🧪 Nutrition Facts
- Calories 30.3
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 24.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 2.0 g
- Sugars 2.0 g
- Protein 2.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 30.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Broccoli Spears is a very low-calorie food at 30.3 calories per serving (1 Serving (89.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 4.0g per serving (66.6% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Broccoli.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Broccoli Spears. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Broccoli Spears — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Broccoli Spears contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30.3 kcal | 1.5% |
| Sodium | 24.9 mg | 1% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 2.0 g | 4% |
| Protein | 2.0 g | 4% |
| Vitamin C | 30.0 mg | 33% ✅ |
| Calcium | 40.1 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Broccoli Spears accounts for 1.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 66.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 30.3 calories in Broccoli Spears? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 2.3 min |
| Walking: 17 minutes per mile | 5.2 min |
| Cycling (Low Intensity) | 3.3 min |
| HIIT | 2.8 min |
| Fishing (Standing/Wading) | 9.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Broccoli Spears
Is Broccoli Spears good for weight loss?
Broccoli spears are excellent for weight loss, delivering substantial nutrition at just 30 calories per serving. The 2g of fiber and 2g of protein help you feel fuller longer, while the near-zero fat and minimal carbs keep calorie density low.
Is Broccoli Spears a good snack for kids?
Many kids enjoy broccoli spears because they're fun to hold and eat. Roasting them with a bit of oil and salt, or serving with a favorite dip, can make them more appealing to younger palates.
What vitamins or minerals stand out in Broccoli Spears?
Vitamin C stands out at 30mg per serving, which is a meaningful contribution toward daily needs. This antioxidant supports immune health and helps with iron absorption.
What diets does Broccoli Spears suit?
Works well with keto, paleo, vegan, vegetarian, Mediterranean, and low-carb diets. Its nutrient density and minimal processing make it suitable for whole-food-focused eating patterns.
What does Broccoli Spears pair well with for a balanced meal?
Combine with lean proteins like grilled chicken, baked salmon, or legumes to create a balanced plate. Add whole grains such as quinoa or brown rice, plus a healthy fat like olive oil or nuts, for a complete meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
