Calories in Broccoli, congelado, lanzas, sin preparación

Generic food Frozen Verduras

Broccoli, congelado, lanzas, sin preparación contains 29 kcal per 100 g. A typical serving of 1 paquete, 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 productos vegetales y vegetales on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 85% of the Daily Value for Vitamina K, 76% of the Daily Value for Vitamina 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.

29kcal per 100 g
3,1 gprotein
5,4 gcarbohydrates
0,34 gfat
82kcal in 1 paquete, 10 oz (284 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount 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%
Vitamina A C 57 µg6%
Vitamina C ? 68,3 mg76%
Vitamina D Z 0 µg0%
Vitamina E I 1,4 mg9%
Vitamina K I 101 µg85%
Thiamin (B1) ? 0,072 mg6%
Riboflavin (B2) ? 0,11 mg9%
Niacin (B3) ? 0,46 mg3%
Ácido pantoténico (B5) ? 0,24 mg5%
Vitamina B6 ? 0,18 mg10%
Folate (B9) C 94 µg24%
Vitamina B12 Z 0 µg0%
Calcio ? 41 mg3%
Iron ? 0,72 mg4%
Magnesio ? 16 mg4%
Fósforo ? 59 mg5%
Potasio ? 250 mg5%
Zinc ? 0,34 mg3%
Copper ? 0,036 mg4%
Manganese ? 0,26 mg11%
Selenio M 1,9 µg3%

% 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%29kcal / 100 g
  • 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

Vitamina K85%Vitamina C76%Folate (B9)24%Manganese11%Vitamina B610%Vitamina E9%Riboflavin (B2)9%Vitamina A6%Thiamin (B1)6%Potasio5%

Nutritional insights

  • Protein3,1 gin the top quarter of productos vegetales y vegetales (median 2 g)
  • Fiber3 gabove the median for productos vegetales y vegetales (median 2,2 g)
  • Sugars1,5 gbelow the median for productos vegetales y vegetales (median 2,3 g)
  • Fat0,34 gabove the median for productos vegetales y vegetales (median 0,3 g)
  • Sodium17 mgbelow the median for productos vegetales y vegetales (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)
Grasa monoinsaturada ?0,024 g
Grasa poliinsaturada ?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
Metionina ?0,037 g
Cistino ?0,022 g
Phenylalanine ?0,092 g
Tyrosine ?0,069 g
Valine ?0,14 g
Arginine ?0,16 g
Histidina ?0,054 g
Alanine ?0,13 g
Ácido aspartico ?0,23 g
Ácido glutamico ?0,41 g
Glycine ?0,1 g
Proline ?0,13 g
Serine ?0,11 g
Individual fatty acids (5)
Ácido linoléico (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)
Betacaroteno I675 µg
Lycopene I0 µg
Lutein + zeaxantina I1.525 µg
Retinol Z0 µg
Caroteno, alfa I15 µg
Vitamina D (D2 + D3), Unidades Internacionales Z0 IU
Cryptoxanthin, beta I1 µg
Other components (6)
Agua ?90,6 g
Ash ?0,7 g
Energy ?121 kJ
Vitamina A, UI C1.138 IU
Ácido fólico Z0 µg
Folato, comida ?94 µg

Other forms of Broccoli

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Broccoli, cocinado, hervido, drenaje, con sal Cooked 35 2,4 g 7,2 g 0,41 g
Broccoli, congelado, picado, cocinado, hervido, drenaje, con sal Cooked 28 3,1 g 5,4 g 0,12 g
Broccoli, congelado, lanzas, cocinado, hervido, drenaje, con sal Cooked 28 3,1 g 5,4 g 0,11 g
Broccoli, hojas, crudo Raw 28 3 g 5,1 g 0,35 g
Broccoli, racimos de flores, crudo Raw 28 3 g 5,1 g 0,35 g
Broccoli, tallos, crudo Raw 28 3 g 5,2 g 0,35 g
Broccoli, chino, cocinado Cooked 22 1,1 g 3,8 g 0,72 g
Broccoli, cocinado, hervido, drenaje, sin sal Cooked 35 2,4 g 7,2 g 0,41 g
Broccoli, congelado, picado, sin preparación Frozen 26 2,8 g 4,8 g 0,29 g
Broccoli, congelado, picado, cocinado, hervido, drenaje, sin sal Cooked 28 3,1 g 5,4 g 0,12 g
Broccoli, crudo Raw 34 2,8 g 6,6 g 0,37 g
Broccoli, congelado, lanzas, cocinado, hervido, drenaje, sin sal 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

FoodCaloriesProteinCarbsFat
Espinacas, congelado, picado o hoja, sin preparación Frozen 29 3,6 g 4,2 g 0,57 g
Cauliflower, congelado, sin preparación Frozen 24 2 g 4,7 g 0,27 g
Kale, congelado, sin preparación Frozen 28 2,7 g 4,9 g 0,46 g
Peas, edible-podded, congelado, sin preparación Frozen 42 2,8 g 7,2 g 0,3 g
Frijoles, snap, amarillo, congelado, todos los estilos, sin preparación Frozen 33 1,8 g 7,6 g 0,21 g
Collards, congelado, picado, sin preparación Frozen 33 2,7 g 6,5 g 0,37 g
Frijoles, snap, verde, congelado, todos los estilos, sin preparación Frozen 33 1,8 g 7,5 g 0,21 g
Verdes de mostaza, congelado, sin preparación 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 paquete, 10 oz (284 g): about 82 kcal. Paquete 0,33, 10 oz (95 g): about 28 kcal. 1 paquete, 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 paquete, 10 oz (284 g). About 33% of its calories come from protein. Compared with other productos vegetales y vegetales, 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 Vitamina K (85% DV), Vitamina C (76% DV), Folate (B9) (24% DV), manganese (11% DV) and Vitamina 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, congelado, lanzas, sin preparación has 29 kcal, while broccoli, cocinado, hervido, drenaje, con sal 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 1 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 1 de abril de 2019. Imported 6 de noviembre de 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.