Lowest kilojoules: frozen vegetable, ranked
The frozen vegetable with the fewest kilojoules on Australian shelves is Macro Organic Frozen Spinach Leaf Portions 450g at 72 kJ per 100 g (17 Cal), verified against the pack label.
From under 100 kJ per 100 g for spinach to over 400 for creamed corn: even the freezer aisle has an energy gradient, and the sauces double it. Lowest first.
Method. Energy per 100 g from the verified dataset. Leafy and watery vegetables sit lowest; corn, peas and sauced packs sit highest. Covers the 105 on-shelf products with this
value; updated with the shelf. Ties rank jointly. Never sponsored, never hand-ordered. Calories are converted from the labelled kilojoules (1 Cal = 4.184 kJ).
1
Macro Organic Frozen Spinach Leaf Portions 450g
Organic Spinach Leaf Portions
72 kJ17 Cal
label
2
MARKET FARE Cauliflower 500g
81 kJ19 Cal
label
3
Birds Eye Frozen Chopped Spinach
87 kJ21 Cal
4
MARKET FARE Quicksteam Vegetables Carrot, Broccoli & Cauliflower 3 Pack 450g
96 kJ23 Cal
label
5
Macro Organic Frozen Chopped Kale Portions 450g
Organic Kale Portions.
99 kJ24 Cal
label
6
Woolworths Frozen Australian Broccoli Florets 500g
Broccoli (100%).
101 kJ24 Cal
label
6
Bell Farms Frozen Broccoli Florets 500g
101 kJ24 Cal
label
8
Bell Farms Frozen Broccoli & Cauliflower 500g
Broccoli Florets, Cauliflower Florets.
108 kJ26 Cal
label
9
Woolworths Frozen Australian Cauliflower Florets 500g
Cauliflower (100%).
109 kJ26 Cal
label
9
Birds Eye Frozen Green Beans
109 kJ26 Cal
9
Birds Eye Frozen Australian Baby Beans 825g
Green Beans.
109 kJ26 Cal
label
12
Birds Eye Frozen Carrot Cauliflower & Broccoli 1kg
Vegetables (100%) (carrot, cauliflower, broccoli).
111 kJ27 Cal
label
12
Birds Eye Frozen Australian Carrot Cauliflower & Broccoli 2kg
Vegetables (100%) (carrot, cauliflower, broccoli).
111 kJ27 Cal
label
14
Woolworths Frozen Australian Winter Veg Mix 1kg
Carrot, Green Bean, Cauliflower Florets, Broccoli Florets.
113 kJ27 Cal
label
15
Birds Eye Frozen Mixed Winter Vegetables Green Beans Cauliflower & Broccoli
115 kJ27 Cal
label
16
Woolworths Frozen Beans Sliced 500g
Green Bean.
116 kJ28 Cal
label
16
Birds Eye Frozen Australian Garden Vegetable Mix 2kg
Vegetables (100%) (carrot, green beans, broccoli, cauliflower, red capsicum).
116 kJ28 Cal
label
16
Birds Eye Frozen Garden Vegetable Mix 1kg
Vegetables (100%) (carrot, green beans, broccoli, cauliflower, red capsicum).
116 kJ28 Cal
label
19
Bell Farms Frozen Chopped Spinach Portions 250g
Spinach
117 kJ28 Cal
label
20
Coles Simply Cut Beans Snap Frozen
119 kJ28 Cal
label
21
Birds Eye Steamfresh Frozen Carrot Cauliflower & Broccoli 750g
Vegetables (100%) (carrot, cauliflower, broccoli).
123 kJ29 Cal
label
21
Birds Eye Steamfresh Frozen Carrot Cauliflower & Broccoli 450g
Vegetables (100%) (carrot, cauliflower, broccoli).
123 kJ29 Cal
label
21
Bell Farms Frozen Winter Veggies 1kg
Carrot, Broccoli, Cauliflower, Green Beans.
123 kJ29 Cal
label
24
Birds Eye Steamfresh Frozen Beans Carrot & Broccoli 450g
Vegetables (100%) (green beans, carrot, broccoli).
124 kJ30 Cal
label
24
McCain Frozen Seasonal Vegetable Mix 1kg
Carrots, Boccoli, Beans, Cauliflower, Capsicum
124 kJ30 Cal
label
26
Coles Frozen Stir Fry Vegetables
125 kJ30 Cal
26
MARKET FARE Spinach 250g
125 kJ30 Cal
label
28
Birds Eye Stir Fry Thai Carrot Green Beans Broc, Baby Corn & Bamboo Shoots Frozen Mixed Veg
130 kJ31 Cal
label
29
MARKET FARE Broccoli 500g
132 kJ32 Cal
label
30
MARKET FARE Australian Green Beans 1kg
133 kJ32 Cal
label
31
MARKET FARE Winter Vegetables 1kg
145 kJ35 Cal
label
32
MARKET FARE Stir Fry Vegetables 850g
148 kJ35 Cal
label
33
McCain Frozen Baby Beans 500g
Baby Beans
151 kJ36 Cal
34
Woolworths Frozen Australian Brussels Sprouts 500g
Brussels Sprouts (100%).
154 kJ37 Cal
label
35
Kirkland Signature Stir-fry Vegetable Blend 2.49kg
157 kJ38 Cal
36
Birds Eye Steamfresh Frozen Beans Broccoli & Sugar Snap Peas 450g
Green beans, broccoli, sugar snap peas.
159 kJ38 Cal
label
37
Coles Frozen Carrot Battons
167 kJ40 Cal
label
38
Birds Eye Frozen Stir Fry Chinese Style 850g
Vegetables (100%) (green beans, broccoli, carrot, onion, capsicum, baby corn).
171 kJ41 Cal
label
38
Coles Simply Mixed Vegetables Snap Frozen
171 kJ41 Cal
label
40
Birds Eye Frozen Australian Spring Greens Mix 1kg
Vegetables (100%) (green beans, peas, broccoli).
176 kJ42 Cal
label
41
Birds Eye Frozen Stir Fry Oriental Style 850g
Vegetables (100%) (Broccoli, yellow beans, carrot, sugar snap peas, water chestnuts,
181 kJ43 Cal
label
42
Woolworths Essentials Frozen Mixed Vegetables 1kg
Carrot, Peas, Broccoli Stem, Potato
187 kJ45 Cal
43
MARKET FARE Carrot, Sweet Corn & Broccoli Quicksteam Vegetables 3 Pack 450g
190 kJ45 Cal
label
44
Birds Eye Stir Fry Shanghai Carrot Broccoli Water Chestnuts Capsicum Sugar Snap Peas Frozen Mixed Veg
199 kJ48 Cal
label
45
Birds Eye Seasoned Sides Cheese Basil & Garlic Frozen Mixed Vegetables
214 kJ51 Cal
label
46
Coles Frozen Green Mixed Vegetables
215 kJ51 Cal
47
Birds Eye Snap Frozen Baby Beans Carrot Corn & Broccoli 1kg
Vegetables (100%) (green beans, carrot, sweet corn, broccoli).
220 kJ53 Cal
label
48
MARKET FARE Green Beans, Sweet Corn, Broccoli & Peas Quicksteam Vegetables 3 Pack 450g
226 kJ54 Cal
label
49
Birds Eye Deli Frozen Seasoned Sides Garlic Butter Green Beans 600g
Beans (96%), Garlic Butter Style Seasoning (4%) (canola oil, salt, sugar, maltodextr
227 kJ54 Cal
label
50
Birds Eye Steamfresh Frozen Carrots Broccoli & Corn 750g
Vegetables (100%) (carrot, broccoli, sweet corn).
229 kJ55 Cal
label
51
McCain Frozen Peas & Carrots 2kg
Peas, Carrots.
234 kJ56 Cal
label
52
Birds Eye Steamfresh Frozen Peas Beans Corn & Broccoli 750g
Vegetables (100%) (peas, green beans, corn, broccoli).
236 kJ56 Cal
label
53
Birds Eye Deli Cheesy Bakes Three Cheese Cauliflower 600g
Cauliflower (60%), Three Cheese Sauce (40%) {water, *milk*, cheeses (7%) (cheddar ch
241 kJ58 Cal
label
54
Birds Eye Steamfresh Frozen Peas Beans Corn & Broccoli 450g
Vegetables (100%) (peas, green beans, corn, broccoli).
242 kJ58 Cal
label
55
Birds Eye Frozen Broad Beans
246 kJ59 Cal
56
Woolworths Frozen Australian Peas 1kg
Peas.
247 kJ59 Cal
label
56
Woolworths Frozen Australian Baby Peas 1kg
Baby Peas (100%).
247 kJ59 Cal
label
58
Woolworths Frozen Australian Carrots Peas & Corn 1kg
Carrot, Peas, Corn.
248 kJ59 Cal
label
59
Coles Kitchen Grilled Mediterranean Style Vegetables
256 kJ61 Cal
label
60
Birds Eye Frozen Australian Baby Peas 825g
Peas.
257 kJ61 Cal
label
60
Birds Eye Frozen Garden Peas
Peas.
257 kJ61 Cal
62
Birds Eye Frozen Garden Peas
265 kJ63 Cal
label
62
Birds Eye Frozen Carrot Peas & Corn 1kg
Vegetables (100%) (carrot, peas, sweet corn).
265 kJ63 Cal
label
64
MARKET FARE Mixed Vegetables 1kg
268 kJ64 Cal
label
65
Birds Eye Deli Frozen Seasoned Sides Harissa Spiced Cauliflower 500g
Cauliflower (94%), Harissa Spiced Seasoning (6%) (olive oil, spices (paprika, chilli
274 kJ65 Cal
label
66
MARKET FARE Peas, Carrots & Super Sweet Corn 1kg
277 kJ66 Cal
label
67
Coles Frozen Peas Carrots Cauliflower
278 kJ66 Cal
label
68
Birds Eye Steamfresh Frozen Baby Potato Carrots Broccoli & Peas 400g
Vegetables (97%) (baby potatoes, carrot, broccoli, peas), Seasoning (3%) (olive oil,
287 kJ69 Cal
label
69
MARKET FARE Corn Kernels 1kg
291 kJ70 Cal
label
70
McCain Frozen Peas 2kg
Peas
294 kJ70 Cal
label
71
Birds Eye Steamfresh Frozen Broccoli Carrots & Cauliflower Cheese 400g
Vegetables (55%) (broccoli, cauliflower, baby carrots), Cheese Sauce (45%) (*milk*,
296 kJ71 Cal
label
72
McCain Frozen Baby Peas 500g
Baby Peas
300 kJ72 Cal
72
McCain Frozen Baby Peas 1kg
Baby Peas
300 kJ72 Cal
74
MARKET FARE Peas & Corn 1kg
310 kJ74 Cal
label
75
Coles Simply Peas Snap Frozen
Green Peas (100%).
314 kJ75 Cal
76
Woolworths Frozen Australian Peas & Corn 500g
Corn, Peas.
318 kJ76 Cal
label
77
MARKET FARE Brussels Sprouts 500g
324 kJ77 Cal
label
78
MARKET FARE Frozen Bakes Broccoli 800g
333 kJ80 Cal
label
79
McCain Mixed Vegetables Peas, Corn, Carrots
334 kJ80 Cal
label
79
McCain Frozen Mixed Vegetables Peas Corn & Carrot 2kg
Carrots, peas, super juicy corn kernels.
334 kJ80 Cal
label
81
MARKET FARE Garden Peas 1kg
336 kJ80 Cal
label
81
MARKET FARE Baby Peas 1kg
336 kJ80 Cal
label
83
Birds Eye Frozen Australian Peas Corn & Capsicum 1kg
Vegetables (100%) (peas, sweet corn, capsicum)
337 kJ81 Cal
label
84
Birds Eye Deli Frozen Seasoned Sides Garlic Herb Broccoli 500g
Broccoli (90%), Garlic Herb Seasoning (10%) (canola oil, maltodextrin, sugar, salt,
347 kJ83 Cal
label
85
McCain Frozen Peas 1kg
Peas
356 kJ85 Cal
86
Birds Eye Frozen Australian Peas & Corn 1kg
Vegetables (100%) (peas, sweet corn).
362 kJ87 Cal
label
87
Woolworths Frozen Asian Style Vegetable Mix 750g
363 kJ87 Cal
label
88
McCain Frozen Peas & Super Juicy Corn 500g
Peas, super juicy corn kernels.
380 kJ91 Cal
89
McCain Frozen Peas & Super Juicy Corn 1kg
Peas, Corn
387 kJ92 Cal
90
Woolworths Frozen Australian Corn Cobs 1kg
Corn Cobs (100%)
390 kJ93 Cal
label
90
Woolworths Frozen Australian Corn Kernels 1kg
Corn Kernels (100%).
390 kJ93 Cal
label
90
Bell Farms Frozen Corn Kernels 1kg
Corn Kernels.
390 kJ93 Cal
label
93
Macro Organic Frozen Peas 450g
Organic Peas
392 kJ94 Cal
label
94
Birds Eye Frozen Australian Corn Cobs Cobs Super Sweet 1kg
Corn.
400 kJ96 Cal
95
Woolworths Frozen Tex Mex Vegetable Mix 750g
Vegetables (50%) (Capsicum, Sweetcorn, Onion), Red Kidney Beans (25%), Rice (13%), F
408 kJ98 Cal
label
96
Birds Eye Deli Frozen Roast Veggies Potato Pumpkin Carrot & Onion 600g
Vegetables (95%) (parfried potatoes (potatoes, vegetable oil), butternut pumpkin, ba
413 kJ99 Cal
label
97
McCain Frozen Corn Kernels 500g
Corn
441 kJ105 Cal
98
Birds Eye Frozen Australian Corn Kernels 825g
Sweet corn.
452 kJ108 Cal
label
98
MARKET FARE Corn Cobs 1kg
452 kJ108 Cal
label
100
Umami Frozen Edamame Whole Baby Soy Beans 1kg
Young Soybeans (99%), salt 1%
483 kJ115 Cal
label
101
Birds Eye Deli Frozen Seasoned Sides Corn Ribs 600g
Corn Ribs 585g INGREDIENTS Sweet corn (100%). Seasoning Sachet 15g INGREDIENTS Mexic
497 kJ119 Cal
label
102
Hanabi Edamame Soybean Pods Soybean Pods 400g
Soybean (100%)
520 kJ124 Cal
label
103
Bell Farms Frozen Salted Edamame 400g
Soybean (99%), Salt
536 kJ128 Cal
label
104
Coles Kitchen Lemon & Herb Corn Ribs
554 kJ132 Cal
label
105
McCain Pub Style Onion Rings 500g
Onion (54%), Wheat Flour, Vegetable Oil, Bread Crumbs (Wheat), Maize Starch, Maize F
962 kJ230 Cal
label
More rankings: Highest fibre · Highest protein · Lowest sodium · all rankings