Calories in Broccoli, frozen, spears, unprepared
Generic food Frozen Vegetables
Broccoli, frozen, spears, unprepared contains 29 kcal per 100 g. A typical serving of 1 package, 10 oz (284 g) provides about 82 kcal.
Roughly 58% of its calories come from carbohydrates, with 33% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 85% of the Daily Value for Vitamin K, 76% of the Daily Value for Vitamin C and 24% of the Daily Value for Folate (B9).
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 29 kcal | |
| Total fat ? | 0.34 g | 0.4% |
| Saturated fat ? | 0.052 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 17 mg | 0.7% |
| Total carbohydrates C | 5.4 g | 2% |
| Dietary fiber ? | 3 g | 11% |
| Total sugars I | 1.5 g | |
| Protein ? | 3.1 g | 6% |
| Vitamin A C | 57 µg | 6% |
| Vitamin C ? | 68.3 mg | 76% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.4 mg | 9% |
| Vitamin K I | 101 µg | 85% |
| Thiamin (B1) ? | 0.072 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 (B9) C | 94 µg | 24% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 41 mg | 3% |
| Iron ? | 0.72 mg | 4% |
| Magnesium ? | 16 mg | 4% |
| Phosphorus ? | 59 mg | 5% |
| Potassium ? | 250 mg | 5% |
| Zinc ? | 0.34 mg | 3% |
| Copper ? | 0.036 mg | 4% |
| Manganese ? | 0.26 mg | 11% |
| Selenium M | 1.9 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 33%
- Carbohydrates 58%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.1 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber3 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars1.5 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.34 gabove the median for vegetables and vegetable products (median 0.3 g)
- Sodium17 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.6 gprotein density, useful for comparing foods with different calorie levels
- Water90.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.024 g |
|---|---|
| Polyunsaturated fat ? | 0.16 g |
Amino acids (18)
| Tryptophan ? | 0.032 g |
|---|---|
| Threonine ? | 0.099 g |
| Isoleucine ? | 0.12 g |
| Leucine ? | 0.14 g |
| Lysine ? | 0.15 g |
| Methionine ? | 0.037 g |
| Cystine ? | 0.022 g |
| Phenylalanine ? | 0.092 g |
| Tyrosine ? | 0.069 g |
| Valine ? | 0.14 g |
| Arginine ? | 0.16 g |
| Histidine ? | 0.054 g |
| Alanine ? | 0.13 g |
| Aspartic acid ? | 0.23 g |
| Glutamic acid ? | 0.41 g |
| Glycine ? | 0.1 g |
| Proline ? | 0.13 g |
| Serine ? | 0.11 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 0.037 g |
|---|---|
| SFA 16:0 ? | 0.046 g |
| SFA 18:0 ? | 0.006 g |
| MUFA 18:1 ? | 0.024 g |
| PUFA 18:3 ? | 0.13 g |
Carotenoids (7)
| Beta-carotene I | 675 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 1,525 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 15 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 1 µg |
Other components (6)
| Water ? | 90.6 g |
|---|---|
| Ash ? | 0.7 g |
| Energy ? | 121 kJ |
| Vitamin A, IU C | 1,138 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 94 µg |
Other forms of Broccoli
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli, cooked, boiled, drained, with salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, frozen, spears, cooked, boiled, drained, with salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
| Broccoli, leaves, raw Raw | 28 | 3 g | 5.1 g | 0.35 g |
| Broccoli, flower clusters, raw Raw | 28 | 3 g | 5.1 g | 0.35 g |
| Broccoli, stalks, raw Raw | 28 | 3 g | 5.2 g | 0.35 g |
| Broccoli, chinese, cooked Cooked | 22 | 1.1 g | 3.8 g | 0.72 g |
| Broccoli, cooked, boiled, drained, without salt Cooked | 35 | 2.4 g | 7.2 g | 0.41 g |
| Broccoli, frozen, chopped, unprepared Frozen | 26 | 2.8 g | 4.8 g | 0.29 g |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.12 g |
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Broccoli, frozen, spears, cooked, boiled, drained, without salt Cooked | 28 | 3.1 g | 5.4 g | 0.11 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, frozen, chopped or leaf, unprepared Frozen | 29 | 3.6 g | 4.2 g | 0.57 g |
| Cauliflower, frozen, unprepared Frozen | 24 | 2 g | 4.7 g | 0.27 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
| Peas, edible-podded, frozen, unprepared Frozen | 42 | 2.8 g | 7.2 g | 0.3 g |
| Beans, snap, yellow, frozen, all styles, unprepared Frozen | 33 | 1.8 g | 7.6 g | 0.21 g |
| Collards, frozen, chopped, unprepared Frozen | 33 | 2.7 g | 6.5 g | 0.37 g |
| Beans, snap, green, frozen, all styles, unprepared Frozen | 33 | 1.8 g | 7.5 g | 0.21 g |
| Mustard greens, frozen, unprepared Frozen | 20 | 2.5 g | 3.4 g | 0.27 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen broccoli?
100 g of frozen broccoli has 29 kcal. 1 package, 10 oz (284 g): about 82 kcal. 0.33 package, 10 oz (95 g): about 28 kcal. 1 package, 2 lb (907 g): about 263 kcal.
How much protein is in frozen broccoli?
Frozen broccoli contains 3.1 g of protein per 100 g (6% of the 50 g Daily Value), or 8.7 g in 1 package, 10 oz (284 g). About 33% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in frozen broccoli?
Frozen broccoli has 5.4 g of total carbohydrates per 100 g, including 3 g of fiber and 1.5 g of sugars.
How much fat is in frozen broccoli?
Frozen broccoli contains 0.34 g of fat per 100 g, of which 0.052 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does frozen broccoli contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (85% DV), Vitamin C (76% DV), Folate (B9) (24% DV), manganese (11% DV) and Vitamin B6 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen broccoli?
100 g contains 17 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does broccoli have the same nutrition frozen and cooked?
No. Per 100 g, broccoli, frozen, spears, unprepared has 29 kcal, while broccoli, cooked, boiled, drained, with salt has 35 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169970. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.