Know what’s on your plate
Frozen broccoli spears
Calories & nutrition facts
frozen, unprepared
Nutrition facts
Per 100 g% DV- Calories 29 kcal —
- Protein 3.1 g 6%
- Carbohydrate 2.4 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3 g 11%
- Sugars 1.5 g —
- Sodium 17 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 57 µg 6%
- Vitamin C 68.3 mg 76%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 9%
- Vitamin K 101 µg 85%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.11 mg 9%
- Niacin (B3) 0.46 mg 3%
- Pantothenic acid (B5) 0.24 mg 5%
- Vitamin B6 0.18 mg 10%
- Folate (B9) 94 µg 24%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 41 mg 3%
- Iron 0.72 mg 4%
- Magnesium 16 mg 4%
- Phosphorus 59 mg 5%
- Potassium 250 mg 5%
- Zinc 0.34 mg 3%
- Copper 0.04 mg 4%
- Manganese 0.26 mg 11%
- Selenium 1.9 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 29 | 3.1 g | 2.4 g | 0.3 g |
| 1 × package (10 oz) | 95 g | 28 | 2.9 g | 2.2 g | 0.3 g |
| 1 × package (2 lb) | 907 g | 263 | 28 g | 21 g | 3.1 g |
| 2 × package (10 oz) | 190 g | 55 | 5.8 g | 4.5 g | 0.6 g |
| ½ × package (10 oz) | 47.5 g | 14 | 1.5 g | 1.1 g | 0.2 g |
| 3 × package (10 oz) | 285 g | 83 | 8.7 g | 6.7 g | 1 g |
| 4 × package (10 oz) | 380 g | 110 | 12 g | 8.9 g | 1.3 g |
Similar foods
- Broccoliraw34 kcal / 100 g
- Broccoli floretsfrozen, steamed or microwaved, no salt added35 kcal / 100 g
- Broccoflowerfrozen, raw33 kcal / 100 g
- Frozen asparagusunprepared24 kcal / 100 g
- Brussels sproutsfrozen, unprepared41 kcal / 100 g
- Frozen spinachfrozen, chopped or leaf, unprepared29 kcal / 100 g
- Cauliflower broccolifrozen18 kcal / 100 g
- Green asparagusfrozen
- Cauliflower broccoli carrotfrozen20 kcal / 100 g
- Fiddlehead greensfrozen, unprepared34 kcal / 100 g
Questions about Frozen broccoli spears
Do you need to thaw frozen broccoli spears before cooking them?
No. Cook them straight from frozen; thawing first can make the florets waterlogged and soft.
How long should you steam frozen broccoli spears?
Steam them from frozen for about 5–7 minutes, until bright green and just tender when pierced with a knife. Drain well so they do not sit in cooking water.
Can you roast frozen broccoli spears in the oven?
Yes. Spread them in a single layer on a hot tray, toss with a little oil and roast at 220 °C for about 20–25 minutes, turning once; leave space around them so they brown rather than steam.
How should you store frozen broccoli spears after opening the bag?
Keep them in a sealed freezer bag or airtight container and return them to the freezer promptly. Use them while they are still in good condition, and do not refreeze spears that have thawed.
What can you make with frozen broccoli spears?
Steam or microwave them and serve with lemon and butter, or add them to pasta, a cheese bake or soup. For a quick pasta sauce, chop cooked spears and stir them through with garlic, olive oil and grated cheese.
Can frozen broccoli spears replace fresh broccoli?
They work well in soups, pasta bakes and purées, where a softer texture is fine. For a crisp stir-fry or raw salad, fresh broccoli holds its shape better; frozen spears release more water as they cook.
Are frozen broccoli spears as nutritious as fresh broccoli?
They can be a good alternative: freezing soon after harvest helps retain nutrients. Frozen broccoli spears provide 68.3 mg of vitamin C per 100 g, though cooking in lots of water can reduce the amount you eat.
Are frozen broccoli spears the same as frozen broccoli florets?
They are both broccoli, but spears include a longer piece of stalk beneath the floret, so they are convenient to serve whole. Florets are smaller and easier to mix evenly into dishes.
Source: USDA FoodData Central 169970 · per 100 g · carbohydrate per EU label, fibre excluded
