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Broccoli, Frozen

Broccoli, Frozen

EverydayFrozen

Frozen broccoli is fresh broccoli flash-frozen at peak ripeness to preserve its vitamin C, fiber, and antioxidant content, maintaining comparable nutrition to fresh produce. This convenient form offers year-round availability with pre-washed florets that cook directly from frozen, ideal for quick steaming, stir-fries, or adding to soups. As a cruciferous vegetable, it provides sulforaphane—a compound with potential health benefits—while remaining low in calories and suitable for vegan, gluten-free, and low-carb diets.

Macro Impact

A 1/2 cup serving contains 22 calories, 2g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 22 calories?
Walking3.5 mph, moderate pace
5 min
YogaModerate effort, gentle pace
4 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1/2 cup (85 g)
Amount per serving
Calories22
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium15mg
1%
Total Carbohydrate4g
1%
Dietary Fiber2g
8%
Total Sugars1g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium39mg
3%
Iron0.6mg
3%
Potassium183mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
2 / 28 g
8%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
53 / 400 mcg
13%
Vitamin A
46 / 800 mcg
6%
Vitamin C
47 / 83 mg
57%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
69 / 105 mcg
66%
Minerals
Calcium
39 / 1k mg
4%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
5%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
11%
Phosphorous
43 / 700 mg
6%
Potassium
183 / 3k mg
6%
Selenium
2 / 55 mcg
3%
Sodium
15 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
3 / 30 mcg
10%
Molybdenum
4 / 45 mcg
9%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
78 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Broccoli, frozen, chopped, unprepared. USDA Standard Reference, Legacy. Food ID 169968.
  2. 2.Broccoli, frozen, spears, unprepared. Canadian Nutrient File. Food ID 2025.
  3. 3.Broccoli, frozen, chopped, unprepared. Canadian Nutrient File. Food ID 2376.
  4. 4.Broccoli, frozen. Frida. Public Food Key 1824.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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