TempoLife › Calorie database › Vegetables › Frozen broccoli spears
Frozen broccoli spears calories and nutrition facts
100 grams of frozen broccoli spears contains 29 calories, with 3.1 g of protein, 5.4 g of carbohydrate and 0.3 g of fat. It provides 3 g of fiber and 1.5 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 34% Carbs 59% Fat 7%
How frozen broccoli spears compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Frozen broccoli spears | 29 kcal | 3.1 g | 5.4 g | 0.3 g |
| Frozen broccoli spears, cooked | 28 kcal | 3.1 g | 5.4 g | 0.1 g |
| Frozen chopped broccoli, cooked | 28 kcal | 3.1 g | 5.4 g | 0.1 g |
| Broccoli stalks | 28 kcal | 3 g | 5.2 g | 0.4 g |
| Broccoli flower clusters | 28 kcal | 3 g | 5.1 g | 0.4 g |
Nutrition facts for frozen broccoli spears
| Nutrient | Per 100 g |
|---|---|
| Calories | 29 kcal |
| Protein | 3.1 g |
| Carbohydrate | 5.4 g |
| Fat | 0.3 g |
| Fiber | 3 g |
| Sugar | 1.5 g |
| Saturated fat | 0.1 g |
| Salt | 0 g |
Print an EU-style nutrition label for frozen broccoli spears — per 100 g and per portion.
Vitamins and minerals in frozen broccoli spears
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin K | 101 µg | 85% |
| Vitamin C | 68.3 mg | 76% |
| Manganese | 0.26 mg | 11% |
| Vitamin B6 | 0.18 mg | 11% |
| Vitamin E | 1.4 mg | 9% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Thiamin (B1) | 0.07 mg | 6% |
| Vitamin A | 57 µg | 6% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common frozen broccoli spears servings
How many calories in a portion of frozen broccoli spears — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 29 kcal | 3 g | 5 g | 0 g |
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Frequently asked questions
How many calories are in frozen broccoli spears?
Frozen broccoli spears has 29 calories per 100 grams.
How much protein is in frozen broccoli spears?
Frozen broccoli spears contains 3.1 g of protein per 100 g.
How much sugar is in frozen broccoli spears?
Frozen broccoli spears contains 1.5 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is frozen broccoli spears low in carbs?
Yes by the numbers: Frozen broccoli spears has 5.4 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
How much fiber does frozen broccoli spears have?
Frozen broccoli spears has 3 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these frozen broccoli spears calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169970 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
