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

⅓ package, (10 oz) (95 g): 28 kcal, 2.9 g protein, 5.1 g carbohydrate and 0.3 g fat.

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Nutrition Facts

Serving size⅓ package, (10 oz) (95 g)

Amount per serving

Calories30

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 5g	2%
Dietary Fiber 3g	10%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 3g	6%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 0.7mg	4%
Potassium 240mg	6%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What ⅓ package, (10 oz) (95 g) gives you

High in Vitamin C (72% DV), Vitamin K (80% DV), Folate (22% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

34% protein · 58% carbohydrate · 8% fat

Protein: 3 g 33%
Carbs: 5 g 58%
Fat: 0 g 8%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 94% of foods
Protein: more than 30% of foods
Total fat: less than 82% of foods
Carbohydrate: more than 45% of foods
Dietary fiber: more than 80% of foods
Total sugars: less than 50% of foods
Sodium: less than 79% of foods

All nutrients (52)

Amounts for ⅓ package, (10 oz) (95 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	27.6 kcal	29 kcal
Protein	2.91 g	3.06 g	6%
Carbohydrate	5.08 g	5.35 g	2%
Dietary fiber	2.85 g	3 g	10%
Total sugars	1.4 g	1.47 g
Water	86 g	90.5 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.323 g	0.34 g	0%
Saturated fat	0.049 g	0.052 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.023 g	0.024 g
Polyunsaturated fat	0.154 g	0.162 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	39 mg	41 mg	3%
Iron	0.684 mg	0.72 mg	4%
Magnesium	15.2 mg	16 mg	4%
Phosphorus	56 mg	59 mg	4%
Potassium	238 mg	250 mg	5%
Sodium	16.1 mg	17 mg	1%
Zinc	0.323 mg	0.34 mg	3%
Copper	0.034 mg	0.036 mg	4%
Manganese	0.243 mg	0.256 mg	11%
Selenium	1.8 mcg	1.9 mcg	3%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	54.1 mcg	57 mcg	6%
Vitamin C	64.9 mg	68.3 mg	72%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.28 mg	1.35 mg	9%
Vitamin K	96.3 mcg	101 mcg	80%
Thiamin (B1)	0.068 mg	0.072 mg	6%
Riboflavin (B2)	0.108 mg	0.114 mg	8%
Niacin (B3)	0.439 mg	0.462 mg	3%
Pantothenic acid (B5)	0.23 mg	0.242 mg	5%
Vitamin B6	0.166 mg	0.175 mg	10%
Folate	89.3 mcg	94 mcg	22%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.03 g	0.032 g
Threonine	0.094 g	0.099 g
Isoleucine	0.113 g	0.119 g
Leucine	0.136 g	0.143 g
Lysine	0.146 g	0.154 g
Methionine	0.035 g	0.037 g
Cystine	0.021 g	0.022 g
Phenylalanine	0.087 g	0.092 g
Tyrosine	0.066 g	0.069 g
Valine	0.133 g	0.14 g
Arginine	0.151 g	0.159 g
Histidine	0.051 g	0.054 g
Alanine	0.123 g	0.129 g
Aspartic acid	0.221 g	0.233 g
Glutamic acid	0.39 g	0.411 g
Glycine	0.099 g	0.104 g
Proline	0.119 g	0.125 g
Serine	0.104 g	0.109 g

Similar foods

Sources

USDA FoodData Central record 169970(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.