Broccoli (frozen, spears, unprepared) nutrition facts
100 grams of broccoli, frozen, spears, unprepared contain 29 calories, 3.1 g of protein, 5.4 g of carbohydrates and 0.3 g of fat. It is an excellent source of vitamin K (84% DV), vitamin C (76% DV) and folate (24% DV). Most of its calories (58%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K84%
- Vitamin C76%
- Folate24%
- Dietary fiber11%
- Manganese11%
- Vitamin B610%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 57 µg | 6% |
| Vitamin C | 68.3 mg | 76% |
| Vitamin E | 1.35 mg | 9% |
| Vitamin K | 101 µg | 84% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.11 mg | 9% |
| Niacin (B3) | 0.46 mg | 3% |
| Pantothenic acid (B5) | 0.24 mg | 5% |
| Vitamin B6 | 0.18 mg | 10% |
| Folate | 94 µg | 24% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 41 mg | 3% |
| Iron | 0.72 mg | 4% |
| Potassium | 250 mg | 5% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 59 mg | 5% |
| Zinc | 0.34 mg | 3% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.26 mg | 11% |
| Selenium | 1.9 µg | 3% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.02 g | - |
| Polyunsaturated fat | 0.16 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 90.6 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Broccoli (frozen, spears, unprepared) | Category average | Difference |
|---|---|---|---|
| Calories | 29 | 63.7 | -54% |
| Protein | 3.06 g | 2.82 g | +9% |
| Total carbohydrate | 5.35 g | 12.5 g | -57% |
| Total fat | 0.34 g | 1.01 g | -66% |
| Dietary fiber | 3 g | 3 g | 0% |
| Total sugars | 1.47 g | 3.34 g | -56% |
| Sodium | 17 mg | 157 mg | -89% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169970. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.