Broccoli · Brassica oleracea var. italica

Broccoli, frozen, chopped, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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12 forms & preparations

Broccoli, cooked, boiled, drained, with salt Broccoli, cooked, boiled, drained, without salt Broccoli, flower clusters, raw Broccoli, frozen, chopped, cooked, boiled, drained, with salt Broccoli, frozen, chopped, cooked, boiled, drained, without salt Broccoli, frozen, chopped, unprepared Broccoli, frozen, spears, cooked, boiled, drained, with salt Broccoli, frozen, spears, cooked, boiled, drained, without salt Broccoli, frozen, spears, unprepared Broccoli, leaves, raw Broccoli, raw Broccoli, stalks, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Broccoli, frozen, chopped, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

28 kcal Calories

3.1 g Protein

5.4 g Carbs

0.1 g Fat

Excellent nutrient density 63/100

How many beneficial nutrients Broccoli, frozen, chopped, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Broccoli, frozen, chopped, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

28 kcal / serving

61% from carbs

Carbs 61%

5.4 g per serving
Fat 3%

0.1 g per serving
Protein 36%

3.1 g per serving

What Broccoli, frozen, chopped, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K73% Vitamin C45% Folate (B9)14% Dietary Fiber11% Manganese10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	5.4 g	2%
Dietary Fiber	3.0 g	11%
Total Sugars	1.5 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	42.0 mg	—
Omega-6 Fatty Acids	13.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	16.0 mg	—
Stearic Acid	2.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	8.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	13.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.1 g	6%
Histidine	55.0 mg	—
Isoleucine	121.0 mg	—
Leucine	145.0 mg	—
Lysine	156.0 mg	—
Methionine	37.0 mg	—
Phenylalanine	94.0 mg	—
Threonine	101.0 mg	—
Tryptophan	32.0 mg	—
Valine	142.0 mg	—
Alanine	130.0 mg	—
Arginine	161.0 mg	—
Aspartic Acid	236.0 mg	—
Cystine	22.0 mg	—
Glutamic Acid	417.0 mg	—
Glycine	105.0 mg	—
Proline	127.0 mg	—
Serine	111.0 mg	—
Tyrosine	70.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	51.0 mcg	6%
Vitamin C	40.1 mg	45%
Vitamin D	0.0 mcg	0%
Vitamin E	1.3 mg	9%
Vitamin K	88.1 mcg	73%
Thiamin (B1)	0.1 mg	5%
Riboflavin (B2)	0.1 mg	6%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	8%
Folate (B9)	56.0 mcg	14%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	5%
Choline	16.2 mg	3%

Minerals	Amount	% DV
Calcium	33.0 mg	3%
Iron	0.6 mg	3%
Magnesium	13.0 mg	3%
Phosphorus	49.0 mg	4%
Potassium	142.0 mg	3%
Sodium	11.0 mg	0%
Zinc	0.3 mg	3%
Copper	0.0 mg	4%
Manganese	0.2 mg	10%
Selenium	0.7 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.7 g	—

About Broccoli, frozen, chopped, cooked, boiled, drained, without salt

Broccoli (Brassica oleracea) is a green vegetable in the cabbage family, prized for its tree-like clusters of tightly budded florets and crisp, edible stalks. A cruciferous vegetable closely related to cauliflower, kale, and Brussels sprouts, it is among the most nutrient-dense foods you can put on a plate, an excellent source of vitamin C, vitamin K, folate, and fiber, along with sulforaphane and other beneficial plant compounds, all for very few calories.

Broccoli has a mild, slightly grassy flavor that grows sweeter and nuttier when roasted until the edges crisp. It is delicious steamed, stir-fried, roasted, blanched for salads, or eaten raw with dip, and the stems are just as usable as the florets once the tough outer layer is peeled. Quick cooking keeps its bright color, crunch, and nutrients intact, while overcooking dulls both flavor and hue. Choose firm heads with tight, deep-green or purple-tinged buds and no yellowing, and store broccoli unwashed in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Broccoli, frozen, chopped, cooked, boiled, drained, without salt?

There are 28 calories in 100 g of Broccoli, frozen, chopped, cooked, boiled, drained, without salt, or about 52 calories in 1 cup (184 g).

How much protein is in Broccoli, frozen, chopped, cooked, boiled, drained, without salt?

Broccoli, frozen, chopped, cooked, boiled, drained, without salt contains 3.1 g of protein per 100 g.

How many carbs are in Broccoli, frozen, chopped, cooked, boiled, drained, without salt?

Broccoli, frozen, chopped, cooked, boiled, drained, without salt has 5.4 g of carbohydrates per 100 g.

How much fat is in Broccoli, frozen, chopped, cooked, boiled, drained, without salt?

Broccoli, frozen, chopped, cooked, boiled, drained, without salt provides 0.1 g of total fat per 100 g.

What is Broccoli, frozen, chopped, cooked, boiled, drained, without salt a good source of?

Broccoli, frozen, chopped, cooked, boiled, drained, without salt is an excellent source of Vitamin K (73% DV) and Vitamin C (45% DV) and a good source of Folate (B9), Dietary Fiber and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.