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[N]extrient

Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen)

SR Legacy·Comprehensive Reference Data

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

Vegetables and Vegetable Products

A 100g serving covers 85% of the daily recommended Vitamin K, making Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.1g), fat (0.3g), and carbohydrates (5.3g) per 100g. With 29 calories per 100g, Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 17mg of sodium, Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is naturally very low in sodium and suitable for sodium-restricted diets. 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 Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value.

Calories29KCAL
Protein3.1G
Fat0.34G
Carbs5.3G
Fiber3G

Calorie Distribution

37kcal
  • Protein34%3.1 g
  • Fat8%0.34 g
  • Carbs58%5.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water90.5G
Energy29.0KCAL
Protein3.1G
Total lipid (fat)0.34G
Carbohydrate, by difference5.3G
Fiber, total dietary3.0G
Total Sugars1.5G
Cholesterol0MG
Vitamin C, total ascorbic acid68.3MG
Thiamin0.07MG
Riboflavin0.11MG
Niacin0.46MG
Vitamin B-60.17MG
Folate, total94.0UG
Vitamin B-120UG
Vitamin A, RAE57.0UG
Vitamin E (alpha-tocopherol)1.4MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)101UG
Calcium, Ca41.0MG
Iron, Fe0.72MG
Magnesium, Mg16.0MG
Phosphorus, P59.0MG
Potassium, K250MG
Sodium, Na17.0MG
Zinc, Zn0.34MG
Copper, Cu0.04MG
Manganese, Mn0.26MG
Selenium, Se1.9UG
Energy121kJ
Ash0.70G
Pantothenic acid0.24MG
Folic acid0UG
Folate, food94.0UG
Folate, DFE94.0UG
Retinol0UG
Carotene, beta675UG
Carotene, alpha15.0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU1138IU
Lycopene0UG
Lutein + zeaxanthin1525UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.05G
SFA 16:00.05G
SFA 18:00.006G
Fatty acids, total monounsaturated0.02G
MUFA 18:10.02G
Fatty acids, total polyunsaturated0.16G
PUFA 18:20.04G
PUFA 18:30.13G
Fatty acids, total trans0G
Tryptophan0.03G
Threonine0.10G
Isoleucine0.12G
Leucine0.14G
Lysine0.15G
Methionine0.04G
Cystine0.02G
Phenylalanine0.09G
Tyrosine0.07G
Valine0.14G
Arginine0.16G
Histidine0.05G
Alanine0.13G
Aspartic acid0.23G
Glutamic acid0.41G
Glycine0.10G
Proline0.13G
Serine0.11G

Common Serving Sizes

ServingCalProteinFatCarbs
package (10 oz) (95g)282.9g0.3g5.1g
package (10 oz) (284g)828.7g1g15.2g
package (2 lb) (907g)26327.8g3.1g48.5g

Scaled from Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Brussels Sprouts Unprepared (Frozen)

41 kcal3.78g protein

Broccoli Chopped Unprepared (Frozen)

26 kcal2.81g protein

Broccoli Chopped Drained Without Salt (Frozen, Cooked, Boiled)

28 kcal3.1g protein

Broccoli (Raw)

34 kcal2.82g protein

Broccoli Drained Without Salt (Cooked, Boiled)

35 kcal2.38g protein

Brussels Sprouts (Raw)

43 kcal3.38g protein

Nutrient Highlights

  • Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a excellent source of Vitamin C (76% DV) — see top foods ranked by Vitamin C
  • Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is a good source of Fiber (11% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) is naturally low in sodium at 17mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Broccoli Spears Unprepared (includes Foods for Usda's Food Distribution Program) (Frozen) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 2% (#165 of 8,262)
  • Fiber: top 18% (#1,487 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories29
% Daily Value*
Total Fat 0.34G0%
Cholesterol 0MG0%
Sodium 17.0MG1%
Total Carbohydrate 5.3G2%
Dietary Fiber 3.0G11%
Total Sugars 1.5G
Protein 3.1G6%
Vitamin D 0UG0%
Calcium 41.0MG3%
Iron 0.72MG4%
Potassium 250MG5%

* 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: 169970.

View on USDA FoodData Central →