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broccoli frozen spears
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Broccoli, frozen, spears

🔥 29 Calories
💪 3.1g Protein
⚡ 5.3g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Broccoli, frozen, spears
Energy density
Light
29 kcal per 100g
Macro energy profile
Carb-led
34% Protein · 58% Carbohydrates · 7% Fat
Glycemic profile
Low GI
GI 15 · GL 1.7
Notable signals
Very high in vitamin CVery high in vitamin KHigh in fiberLow in fatLow in sugar

Nutritional Information

29
kcal/100g
Protein
3.1g
Carbohydrates
5.3g
Fat
0.3g
Glycemic Index:
15

About Broccoli, frozen, spears

Broccoli, frozen, spears are a convenient and nutritious vegetable derived from the Brassica oleracea species, commonly known for its high health benefits. Originating from the Mediterranean region, broccoli has become a staple in cuisines worldwide due to its versatility and rich nutrient profile. Freezing preserves its vibrant color and essential nutrients, making it a year-round option for health-conscious consumers. Nutritionally, broccoli is low in calories yet packed with essential vitamins and minerals. With only 29 calories per 100 grams, it offers a modest amount of protein, carbohydrates, and minimal fats. Broccoli is particularly high in fiber, which aids in digestion, and contains vital antioxidants that support overall health. Its versatility allows it to be used in a variety of dishes, from stir-fries to salads, making it easy to incorporate into a balanced diet.

Health Benefits

Rich in antioxidants that combat oxidative stress.
Supports digestive health due to high fiber content.
May help reduce inflammation in the body.
Contains compounds that may have cancer-preventive properties.
Supports heart health by improving cholesterol levels.
Rich in vitamin C, boosting the immune system.
May aid in weight management due to low calorie density.
Provides essential minerals like potassium and calcium.
Contributes to healthy skin and hair.
Enhances bone health with vitamin K and calcium content.

Recommended Food Pairings

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Pair with garlic for enhanced flavor and health benefits due to garlic's anti-inflammatory properties.
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Combine with quinoa for a complete protein meal rich in fiber.
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Serve alongside grilled chicken for a nutrient-dense, balanced plate.
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Mix with chickpeas for a hearty salad that boosts protein intake.
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Add to vegetable stir-fries with bell peppers and carrots for a colorful, nutrient-rich dish.

How to Consume

Serving size
150g, approximately 1 medium cup
Frequency
3-5 times per week
  • •Steam or sauté to retain nutrients and enhance flavor.
  • •Add to soups for added texture and nutrition.
  • •Incorporate into casseroles for a hearty dish.
  • •Blend into smoothies for a nutrient boost without altering flavor significantly.
  • •Roast with olive oil and spices for a delicious side dish.

Selection & Storage

How to choose:

  • ✓Select packages with bright green spears and no visible frost or ice crystals.
  • ✓Check the expiration date to ensure freshness.
  • ✓Avoid packages with signs of freezer burn.
  • ✓Choose spears that are firm and not limp.
Storage
Store in the freezer at 0°F (-18°C) or lower, in an airtight container.
Shelf life
Up to 12 months when frozen; 3-5 days if thawed and stored in the refrigerator.

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues should consult a healthcare provider due to goitrogens.
  • ⚠️Those allergic to cruciferous vegetables should avoid consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Cook thoroughly to reduce potential pesticide residues.

Frequently Asked Questions

How many calories does Broccoli, frozen, spears have?

Broccoli, frozen, spears contain approximately 29 calories per 100 grams, making it a low-calorie option for those looking to maintain or lose weight while eating healthily.

Is Broccoli, frozen, spears healthy?

Yes, broccoli is very healthy. It is rich in vitamins, minerals, and antioxidants, which can reduce the risk of chronic diseases and support overall health.

How should Broccoli, frozen, spears be stored?

Broccoli should be stored in the freezer at 0°F (-18°C) for long-term preservation. Once thawed, it can be kept in the refrigerator for 3-5 days.

What are the benefits of eating Broccoli, frozen, spears?

Eating broccoli can provide numerous health benefits, including improved digestion, enhanced immune function, and potential cancer-preventive properties due to its high antioxidant content.

How much Broccoli, frozen, spears can I eat per day?

A recommended serving size is about 150 grams, which can be consumed 3-5 times a week as part of a balanced diet.

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