Broccoli · Brassica oleracea var. italica

Broccoli, frozen, spears, unprepared

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, spears, unprepared'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.

29 kcal Calories

3.1 g Protein

5.4 g Carbs

0.3 g Fat

Excellent nutrient density 66/100

How many beneficial nutrients Broccoli, frozen, spears, unprepared 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, spears, unprepared come from — the split across carbs, fat & protein.

29 kcal / serving

58% from carbs

Carbs 58%

5.4 g per serving
Fat 8%

0.3 g per serving
Protein 33%

3.1 g per serving

What Broccoli, frozen, spears, unprepared 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 K85% Vitamin C76% Folate (B9)24% Dietary Fiber11% Manganese11% Vitamin B610%

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	0.3 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	125.0 mg	—
Omega-6 Fatty Acids	37.0 mg	—
Palmitic Acid	46.0 mg	—
Stearic Acid	6.0 mg	—
Oleic Acid	24.0 mg	—
Linoleic Acid	37.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.1 g	6%
Histidine	54.0 mg	—
Isoleucine	119.0 mg	—
Leucine	143.0 mg	—
Lysine	154.0 mg	—
Methionine	37.0 mg	—
Phenylalanine	92.0 mg	—
Threonine	99.0 mg	—
Tryptophan	32.0 mg	—
Valine	140.0 mg	—
Alanine	129.0 mg	—
Arginine	159.0 mg	—
Aspartic Acid	233.0 mg	—
Cystine	22.0 mg	—
Glutamic Acid	411.0 mg	—
Glycine	104.0 mg	—
Proline	125.0 mg	—
Serine	109.0 mg	—
Tyrosine	69.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	57.0 mcg	6%
Vitamin C	68.3 mg	76%
Vitamin D	0.0 mcg	0%
Vitamin E	1.4 mg	9%
Vitamin K	101.4 mcg	85%
Thiamin (B1)	0.1 mg	6%
Riboflavin (B2)	0.1 mg	9%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.2 mg	10%
Folate (B9)	94.0 mcg	24%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	5%

Minerals	Amount	% DV
Calcium	41.0 mg	3%
Iron	0.7 mg	4%
Magnesium	16.0 mg	4%
Phosphorus	59.0 mg	5%
Potassium	250.0 mg	5%
Sodium	17.0 mg	1%
Zinc	0.3 mg	3%
Copper	0.0 mg	4%
Manganese	0.3 mg	11%
Selenium	1.9 mcg	3%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.7 g	—

About Broccoli, frozen, spears, unprepared

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, spears, unprepared?

There are 29 calories in 100 g of Broccoli, frozen, spears, unprepared, or about 28 calories in 0.33 package (10 oz) (95 g).

How much protein is in Broccoli, frozen, spears, unprepared?

Broccoli, frozen, spears, unprepared contains 3.1 g of protein per 100 g.

How many carbs are in Broccoli, frozen, spears, unprepared?

Broccoli, frozen, spears, unprepared has 5.4 g of carbohydrates per 100 g.

How much fat is in Broccoli, frozen, spears, unprepared?

Broccoli, frozen, spears, unprepared provides 0.3 g of total fat per 100 g.

What is Broccoli, frozen, spears, unprepared a good source of?

Broccoli, frozen, spears, unprepared is an excellent source of Vitamin K (85% DV), Vitamin C (76% DV) and Folate (B9) (24% DV) and a good source of Dietary Fiber, Manganese and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.