Vegetable

Broccoli (frozen, spears, unprepared) Nutrition Facts

USDA description: Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)

Per 100 g, Broccoli (frozen, spears, unprepared) provides 29 calories. A typical portion, 1/3 package (95 g), has 28 calories, 2.9 g protein, 5.1 g carbs and 0.3 g fat.

calories: 29
protein: 3.1 g
carbs: 5.4 g
fat: 0.3 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Broccoli (frozen, spears, unprepared): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	291%	3.1 g6%	5.4 g2%	0.3 g<1%	3 g11%	1.5 g
1/3 package10 oz · 95 g	281%	2.9 g6%	5.1 g2%	0.3 g<1%	2.9 g10%	1.4 g
1 package10 oz · 284 g	824%	8.7 g17%	15 g6%	1 g1%	8.5 g30%	4.2 g
1 package2 lb · 907 g	26313%	28 g56%	49 g18%	3.1 g4%	27 g97%	13 g

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Broccoli (frozen, spears, unprepared) (this page)	29	3.1 g	5.4 g	0.3 g
Broccoli (frozen, spears, cooked, boiled, drained, with salt)	28	3.1 g	5.4 g	0.1 g
Broccoli (frozen, spears, cooked, boiled, drained, without salt)	28	3.1 g	5.4 g	0.1 g

How Broccoli ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	3.1 g#28 of 124 vegetables	21 g#13 of 124 vegetables
Fiber	3 g#25 of 113 vegetables	21 g#16 of 113 vegetables
Potassium	250 mg#63 of 124 vegetables	1,724 mg#50 of 124 vegetables
Calcium	41 mg#32 of 124 vegetables	283 mg#27 of 124 vegetables
Iron	0.72 mg#61 of 124 vegetables	5 mg#45 of 124 vegetables
Magnesium	16 mg#72 of 123 vegetables	110 mg#61 of 123 vegetables
Vitamin C	68 mg#16 of 121 vegetables	471 mg#17 of 121 vegetables
Vitamin A	57 µg#39 of 115 vegetables	393 µg#40 of 115 vegetables

Macronutrient Breakdown

33%

Protein

58%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 123 vegetables with a value.

Calories: Broccoli: 29 kcal
median: 32 kcal
Protein: Broccoli: 3.1 g
median: 1.8 g
Carbs: Broccoli: 5.4 g
median: 7 g
Fat: Broccoli: 0.3 g
median: 0.3 g
Fiber: Broccoli: 3 g
median: 2.2 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1/3 package (95 g)	%DV
Saturated fat	0.1 g	<1%	0 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	17 mg	1%	16 mg	1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	41 mg	3%	39 mg	3%
Iron	0.72 mg	4%	0.68 mg	4%
Potassium	250 mg	5%	238 mg	5%
Vitamin A (RAE)	57 µg	6%	54 µg	6%
Vitamin C	68 mg	76%	65 mg	72%
Vitamin E	1.4 mg	9%	1.3 mg	9%
Vitamin K	101 µg	85%	96 µg	80%
Thiamin (B1)	0.07 mg	6%	0.07 mg	6%
Riboflavin (B2)	0.11 mg	9%	0.11 mg	8%
Niacin (B3)	0.46 mg	3%	0.44 mg	3%
Vitamin B6	0.18 mg	10%	0.17 mg	10%
Folate (approx.)	94 µg	24%	89 µg	22%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	59 mg	5%	56 mg	4%
Magnesium	16 mg	4%	15 mg	4%
Zinc	0.34 mg	3%	0.32 mg	3%
Selenium	1.9 µg	3%	1.8 µg	3%
Copper	0.04 mg	4%	0.03 mg	4%
Manganese	0.26 mg	11%	0.24 mg	11%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169970 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.