After being boiled and drained without added salt, it retains a tender texture while preserving much of its original nutrient content. A 100-gram serving provides just 28 calories, making it a low-energy-density food that can help with weight management. The protein content stands at 3.1 grams, which, while not as high as animal sources, contributes to the overall protein intake of plant-based diets. With 5.4 grams of carbohydrates and 3 grams of dietary fiber, it supports digestive health and helps maintain steady blood sugar levels.
The minimal fat content of 0.1 grams per serving makes it an excellent choice for those monitoring their fat intake. The fiber content, in particular, deserves attention as it aids in promoting feelings of fullness and supports a healthy gut microbiome. This preparation method without added salt allows for better control over sodium intake, which is beneficial for those with hypertension or anyone looking to reduce their salt consumption. Common uses for this versatile vegetable include serving as a side dish, incorporating it into stir-fries, adding it to pasta dishes, or using it as a nutritious addition to soups and casseroles. Its mild flavor and pleasing texture make it a favorite among both adults and children, encouraging increased vegetable consumption across various age groups.
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