Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Broccoli, frozen, spears, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
A 100g serving covers 83% of the daily recommended Vitamin K, making Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.1g), fat (0.1g), and carbohydrates (5.3g) per 100g. With 28 calories per 100g, Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. At 260mg of sodium per 100g, Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Fiber content sits at 3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein36%3.1 g
- Fat3%0.11 g
- Carbs61%5.3 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 90.7 | G |
| Energy | 28.0 | KCAL |
| Protein | 3.1 | G |
| Total lipid (fat) | 0.11 | G |
| Carbohydrate, by difference | 5.3 | G |
| Fiber, total dietary | 3.0 | G |
| Total Sugars | 1.4 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 40.1 | MG |
| Thiamin | 0.06 | MG |
| Riboflavin | 0.08 | MG |
| Niacin | 0.46 | MG |
| Vitamin B-6 | 0.13 | MG |
| Folate, total | 30.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 56.0 | UG |
| Vitamin E (alpha-tocopherol) | 1.3 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 99.5 | UG |
| Calcium, Ca | 51.0 | MG |
| Iron, Fe | 0.61 | MG |
| Magnesium, Mg | 20.0 | MG |
| Phosphorus, P | 55.0 | MG |
| Potassium, K | 180 | MG |
| Sodium, Na | 260 | MG |
| Zinc, Zn | 0.30 | MG |
| Copper, Cu | 0.04 | MG |
| Manganese, Mn | 0.33 | MG |
| Selenium, Se | 1.9 | UG |
| Energy | 117 | kJ |
| Ash | 0.71 | G |
| Pantothenic acid | 0.27 | MG |
| Folic acid | 0 | UG |
| Folate, food | 30.0 | UG |
| Folate, DFE | 30.0 | UG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 663 | UG |
| Carotene, alpha | 15.0 | UG |
| Cryptoxanthin, beta | 1.0 | UG |
| Vitamin A, IU | 1118 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 1498 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.02 | G |
| SFA 16:0 | 0.02 | G |
| SFA 18:0 | 0.002 | G |
| Fatty acids, total monounsaturated | 0.008 | G |
| MUFA 18:1 | 0.008 | G |
| Fatty acids, total polyunsaturated | 0.06 | G |
| PUFA 18:2 | 0.01 | G |
| PUFA 18:3 | 0.04 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.03 | G |
| Threonine | 0.10 | G |
| Isoleucine | 0.12 | G |
| Leucine | 0.14 | G |
| Lysine | 0.16 | G |
| Methionine | 0.04 | G |
| Cystine | 0.02 | G |
| Phenylalanine | 0.09 | G |
| Tyrosine | 0.07 | G |
| Valine | 0.14 | G |
| Arginine | 0.16 | G |
| Histidine | 0.06 | G |
| Alanine | 0.13 | G |
| Aspartic acid | 0.24 | G |
| Glutamic acid | 0.42 | G |
| Glycine | 0.10 | G |
| Proline | 0.13 | G |
| Serine | 0.11 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (92g) | 26 | 2.9g | 0.1g | 4.9g |
| package (10 oz) yields (250g) | 70 | 7.8g | 0.3g | 13.4g |
Scaled from Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) is a excellent source of Vitamin C (45% DV) — see top foods ranked by Vitamin C
- Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) is a good source of Fiber (11% DV) — see top foods ranked by Fiber
- Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) is a good source of Sodium (11% DV) — see top foods ranked by Sodium
Dietary Considerations
The antioxidant content of Broccoli Spears Drained with Salt (Frozen, Cooked, Boiled) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 4% (#330 of 8,262)
- Fiber: top 18% (#1,487 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168512.
View on USDA FoodData Central →