USDA reference food · Vegetables and Vegetable Products

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

Per 100 g, broccoli, frozen, spears, unprepared (includes foods for usda's food distribution program) has 30 calories, 3g of protein, 0g of fat and 3g of fiber (USDA FoodData Central, SR Legacy, FDC 169970). It is one of 32 USDA descriptions of broccoli.

FoodData Central 169970, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories30

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 5g2%

Dietary Fiber 3g11%

Total Sugars 1g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 0.7mg4%

Potassium 250mg5%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 3.1g; more than 30% of 8,218 USDA reference foods
Calories per 100 g: 29; more than 7% of reference foods
Fiber per 100 g: 3g; more than 80% of reference foods

What a portion gives you

Fiber 3g11%

Protein 3g6%

Potassium 250mg5%

Calcium 40mg3%

Iron 0.7mg4%

Sodium 15mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169970); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K101 µg in 100 g (100 g), 85% of the Daily Value
Vitamin C68 mg in 100 g (100 g), 76% of the Daily Value
Folate94 µg DFE in 100 g (100 g), 24% of the Daily Value
Manganese0.3 mg in 100 g (100 g), 11% of the Daily Value
Vitamin B60.2 mg in 100 g (100 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 169970), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 58% carbohydrate, 8% fat and 33% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	29.0	7%
Protein	3.06 g	30%
Total fat	0.34 g	18%
Carbohydrate	5.35 g	45%
Fiber	3.00 g	80%
Total sugars	1.47 g	51%
Sodium	17.0 mg	21%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (67)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.06 g	3.06 g	6%
Total lipid (fat)	0.34 g	0.34 g	0%
Carbohydrate, by difference	5.35 g	5.35 g	2%
Ash	0.70 g	0.70 g
Energy	29.0 kcal	29.0 kcal
Water	90.5 g	90.5 g
Total Sugars	1.47 g	1.47 g
Fiber, total dietary	3.00 g	3.00 g	11%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.052 g	0.052 g	0%
Fatty acids, total monounsaturated	0.024 g	0.024 g
Fatty acids, total polyunsaturated	0.16 g	0.16 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	41.0 mg	41.0 mg	3%
Iron, Fe	0.72 mg	0.72 mg	4%
Magnesium, Mg	16.0 mg	16.0 mg	4%
Phosphorus, P	59.0 mg	59.0 mg	5%
Potassium, K	250 mg	250 mg	5%
Sodium, Na	17.0 mg	17.0 mg	1%
Zinc, Zn	0.34 mg	0.34 mg	3%
Copper, Cu	0.036 mg	0.036 mg	4%
Manganese, Mn	0.26 mg	0.26 mg	11%
Selenium, Se	1.90 µg	1.90 µg	3%

Vitamins (21)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	57.0 µg	57.0 µg	6%
Carotene, beta	675 µg	675 µg
Carotene, alpha	15.0 µg	15.0 µg
Vitamin E (alpha-tocopherol)	1.35 mg	1.35 mg	9%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	1.00 µg	1.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,525 µg	1,525 µg
Vitamin C, total ascorbic acid	68.3 mg	68.3 mg	76%
Thiamin	0.072 mg	0.072 mg	6%
Riboflavin	0.11 mg	0.11 mg	9%
Niacin	0.46 mg	0.46 mg	3%
Pantothenic acid	0.24 mg	0.24 mg
Vitamin B-6	0.17 mg	0.17 mg	10%
Folate, total	94.0 µg	94.0 µg
Vitamin B-12	0 µg	0 µg	0%
Vitamin K (phylloquinone)	101 µg	101 µg	85%
Folic acid	0 µg	0 µg
Folate, food	94.0 µg	94.0 µg
Folate, DFE	94.0 µg	94.0 µg	24%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.032 g	0.032 g
Threonine	0.099 g	0.099 g
Isoleucine	0.12 g	0.12 g
Leucine	0.14 g	0.14 g
Lysine	0.15 g	0.15 g
Methionine	0.037 g	0.037 g
Cystine	0.022 g	0.022 g
Phenylalanine	0.092 g	0.092 g
Tyrosine	0.069 g	0.069 g
Valine	0.14 g	0.14 g
Arginine	0.16 g	0.16 g
Histidine	0.054 g	0.054 g
Alanine	0.13 g	0.13 g
Aspartic acid	0.23 g	0.23 g
Glutamic acid	0.41 g	0.41 g
Glycine	0.10 g	0.10 g
Proline	0.13 g	0.13 g
Serine	0.11 g	0.11 g

Fatty acids (5)

Nutrient	Per portion	Per 100 g
SFA 16:0	0.046 g	0.046 g
SFA 18:0	0.0060 g	0.0060 g
MUFA 18:1	0.024 g	0.024 g
PUFA 18:2	0.037 g	0.037 g
PUFA 18:3	0.13 g	0.13 g

Source: USDA FoodData Central, FDC 169970: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat broccoli

USDA lists 32 preparations of broccoli. The broccoli page puts them side by side, per 100 g and per portion.

Compare every broccoli preparation

Next questions

Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov