Frozen broccoli spears, unprepared

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

28 calories in 0.33 package (10 oz) (95 g). Per 100 g, protein: 3.1 g, carbohydrates: 5.3 g, fat: 0.34 g.

Serving
1
= 95 g
28KCAL

Frozen broccoli spears, unprepared, 0.33 package (10 oz)

28 calories

Protein
2.9 g
Carbs
5.1 g
Fat
0.32 g
Fiber
2.9 g
Sugars
1.4 g

Nutrition Facts

Serving size0.33 package (10 oz) (95 g)
Amount per serving
Calories28
% Daily Value*
Total Fat 0.32 g0%
Saturated Fat 0.049 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 16.1 mg1%
Total Carbohydrate 5.1 g2%
Dietary Fiber 2.9 g10%
Total Sugars 1.4 g
Protein 2.9 g
Vitamin D 0 mcg0%
Calcium 39 mg3%
Iron 0.68 mg4%
Potassium 238 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K80% 96.3 µg
  • Vitamin C72% 64.9 mg
  • Folate22% 89.3 µg
  • Vitamin B610% 0.17 mg
  • Vitamin E9% 1.3 mg
  • Riboflavin (B2)8% 0.11 mg
  • Vitamin A6% 54.1 µg
  • Thiamin (B1)6% 0.068 mg
  • Pantothenic acid (B5)5% 0.23 mg
  • Niacin (B3)3% 0.44 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese11% 0.24 mg
  • Potassium5% 238 mg
  • Phosphorus4% 56 mg
  • Copper4% 0.034 mg
  • Iron4% 0.68 mg
  • Magnesium4% 15.2 mg
  • Selenium3% 1.8 µg
  • Calcium3% 39 mg
  • Zinc3% 0.32 mg
  • Sodium1% 16.1 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.39 g
  • Aspartic acid0.22 g
  • Arginine0.15 g
  • Lysine•0.15 g
  • Leucine•0.14 g
  • Valine•0.13 g
  • Alanine0.12 g
  • Proline0.12 g
  • Isoleucine•0.11 g
  • Serine0.1 g
  • Glycine0.099 g
  • Threonine•0.094 g
  • Phenylalanine•0.087 g
  • Tyrosine0.066 g
  • Histidine•0.051 g
  • Methionine•0.035 g
  • Tryptophan•0.03 g
  • Cystine0.021 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Vitamin C

    Higher than 93%

    Same value as 0 of 867 other records.

    leastmost

  • Protein

    Higher than 76%

    Same value as 0 of 901 other records.

    leastmost

  • Fiber

    Higher than 69%

    Same value as 21 of 799 other records.

    leastmost

  • Sugars

    Lower than 67%

    Same value as 3 of 598 other records.

    leastmost

  • Calcium

    Higher than 66%

    Same value as 11 of 901 other records.

    leastmost

  • Carbohydrates

    Lower than 65%

    Same value as 4 of 893 other records.

    leastmost

Questions

How many calories are in frozen broccoli spears, unprepared?
0.33 package (10 oz) (95 g): 28 calories; protein: 2.9 g, carbohydrates: 5.1 g, fat: 0.32 g.
How much protein is in frozen broccoli spears, unprepared?
3.1 g per 100 g. Its estimated share of calories is 42%, using 4 kcal per gram of protein.
How many net carbs are in frozen broccoli spears, unprepared?
2.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 70 reported nutrients, per 100 g+
Water90.5 g
Energy29 kcal
Energy121 kj
Protein3.1 g
Total lipid (fat)0.34 g
Ash0.7 g
Carbohydrate, by difference5.3 g
Fiber, total dietary3 g
Total Sugars1.5 g
Calcium, Ca41 mg
Iron, Fe0.72 mg
Magnesium, Mg16 mg
Phosphorus, P59 mg
Potassium, K250 mg
Sodium, Na17 mg
Zinc, Zn0.34 mg
Copper, Cu0.036 mg
Manganese, Mn0.26 mg
Selenium, Se1.9 µg
Vitamin C, total ascorbic acid68.3 mg
Thiamin0.072 mg
Riboflavin0.11 mg
Niacin0.46 mg
Pantothenic acid0.24 mg
Vitamin B-60.17 mg
Folate, total94 µg
Folic acid0 µg
Folate, food94 µg
Folate, DFE94 µg
Vitamin B-120 µg
Vitamin A, RAE57 µg
Retinol0 µg
Carotene, beta675 µg
Carotene, alpha15 µg
Cryptoxanthin, beta1 µg
Vitamin A, IU1,138 iu
Lycopene0 µg
Lutein + zeaxanthin1,525 µg
Vitamin E (alpha-tocopherol)1.4 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)101 µg
Fatty acids, total saturated0.052 g
SFA 16:00.046 g
SFA 18:00.006 g
Fatty acids, total monounsaturated0.024 g
MUFA 18:10.024 g
Fatty acids, total polyunsaturated0.16 g
PUFA 18:20.037 g
PUFA 18:30.13 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.032 g
Threonine0.099 g
Isoleucine0.12 g
Leucine0.14 g
Lysine0.15 g
Methionine0.037 g
Cystine0.022 g
Phenylalanine0.092 g
Tyrosine0.069 g
Valine0.14 g
Arginine0.16 g
Histidine0.054 g
Alanine0.13 g
Aspartic acid0.23 g
Glutamic acid0.41 g
Glycine0.1 g
Proline0.13 g
Serine0.11 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169970, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.