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Broccoli Spears
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
Calories
29kcal
Protein
3.1g
Carbs
5.3g
Fat
0.34g
✨Nutritional Highlights
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High-protein: 42% of calories come from protein (3.06g per 100g)
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Very low calorie at just 29 kcal per 100g
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Excellent source of Vitamin K (84% DV), Vitamin C (76% DV), Folate (24% DV)
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Very low sodium (17mg) — heart-friendly
⚔️Compare Broccoli Spears
See how Broccoli Spears stacks up against similar foods
🥬🥬🥬🥬🥬🥬
vs Alfalfa Seeds Sprouted
23 kcal • 3.99g protein
vs Amaranth Leaves Cooked Boiled Drained With Salt
21 kcal • 2.11g protein
vs Amaranth Leaves Cooked Boiled Drained Without Salt
21 kcal • 2.11g protein
vs Amaranth Leaves
23 kcal • 2.46g protein
vs Arrowhead Cooked Boiled Drained With Salt
78 kcal • 4.49g protein
vs Arrowhead Cooked Boiled Drained Without Salt
78 kcal • 4.49g protein
📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 29kcal | 1% |
| Protein | 3.1g | 6% |
| Total Fat | 0.34g | 0% |
| Saturated Fat | <0.1g | 0% |
| Trans Fat | 0g | — |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 3.0g | 11% |
| Sugars | 1.5g | — |
| Sodium | 17mg | 1% |
| Calcium | 41mg | 3% |
| Iron | 0.72mg | 4% |
| Potassium | 250mg | 5% |
| Vitamin A | 57mcg | 6% |
| Vitamin C | 68mg | 76% |
| Vitamin D | 0mcg | 0% |
| Vitamin E | 1.4mg | 9% |
| Vitamin K | 101mcg | 84% |
| Vitamin B6 | 0.17mg | 10% |
| Vitamin B12 | 0mcg | 0% |
| Folate | 94mcg | 24% |
| Thiamin (B1) | <0.1mg | 6% |
| Riboflavin (B2) | 0.11mg | 9% |
| Niacin (B3) | 0.46mg | 3% |
| Phosphorus | 59mg | 5% |
| Magnesium | 16mg | 4% |
| Zinc | 0.34mg | 3% |
| Copper | <0.1mg | 4% |
| Manganese | 0.26mg | 11% |
| Selenium | 1.9mcg | 3% |
⚖️Common Serving Sizes
1 undetermined
284g
82kcal
8.7gprotein
1 undetermined
907g
263kcal
27.8gprotein
0.33 undetermined
95g
28kcal
2.9gprotein
🍽️More in Vegetables and Vegetable Products
Alfalfa Seeds Sprouted
23 kcal
Amaranth Leaves Cooked Boiled Drained With Salt
21 kcal
Amaranth Leaves Cooked Boiled Drained Without Salt
21 kcal
Amaranth Leaves
23 kcal
Arrowhead Cooked Boiled Drained With Salt
78 kcal
Arrowhead Cooked Boiled Drained Without Salt
78 kcal
Arrowhead
99 kcal
Arrowroot
65 kcal
Artichokes (globe Or French) Cooked Boiled Drained With Salt
51 kcal
Artichokes (globe Or French) Cooked Boiled Drained
53 kcal
Artichokes (globe Or French) Frozen Cooked Boiled Drained
45 kcal
Artichokes (globe Or French) Frozen Cooked Boiled
45 kcal
Data from USDA FoodData Central. Values per 100g.