Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 68.3 MG | 76% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 94 UG | 24% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 57 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 9% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 101.4 UG | 85% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 41 MG | 3% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 16 MG | 4% | |
| Phosphorus, P | 59 MG | 5% | |
| Potassium, K | 250 MG | 5% | |
| Sodium, Na | 17 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 1.9 UG | 3% |
Nutrition Highlights
- Very low in calories (29 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (3g per 100g).
- Rich source of Vitamin C, total ascorbic acid (76% of Daily Value per 100g).
- Good source of Folate, total (24% DV).
- Rich source of Vitamin K (phylloquinone) (85% of Daily Value per 100g).
About Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
These bright green spears are a convenient way to enjoy the nutritional benefits of a cruciferous vegetable year-round. Flash-freezing locks in much of the vitamin C, vitamin K, and folate content, making them nearly as nutrient-dense as fresh. With a modest calorie count and a good amount of fiber, they can support digestive health and help keep you feeling full. The protein content, while not high, is notable for a vegetable and adds to their value as part of a balanced diet.
They're incredibly versatile in the kitchen—steamed, roasted, or sautéed, they hold their shape and vibrant color well. Many people keep a bag in the freezer for quick side dishes, stir-fries, soups, or casseroles. Because they're already trimmed and cut, prep time is minimal, making them a practical choice for busy weeknights. For those managing sodium intake, it's worth noting that plain, unprepared spears contain no added salt, unlike some seasoned or sauced frozen vegetable mixes.
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