Know what’s on your plate
Broccoli florets
Calories & nutrition facts
frozen, steamed or microwaved, no salt added
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 3.4 g 7%
- Carbohydrate 1.8 g 1%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 0%
- Fibre 3.6 g 13%
- Sugars 1.7 g —
- Sodium 14 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 42 µg 5%
- Vitamin C 37.5 mg 42%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 7%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.79 mg 5%
- Vitamin B6 0.34 mg 20%
- Folate (B9) 130 µg 33%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 41 mg 3%
- Iron 0.57 mg 3%
- Phosphorus 61 mg 5%
- Potassium 200 mg 4%
- Zinc 0.32 mg 3%
- Selenium 0.79 µg 1%
- Iodine 0.38 µg 0%
Similar foods
- Broccoli florets saladcooked, with sauce ( tomato, onion, parsley, vinegar and oil), unsalted49 kcal / 100 g
- Frozen broccoli spearsfrozen, unprepared29 kcal / 100 g
- Broccoflowerfrozen, boiled, drained, no salt added29 kcal / 100 g
- Mixed vegetablesbroccoli (50%) & cauliflower (50%), frozen, steam or microwaved, no salt added30 kcal / 100 g
- Broccoliraw34 kcal / 100 g
- Broccoli flowerboiled, drained, without oil, unsalted27 kcal / 100 g
- Cauliflowerfloret, frozen, steamed or microwaved, no salt added26 kcal / 100 g
- Verde ramoso broccoliboiled in distilled water, no salt, drained52 kcal / 100 g
- Cauliflower broccolifrozen18 kcal / 100 g
- Brussels sproutsfrozen, boiled47 kcal / 100 g
Questions about Broccoli florets
How do you roast broccoli florets so they get crisp at the edges?
Dry them well, toss with a little oil and spread them in a single layer, with space between the pieces. Roast at 220 °C for 18–22 minutes, turning once; smaller florets cook faster.
How long should you steam broccoli florets?
Steam them over simmering water for about 5 minutes, until bright green and just tender when pierced with a knife. For softer florets, give them another minute or two.
How should you store broccoli florets?
Keep them unwashed in a loosely closed bag or container in the fridge, and use them within a few days. Wash just before cooking, as trapped moisture can make them spoil sooner.
Can you freeze broccoli florets?
Yes. Blanch them in boiling water for 3 minutes, cool them quickly in iced water, then drain and dry thoroughly before freezing in a single layer; once firm, transfer them to a freezer bag.
What goes well with broccoli florets?
They work well with garlic, lemon, chilli, Parmesan and toasted almonds. Add steamed florets to pasta or grain bowls, or roast them for a side dish with fish, eggs or chickpeas.
How do you choose fresh broccoli florets?
Look for firm, compact florets with an even deep-green colour and no yellowing or damp, soft patches. If they still have stalk attached, it should feel firm rather than limp.
Can you eat broccoli florets raw?
Yes: rinse them under running water and dry them well, then serve them with a dip or finely chop them into a salad. Cut large pieces into smaller florets for easier eating.
Source: FOODfiles (New Zealand) X1221 · per 100 g · carbohydrate per EU label, fibre excluded
