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Broccoli (frozen, spears, cooked, boiled, drained, unsalted)
Vegetables

Broccoli (frozen, spears, cooked, boiled, drained, unsalted) nutrition facts

Per 1 package (10 oz) yields · 250 g

Calories
70
4%
of a 2,000 cal day
  • Protein
    7.8g
    36% of calories
  • Carbs
    13g
    61% of calories
  • Fat
    0.3g
    3% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Broccoli (frozen, spears, cooked, boiled, drained, unsalted) (1 package (10 oz) yields, 250 g) has 70 calories, with 7.8 g of protein, 13 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (61% of calories). It is high in dietary fiber (27% DV), Vitamin C (111% DV) and Vitamin E (22% DV).

Per 100 g
28cal
very low energy density
Protein per 100 cal
11g
Net carbs
6g
carbs minus fiber
Fiber
7.5g
3.7 g sugar

High in

20%+ of the daily value

  • Dietary fiber27%
  • Vitamin C111%
  • Vitamin E22%
  • Vitamin K184%
  • Vitamin B625%
  • Phosphorus20%

Good source of

10–19% of the daily value

  • Vitamin A14%
  • Thiamine11%
  • Riboflavin (B2)16%
  • Folate (B9)19%
  • Pantothenic acid14%
  • Calcium13%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 package (10 oz) yields (250 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A128 μg
14%
Vitamin C100 mg
111%
Vitamin D0 μg
0%
Vitamin E3 mg
22%
Vitamin K220 μg
184%
Thiamine0.1 mg
11%
Riboflavin (B2)0.2 mg
16%
Niacin1 mg
7%
Vitamin B60.3 mg
25%
Folate (B9)75 μg
19%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline41 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium128 mg
13%
Iron2 mg
19%
Potassium450 mg
10%
Magnesium50 mg
12%
Phosphorus138 mg
20%
Zinc1 mg
7%
Copper0.1 mg
12%
Manganese1 mg
35%
Selenium5 μg
9%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene48 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene1,493 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Isoleucine0.3 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.4 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.1 g—
Proline0.3 g—
Retinol0 μg—
Serine0.3 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 70 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 13min
    Walking (3.5 mph)
  • 8min
    Cycling (moderate)
  • 6min
    Running (6 mph)
  • 10min
    Swimming laps

Common questions

How many calories are in Broccoli (frozen, spears, cooked, boiled, drained, unsalted)?

One serving of Broccoli (frozen, spears, cooked, boiled, drained, unsalted) (1 package (10 oz) yields) has 70 calories, which works out to 28 calories per 100 g. That is about 3.5% of a 2,000-calorie day.

Is Broccoli (frozen, spears, cooked, boiled, drained, unsalted) high in protein?

Not especially. It has 7.8 g of protein per serving, and protein supplies 36% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broccoli (frozen, spears, cooked, boiled, drained, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 61% 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, cooked, boiled, drained, unsalted)?

60 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Broccoli (frozen, spears, cooked, boiled, drained, unsalted)?

3.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with broccoli

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