Vegetables • Deep Nutrition Analytics
Broccoli, frozen, spears, cooked, boiled, drained, with salt
As a recognized vegetables, Broccoli, frozen, spears, cooked, boiled, drained, with salt delivers 28 calories per 100g, with energy primarily anchored by carbohydrates (5.3g) to support daily activity. It serves as a rich source of Vitamin K, offering 83% of your recommended daily allowance (99.5 µg). Offering gentle energy density (0.3 kcal/g) and 2.3g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 3.1 g
- Carbohydrates
- 5.3 g
- Fat
- 0.1 g
- Fiber
- 3 g
Produce Profile: Hydration & Micronutrients
Broccoli, frozen, spears, cooked, boiled, drained, with 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 |
|---|---|
| Energy | 117 kJ |
| Fiber, total dietary | 3 g |
| Total lipid (fat) | 0.1 g |
| Carbohydrate, by difference | 5.3 g |
| Energy | 28 kcal |
| Protein | 3.1 g |
| Total Sugars | 1.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 99.5 µg |
| Vitamin C | 40.1 mg |
| Manganese | 0.3 mg |
| Sodium | 260 mg |
| Vitamin E | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 40.1 mg |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin A, IU | 1120 IU |
| Vitamin K (phylloquinone) | 99.5 µg |
| Vitamin A, RAE | 56 µg |
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 | 260 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 1.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 90.7 g |
| 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 |
| 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 |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.3 mg |
| Fatty acids, total saturated | 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 |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 30 µg |
| Ash | 0.7 g |
| Lutein + zeaxanthin | 1500 µg |
| Folate, DFE | 30 µg |
| Folate, food | 30 µg |
| Carotene, beta | 663 µg |
| Carotene, alpha | 15 µg |
| Cryptoxanthin, beta | 1 µg |
Serving calculator
Common serving sizes
- package (10 oz) yields250 g
- cup92 g
Compare Broccoli, frozen, spears, cooked, boiled, drained, with salt with Category Peers
Broccoli, frozen, chopped, cooked, boiled, drained, with salt vs Broccoli, frozen, spears, cooked, boiled, drained, with salt
Compared to Broccoli, frozen, chopped, cooked, boiled, drained, with salt, Broccoli, frozen, spears, cooked, boiled, drained, with salt has 0% more Vitamin C and 0% higher calories per 100g.
Broccoli, frozen, spears, cooked, boiled, drained, with salt vs Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Compared to Broccoli, frozen, chopped, cooked, boiled, drained, without salt, Broccoli, frozen, spears, cooked, boiled, drained, with 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, with salt?
A standard 100-gram serving of Broccoli, frozen, spears, cooked, boiled, drained, with salt contains 28 calories (117 kJ), alongside 3.1g of protein, 5.3g 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, with salt suitable for a keto or low-carb diet?
Yes. With only 2.3g of net carbs per 100g (5.3g total carbohydrates minus 3g dietary fiber), Broccoli, frozen, spears, cooked, boiled, drained, with 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, with 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, with salt are:
- Vitamin K: 99.5 µg (83% 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 168512).