Broccoli (frozen, spears) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein0.9g34% of calories
- Carbs1.5g57% of calories
- Fat0.1g9% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
At a glance
One serving of Broccoli (frozen, spears) (1 oz, 28 g) has 8.2 calories, with 0.9 g of protein, 1.5 g of carbohydrates and 0.1 g of fat. Most of its energy comes from carbs (57% of calories). It is high in Vitamin C (22% DV) and Vitamin K (24% DV).
High in
20%+ of the daily value
- Vitamin C22%
- Vitamin K24%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 μg | 2% |
| Vitamin C | 19 mg | 22% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0 mg | 4% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 12 mg | 1% |
| Iron | 0.2 mg | 3% |
| Potassium | 71 mg | 2% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 17 mg | 2% |
| Zinc | 0.1 mg | 1% |
| Copper | 0 mg | 1% |
| Manganese | 0.1 mg | 3% |
| Selenium | 1 μg | 1% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 191 μg | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
41 calBroccoli (frozen, chopped)1 cup+33 cal
30 calBirds Eye Broccoli Florets, Steamfresh1 ⅓ cups frozen+22 cal
30 calBirds Eye Broccoli Cuts1 cup frozen+22 cal
35 calGreat Value Broccoli Stir-Fry⅔ cup+27 cal
25 calBirds Eye Broccoli & Cauliflower1 ¼ cup frozen+17 cal
30 calBirds Eye Broccoli Florets1 ⅓ cups frozen+22 cal
Burning 8 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 2minWalking (3.5 mph)
- 1minCycling (moderate)
- 1minRunning (6 mph)
- 1minSwimming laps
Common questions
How many calories are in Broccoli (frozen, spears)?
One serving of Broccoli (frozen, spears) (1 oz) has 8.2 calories, which works out to 29 calories per 100 g. That is about 0.4% of a 2,000-calorie day.
Is Broccoli (frozen, spears) high in protein?
Not especially. It has 0.9 g of protein per serving, and protein supplies 34% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Broccoli (frozen, spears) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli (frozen, spears)?
4.8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Broccoli (frozen, spears)?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
