Vegetables • Deep Nutrition Analytics
Broccoli, frozen, spears, cooked, boiled, drained, without salt
Delivering 28 kcal per 100 grams, Broccoli, frozen, spears, cooked, boiled, drained, without salt functions as a vegetables with carbohydrates (5.4g) driving its core energy contribution. It serves as a rich source of Vitamin K, offering 73% of your recommended daily allowance (88.1 µg). With a low calorie density of 0.3 kcal/g, it serves as a lightweight volume option with 2.4g of net carbs.
- Protein
- 3.1 g
- Carbohydrates
- 5.4 g
- Fat
- 0.1 g
- Fiber
- 3 g
Produce Profile: Hydration & Micronutrients
Broccoli, frozen, spears, cooked, boiled, drained, without salt provides natural botanical nutrition with 28 calories per 100g. Providing 3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (28 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 1.5 g |
| Carbohydrate, by difference | 5.4 g |
| Energy | 28 kcal |
| Energy | 116 kJ |
| Total lipid (fat) | 0.1 g |
| Protein | 3.1 g |
| Fiber, total dietary | 3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 88.1 µg |
| Vitamin C | 40.1 mg |
| Manganese | 0.3 mg |
| Vitamin E | 1.3 mg |
| Vitamin B6 | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 1010 IU |
| Vitamin A, RAE | 51 µg |
| Vitamin K (phylloquinone) | 88.1 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 40.1 mg |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 51 mg |
| Potassium, K | 180 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 20 mg |
| Phosphorus, P | 55 mg |
| Sodium, Na | 24 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 1.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 16.2 mg |
| Folate, DFE | 30 µg |
| Lutein + zeaxanthin | 1100 µg |
| Carotene, beta | 597 µg |
| Carotene, alpha | 19 µg |
| Folate, food | 30 µg |
| Cryptoxanthin, beta | 1 µg |
| Water | 90.7 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| Ash | 0.7 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.4 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Fatty acids, total saturated | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 30 µg |
Serving calculator
Common serving sizes
- package (10 oz) yields250 g
- cup92 g
Compare Broccoli, frozen, spears, cooked, boiled, drained, without salt with Category Peers
Broccoli, frozen, spears, cooked, boiled, drained, with salt vs Broccoli, frozen, spears, cooked, boiled, drained, without salt
Compared to Broccoli, frozen, spears, cooked, boiled, drained, with salt, Broccoli, frozen, spears, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Broccoli, frozen, chopped, cooked, boiled, drained, with salt vs Broccoli, frozen, spears, cooked, boiled, drained, without salt
Compared to Broccoli, frozen, chopped, cooked, boiled, drained, with salt, Broccoli, frozen, spears, cooked, boiled, drained, without salt has 0% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Broccoli, frozen, spears, cooked, boiled, drained, without salt?
A standard 100-gram serving of Broccoli, frozen, spears, cooked, boiled, drained, without salt contains 28 calories (117 kJ), alongside 3.1g of protein, 5.4g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 250g (package (10 oz) yields): ~70 kcal
- 92g (cup): ~26 kcal
Is Broccoli, frozen, spears, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes. With only 2.4g of net carbs per 100g (5.4g total carbohydrates minus 3g dietary fiber), Broccoli, frozen, spears, cooked, boiled, drained, without salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Broccoli, frozen, spears, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Broccoli, frozen, spears, cooked, boiled, drained, without salt are:
- Vitamin K: 88.1 µg (73% of your daily value)
- Vitamin C: 40.1 mg (45% of your daily value)
- Manganese: 0.325 mg (14% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170380).