Calories in 2 Spears of Cooked Frozen Broccoli
2 spears of cooked frozen broccoli (80 g) has 22 calories. That is 1% of a 2,000 calorie diet.
The calories come from 2.5 g of protein, 0.1 g of fat and 4.3 g of carbohydrates, a split of 36% protein, 3% fat and 61% carbs. For comparison, 1 spear of cooked frozen broccoli has 11 and 3 spears of cooked frozen broccoli has 34 calories. Burning 22 calories takes about 4 minutes of brisk walking or 2 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
Cooked Frozen Broccoli Calorie Calculator
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Cooked Frozen Broccoli calories by serving size
Common amounts of cooked frozen broccoli (no added fat) with calories and macros. Tap a row for its full nutrition page.
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 5g | 5 g | 1 | 0.2 g | 0 g | 0.3 g |
| 1 piece | 10 g | 3 | 0.3 g | 0 g | 0.5 g |
| 1 floweret | 10 g | 3 | 0.3 g | 0 g | 0.5 g |
| 2 pieces | 20 g | 6 | 0.6 g | 0 g | 1.1 g |
| 2 flowerets | 20 g | 6 | 0.6 g | 0 g | 1.1 g |
| 1 oz | 28 g | 8 | 0.9 g | 0 g | 1.5 g |
| 1 spear | 40 g | 11 | 1.2 g | 0 g | 2.1 g |
| 2 spears | 80 g | 22 | 2.5 g | 0.1 g | 4.3 g |
| 1/2 cup | 93 g | 26 | 2.9 g | 0.1 g | 4.9 g |
| 100g | 100 g | 28 | 3.1 g | 0.1 g | 5.3 g |
| 4 oz | 113 g | 32 | 3.5 g | 0.1 g | 6 g |
| 1 cup | 185 g | 52 | 5.7 g | 0.2 g | 9.9 g |
2 spears of cooked frozen broccoli, by cooking fat
The fat used in the pan changes the total. Same amount, cooked 3 ways.
Cooked Frozen Broccoli vs similar foods
Calories per 100 g compared with other vegetables.
Cooked Frozen Broccoli: common questions
How many calories are in 2 spears of cooked frozen broccoli?
2 spears of cooked frozen broccoli weighs about 80 g and has 22 calories.
How much protein is in 2 spears of cooked frozen broccoli?
2 spears of cooked frozen broccoli has 2.5 g of protein, which is 5% of the 50 g Daily Value.
How many carbs are in 2 spears of cooked frozen broccoli?
2 spears of cooked frozen broccoli has 4.3 g of carbohydrates, including 2.4 g of fiber and 1.2 g of sugars.
How much cooked frozen broccoli is 100 calories?
100 calories of cooked frozen broccoli is 357 g, about 36 pieces of cooked frozen broccoli.
More about cooked frozen broccoli
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID No added fat: 2709646, Butter: 2709653, Oil: 2709652. Original description: Broccoli, frozen, cooked, no added fat. Portion weights are USDA household measures.