Frozen Broccoli — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Frozen broccoli nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 34 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 7 g | 2.55% |
| Fiber | 3 g | 10.71% |
| Sugars | 2 g | 4% |
| Glycemic Index | 15 | - |
| Protein | 3 g | 6% |
| Sodium | 9 mg | 0.39% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) 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.
34
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Frozen broccoli facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, and folate, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
- Contains antioxidants such as sulforaphane, which help protect the body from free radicals and reduce inflammation.
- Supports immune function due to its high Vitamin C content.
Health risks
- Potential for loss of nutrients as freezing may reduce the levels of some vitamins and minerals compared to fresh broccoli, though this is generally minimal.
- Potential for freezer burn which can affect the texture and taste of the broccoli if it is stored improperly or for too long.
- Potential for pesticide residue on conventionally grown frozen broccoli, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose frozen broccoli
Opt for frozen broccoli that has a vibrant green color and is free of freezer burn or excessive ice. The florets should be intact and not crumbled, ensuring they will cook evenly.
Frozen broccoli that appears yellow or brown, or has an off smell when opened, should be avoided, as it may not provide the best nutritional value or flavor. Packages that are resealed or have frost on the inside should also be avoided, as they likely have been stored improperly.
How to store frozen broccoli
Frozen broccoli should be kept in the freezer in its original packaging or a freezer-safe container. Freezing preserves its nutritional value and texture for up to a year.
Frequent thawing and refreezing can affect the quality of broccoli. Avoid leaving it out for long periods. Always reseal the package to prevent freezer burn and maintain freshness.
✅ Extra Tip
How long does it last?
Frozen broccoli can last for 8-12 months when stored in an airtight container or freezer bag. To maintain its quality, keep it at a consistent freezing temperature. Proper storage helps retain its flavor and nutritional value, making it a convenient addition to meals.
What to do with leftovers?
Leftover frozen broccoli can be used in a variety of savory and nutritious dishes. Add it to stir-fries, soups, or casseroles for added texture and flavor, or mix it into a pasta dish with your favorite sauce. Frozen broccoli is also great when roasted with olive oil, garlic, and Parmesan for a simple side dish.
Use frozen broccoli in a broccoli cheddar soup by simmering it with broth, cheese, and cream, or mix it into a broccoli and rice casserole with cheese and breadcrumbs. If you have a lot of frozen broccoli, consider making a batch of broccoli tots by blending the broccoli with eggs, breadcrumbs, and cheese, then baking until golden. Frozen broccoli can also be added to a stir-fry with other vegetables and your choice of protein, or used as a filling for stuffed baked potatoes with cheese and sour cream. For a quick snack, enjoy broccoli with a dip like ranch or hummus, or toss it with olive oil and roast for a crispy treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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