Calories in Brocoli, congelés, lances, non préparé

Generic food Frozen Légumes

Brocoli, congelés, lances, non préparé contains 29 kcal per 100 g. A typical serving of 1 emballage, 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 légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 85 % of the Daily Value for Vitamine K, 76 % of the Daily Value for Vitamine 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 emballage, 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 %
Vitamine A C 57 µg6 %
Vitamine C ? 68,3 mg76 %
Vitamine D Z 0 µg0 %
Vitamine E I 1,4 mg9 %
Vitamine K I 101 µg85 %
Thiamine (B1) ? 0,072 mg6 %
Riboflavine (B2) ? 0,11 mg9 %
Niacine (B3) ? 0,46 mg3 %
Acide pantothénique (B5) ? 0,24 mg5 %
Vitamine B6 ? 0,18 mg10 %
Folate (B9) C 94 µg24 %
Vitamine B12 Z 0 µg0 %
Calcium ? 41 mg3 %
Fer ? 0,72 mg4 %
Magnésium ? 16 mg4 %
Phosphore ? 59 mg5 %
Potassium ? 250 mg5 %
Zinc ? 0,34 mg3 %
Cuivre ? 0,036 mg4 %
Manganèse ? 0,26 mg11 %
Sélénium 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

Vitamine K85 %Vitamine C76 %Folate (B9)24 %Manganèse11 %Vitamine B610 %Vitamine E9 %Riboflavine (B2)9 %Vitamine A6 %Thiamine (B1)6 %Potassium5 %

Nutritional insights

  • Protein3,1 gin the top quarter of légumes et produits végétaux (median 2 g)
  • Fiber3 gabove the median for légumes et produits végétaux (median 2,2 g)
  • Sugars1,5 gbelow the median for légumes et produits végétaux (median 2,3 g)
  • Fat0,34 gabove the median for légumes et produits végétaux (median 0,3 g)
  • Sodium17 mgbelow the median for légumes et produits végétaux (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)
Graisses monoinsaturées ?0,024 g
Graisses polyinsaturées ?0,16 g
Amino acids (18)
Tryptophane ?0,032 g
Thréonine ?0,099 g
Isoléucine ?0,12 g
Leucine ?0,14 g
Lysine ?0,15 g
Méthionine ?0,037 g
Cystine ?0,022 g
Phénylalanine ?0,092 g
Tyrosine ?0,069 g
Valine ?0,14 g
Arginine ?0,16 g
Histidine ?0,054 g
Alanine ?0,13 g
Acide aspartique ?0,23 g
Acide glutamique ?0,41 g
Glycine ?0,1 g
Proline ?0,13 g
Sérine ?0,11 g
Individual fatty acids (5)
Acide linoléique (oméga-6, 18:2) ?0,037 g
CFA 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)
Bêta-carotène I675 µg
Lycopène I0 µg
Lutéine + zéaxanthine I1 525 µg
Rétinol Z0 µg
Carotène, alpha I15 µg
Vitamine D (D2 + D3), Unités internationales Z0 IU
Cryptoxanthine, bêta I1 µg
Other components (6)
Eau ?90,6 g
Cendres ?0,7 g
Énergie ?121 kJ
Vitamine A, UI C1 138 IU
Acide folique Z0 µg
Folate, nourriture ?94 µg

Other forms of Brocoli

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

FoodCaloriesProteinCarbsFat
Brocoli, cuits, bouillie, égouttés, avec sel Cooked 35 2,4 g 7,2 g 0,41 g
Brocoli, congelés, hachés, cuits, bouillie, égouttés, avec sel Cooked 28 3,1 g 5,4 g 0,12 g
Brocoli, congelés, lances, cuits, bouillie, égouttés, avec sel Cooked 28 3,1 g 5,4 g 0,11 g
Brocoli, feuilles, brut Raw 28 3 g 5,1 g 0,35 g
Brocoli, grappes de fleurs, brut Raw 28 3 g 5,1 g 0,35 g
Brocoli, les tiges, brut Raw 28 3 g 5,2 g 0,35 g
Brocoli, chinois, cuits Cooked 22 1,1 g 3,8 g 0,72 g
Brocoli, cuits, bouillie, égouttés, sans sel Cooked 35 2,4 g 7,2 g 0,41 g
Brocoli, congelés, hachés, non préparé Frozen 26 2,8 g 4,8 g 0,29 g
Brocoli, congelés, hachés, cuits, bouillie, égouttés, sans sel Cooked 28 3,1 g 5,4 g 0,12 g
Brocoli, brut Raw 34 2,8 g 6,6 g 0,37 g
Brocoli, congelés, lances, cuits, bouillie, égouttés, sans sel 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
Épinards, congelés, hachés ou en feuilles, non préparé Frozen 29 3,6 g 4,2 g 0,57 g
Choux-fleur, congelés, non préparé Frozen 24 2 g 4,7 g 0,27 g
Kale, congelés, non préparé Frozen 28 2,7 g 4,9 g 0,46 g
Pois, d'un poids n'excédant pas 10 kg, congelés, non préparé Frozen 42 2,8 g 7,2 g 0,3 g
Haricots, snap, jaune, congelés, tous les styles, non préparé Frozen 33 1,8 g 7,6 g 0,21 g
Cols, congelés, hachés, non préparé Frozen 33 2,7 g 6,5 g 0,37 g
Haricots, snap, vert, congelés, tous les styles, non préparé Frozen 33 1,8 g 7,5 g 0,21 g
Verts moutardes, congelés, non préparé 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 brocoli?

100 g of frozen brocoli has 29 kcal. 1 emballage, 10 oz (284 g): about 82 kcal. 0.33 emballage, 10 oz (95 g): about 28 kcal. 1 colis, 2 lb (907 g): about 263 kcal.

How much protein is in frozen brocoli?

Frozen brocoli contains 3,1 g of protein per 100 g (6 % of the 50 g Daily Value), or 8,7 g in 1 emballage, 10 oz (284 g). About 33 % of its calories come from protein. Compared with other légumes et produits végétaux, that is among the highest quarter (median 2 g).

How many carbs are in frozen brocoli?

Frozen brocoli 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 brocoli?

Frozen brocoli 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 brocoli contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (85 % DV), Vitamine C (76 % DV), Folate (B9) (24 % DV), manganèse (11 % DV) and Vitamine B6 (10 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in frozen brocoli?

100 g contains 17 mg of sodium, 0,7 % of the 2,300 mg Daily Value.

Does brocoli have the same nutrition frozen and cooked?

No. Per 100 g, brocoli, congelés, lances, non préparé has 29 kcal, while brocoli, cuits, bouillie, égouttés, avec sel 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 avril 2019. FoodFactly last checked it on 6 novembre 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 avril 2019. Imported 6 novembre 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.