Vegetable

Broccoli (frozen, spears, cooked, boiled, drained, with salt) Nutrition Facts

USDA description: Broccoli, frozen, spears, cooked, boiled, drained, with salt

Per 100 g, Broccoli (frozen, spears, cooked, boiled, drained, with salt) provides 28 calories. A typical portion, 1/2 cup (92 g), has 26 calories, 2.9 g protein, 4.9 g carbs and 0.1 g fat.

calories: 28
protein: 3.1 g
carbs: 5.4 g
fat: 0.1 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, cooked, boiled, drained, with salt): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	281%	3.1 g6%	5.4 g2%	0.1 g<1%	3 g11%	1.4 g
1/2 cup92 g	261%	2.9 g6%	4.9 g2%	0.1 g<1%	2.8 g10%	1.3 g
1 package (10 oz) yields250 g	704%	7.8 g16%	13 g5%	0.3 g<1%	7.5 g27%	3.6 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, cooked, boiled, drained, with salt) (this page)	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
Broccoli (frozen, spears, unprepared)	29	3.1 g	5.4 g	0.3 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#27 of 126 vegetables	22 g#7 of 126 vegetables
Fiber	3 g#28 of 115 vegetables	21 g#12 of 115 vegetables
Potassium	180 mg#101 of 126 vegetables	1,286 mg#81 of 126 vegetables
Calcium	51 mg#21 of 126 vegetables	364 mg#22 of 126 vegetables
Iron	0.61 mg#74 of 126 vegetables	4.4 mg#62 of 126 vegetables
Magnesium	20 mg#56 of 125 vegetables	143 mg#38 of 125 vegetables
Vitamin C	40 mg#29 of 123 vegetables	286 mg#28 of 123 vegetables
Vitamin A	56 µg#42 of 117 vegetables	400 µg#39 of 117 vegetables

Macronutrient Breakdown

36%

Protein

62%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 125 vegetables with a value.

Calories: Broccoli: 28 kcal
median: 33 kcal
Protein: Broccoli: 3.1 g
median: 1.8 g
Carbs: Broccoli: 5.4 g
median: 7.1 g
Fat: Broccoli: 0.1 g
median: 0.3 g
Fiber: Broccoli: 3 g
median: 2.3 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1/2 cup (92 g)	%DV
Saturated fat	0 g	<1%	0 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	260 mg	11%	239 mg	10%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	51 mg	4%	47 mg	4%
Iron	0.61 mg	3%	0.56 mg	3%
Potassium	180 mg	4%	166 mg	4%
Vitamin A (RAE)	56 µg	6%	52 µg	6%
Vitamin C	40 mg	45%	37 mg	41%
Vitamin E	1.3 mg	9%	1.2 mg	8%
Vitamin K	100 µg	83%	92 µg	76%
Thiamin (B1)	0.06 mg	5%	0.05 mg	4%
Riboflavin (B2)	0.08 mg	6%	0.07 mg	6%
Niacin (B3)	0.46 mg	3%	0.42 mg	3%
Vitamin B6	0.13 mg	8%	0.12 mg	7%
Folate (approx.)	30 µg	8%	28 µg	7%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	55 mg	4%	51 mg	4%
Magnesium	20 mg	5%	18 mg	4%
Zinc	0.3 mg	3%	0.28 mg	3%
Selenium	1.9 µg	3%	1.7 µg	3%
Copper	0.04 mg	5%	0.04 mg	4%
Manganese	0.33 mg	14%	0.3 mg	13%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168512 (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.