Broccoli, frozen, cooked with oil: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Frozen broccoli prepared with oil, resulting in a tender and flavorful side dish with a slightly savory richness.
Per 100g reference serving, Broccoli, frozen, cooked with oil provides 53 kcal of energy, 3g protein (20% of calories), 5.18g total carbohydrates (35% of calories, including 2.9g dietary fiber and 1.42g sugars), and 3.02g total fat (45% of calories).
Vitamins Profile in Broccoli, frozen, cooked with oil (Per 100g)
Track how Broccoli, frozen, cooked with oil contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 38.8 mg | 43.1% DV |
| Vitamin A (RAE) | 49 µg | 5.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.83 mg | 12.2% DV |
| Vitamin K (Phylloquinone) | 88.2 µg | 73.5% DV |
| Vitamin B1 (Thiamin) | 0.053 mg | 4.4% DV |
| Vitamin B2 (Riboflavin) | 0.078 mg | 6% DV |
| Vitamin B3 (Niacin) | 0.443 mg | 2.8% DV |
| Vitamin B6 (Pyridoxine) | 0.126 mg | 7.4% DV |
| Total Folate (Vitamin B9) | 54 µg | 13.5% DV |
| Folate (Dietary Folate Equivalents) | 54 µg | 13.5% DV |
| Natural Food Folate | 54 µg | 13.5% DV |
| Choline | 15.7 mg | 2.9% DV |
| Beta-Carotene | 578 µg | 16.1% DV |
| Alpha-Carotene | 18 µg | 1.5% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 1060 µg | 10.6% DV |
Minerals & Electrolytes in Broccoli, frozen, cooked with oil (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.6 mg | 3.3% DV |
| Calcium (Ca) | 32 mg | 2.5% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 137 mg | 2.9% DV |
| Zinc (Zn) | 0.27 mg | 2.5% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 47 mg | 3.8% DV |
| Copper (Cu) | 0.033 mg | 3.7% DV |
| Sodium (Na) | 123 mg | 5.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.168 g | 10.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 1 g | 7.1% DV |
| Monounsaturated Fat (MUFA) | 1.24 g | 4.1% DV |
| Polyunsaturated Fat (PUFA) | 1.17 g | 5.8% DV |
| Saturated Fat (SFA) | 0.406 g | 2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Broccoli, frozen, cooked with oil contains 53 calories (kcal), 3g of protein, 5.18g of carbohydrates (2.9g fiber, 1.42g total sugars), and 3.02g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoli, frozen, cooked with oil has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -0.422 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Broccoli, frozen, cooked with oil: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Broccoli, frozen, cooked with oil by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.