USDA Standard Reference · Vegetables and Vegetable Products
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
According to USDA FoodData Central (FDC ID 169970, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 29
- Caloriesvery low density
- 3.1g
- Proteinmoderate · 6% DV
- 5.3g
- Carbslow · 2% DV
- 0.3g
- Fatlow · 0% DV
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) contains 29 calories per 100g according to USDA FoodData Central. It has 3.1g of protein, 0.3g of fat, and 5.3g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 27% of USDA whole foods
The verdict
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) is a low-calorie food at just 29 kcal per 100g.
- 3.1g
- protein per 100g
- Top 73%
- protein vs USDA whole foods
- 29
- calories per 100g
- 3.0g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) contains 29 calories per 100g, according to the USDA FoodData Central database. It provides 3.1g of protein, 0.3g of fat, and 5.3g of carbohydrates per 100g. Dietary fiber: 3.0g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) is catalogued there as FDC ID 169970, a usda standard reference entry, in the "Vegetables and Vegetable Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) reads as low fat, very low calorie, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Vegetables and Vegetable Products group for context.
Nutritional Value at a Glance
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) balances protein, fat, and carbohydrates without any single macro dominating.
At 11% of the Daily Value for fiber, it contributes moderately to daily fiber intake.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
29 kcal = 1% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) compares to Vegetables and Vegetable Products
Per 100 g, against the average across all vegetables and vegetable products foods in USDA FoodData Central.
76% Higher in protein than 76% of vegetables and vegetable products on record.
Category averages computed live across the USDA Vegetables and Vegetable Products group. Compare against a specific food →
Where Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) ranks on protein
Its 3.1g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) vs every USDA reference food
USDA reference (whole) foods with a protein value
3 27th percentile higher than 27% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) sits among Vegetables and Vegetable Products
Plotted by protein and calorie percentile among the 832 Vegetables and Vegetable Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program): 75th protein percentile, 36th calorie percentile among Vegetables and Vegetable Products foods
Read the chart
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) ranks at the 75th percentile for protein and the 36th percentile for calories among Vegetables and Vegetable Products foods (n=832). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry: 99th protein percentile, 96th calorie percentile
- Cress, garden, raw: 64th protein percentile, 41st calorie percentile
- New Zealand spinach, cooked, boiled, drained, without salt: 29th protein percentile, 1st calorie percentile
- Squash, winter, hubbard, raw: 50th protein percentile, 54th calorie percentile
- Borage, cooked, boiled, drained, with salt: 52nd protein percentile, 28th calorie percentile
- Corn, sweet, white, canned, vacuum pack, no salt added: 59th protein percentile, 72nd calorie percentile
- Peppers, chili, green, canned: 7th protein percentile, 19th calorie percentile
- Asparagus, frozen, unprepared: 78th protein percentile, 27th calorie percentile
- Mushrooms, shiitake, raw: 57th protein percentile, 45th calorie percentile
- Radishes, raw: 6th protein percentile, 7th calorie percentile
- Taro, tahitian, raw: 68th protein percentile, 58th calorie percentile
- Chayote, fruit, cooked, boiled, drained, with salt: 4th protein percentile, 21st calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 5.3 G | 2% |
| Energy | 29 KCAL | |
| Fiber, total dietary | 3.0 G | 11% |
| Protein | 3.1 G | 6% |
| Total Sugars | 1.5 G | |
| Total lipid (fat) | 0.34 G | 0% |
| Ash | 0.70 G | |
| Energy | 121.0 kJ | |
| Water | 90.5 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 94.0 UG | |
| Folate, food | 94.0 UG | |
| Folate, total | 94.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 0 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 68 MG | |
| Vitamin K (phylloquinone) | 101.4 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 41 MG | 3% |
| Iron, Fe | 1 MG | 4% |
| Potassium, K | 250 MG | 5% |
| Sodium, Na | 17 MG | 1% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 15.0 UG | |
| Carotene, beta | 675.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 1.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 16 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 59 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 1.9 UG | |
| Vitamin A, IU | 1138 IU | |
| Vitamin A, RAE | 57.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 0 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.05 G | 0% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 0.02 G | |
| Fatty acids, total polyunsaturated | 0.16 G | |
| MUFA 18:1 | 0.02 G | |
| PUFA 18:2 | 0.04 G | |
| PUFA 18:3 | 0.13 G | |
| SFA 16:0 | 0.05 G | |
| SFA 18:0 | 0.01 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.13 G | |
| Arginine | 0.16 G | |
| Aspartic acid | 0.23 G | |
| Cystine | 0.02 G | |
| Glutamic acid | 0.41 G | |
| Glycine | 0.10 G | |
| Histidine | 0.05 G | |
| Isoleucine | 0.12 G | |
| Leucine | 0.14 G | |
| Lysine | 0.15 G | |
| Methionine | 0.04 G | |
| Phenylalanine | 0.09 G | |
| Proline | 0.13 G | |
| Serine | 0.11 G | |
| Threonine | 0.10 G | |
| Tryptophan | 0.03 G | |
| Tyrosine | 0.07 G | |
| Valine | 0.14 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 1525.0 UG |
Key takeaways
- Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) delivers 3.1g of protein per 100g, more than 27% of USDA whole foods. See the protein ranking
- It carries 29 calories per 100g - below the vegetables and vegetable products average of 63. Compare vegetables and vegetable products
- Based on its per-100g profile, it fits low fat, very low calorie, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Beans, kidney, mature seeds, sprouted, raw
Cabbage, red, cooked, boiled, drained, with salt
Cabbage, red, cooked, boiled, drained, without salt
Cowpeas, leafy tips, raw
Kohlrabi, cooked, boiled, drained, with salt
Kohlrabi, cooked, boiled, drained, without salt
Frequently Asked Questions
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More in This Category
Other foods in Vegetables and Vegetable Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 169970) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.