Broccoli Protein Per 100G Calories | Simple Meal Maths

Per 100 grams, raw broccoli provides about 34 calories, 2.8 grams of protein, and a mix of fiber, vitamins, and minerals.

When you know the protein and calories in 100 grams of broccoli, planning plates, snacks, and meal prep becomes far easier. You can see how this green vegetable fits next to chicken, tofu, pasta, or rice, and you can scale portions up or down without guesswork.

This guide walks through raw and cooked broccoli per 100 grams, how that affects protein and calories, how it compares with other vegetables, and simple ways to use those numbers in day-to-day meals.

Why Broccoli Per 100 Grams Is Handy To Know

Most nutrition labels and databases use 100 grams as a base unit. Once you understand broccoli per 100 grams, you can estimate any portion on your plate with a quick mental calculation.

Maybe you weigh ingredients for meal prep, or you eyeball a scoop with a kitchen spoon. Either way, 100 grams gives a clean starting point. Two big florets might land close to 50 grams, a packed bowl of florets might reach 150–200 grams, and a full tray of roasted broccoli can run far higher.

For anyone tracking protein, calories, or carbs, this gram-based view matters. You can see how broccoli contributes to daily totals without needing a calculator for every single meal.

Raw Broccoli Calories And Protein In Detail

Raw broccoli is light on calories and offers a small but useful amount of protein. Data compiled from USDA-based sources shows that 100 grams of raw broccoli contains about 34 kilocalories, 2.82 grams of protein, 6.64 grams of carbohydrate, and 0.37 grams of fat.

Macro Breakdown For 100 Grams Raw Broccoli

Most of the energy in raw broccoli comes from carbohydrate, with a large share as fiber. Fat stays very low, and protein sits in a modest range for a vegetable.

Here is what those macros mean on a plate:

• Calories: About 34 kcal per 100 g, which is low even among vegetables.
• Protein: Around 2.8 g, so not a stand-alone protein source but a steady addition across the day.
• Carbohydrate: Around 6.6 g, with roughly 2.6 g as fiber, giving volume and texture.
• Fat: Under half a gram, so almost none of the energy comes from fat.

Vitamins, Minerals And Fiber Per 100 Grams

That small calorie count hides a dense package of micronutrients. The same 100 grams of raw broccoli delivers vitamin C, vitamin K, folate, potassium, and a mix of other vitamins and minerals drawn from the soil.

Those nutrients sit alongside fiber, which slows digestion and helps you feel satisfied from a relatively small energy hit. That mix is one reason green vegetables appear again and again in large nutrition studies that look at long-term health outcomes.

The exact numbers vary slightly by variety, season, and source, yet the pattern stays steady: low energy, modest protein, solid fiber, and a long list of vitamins and minerals.

Broccoli Protein Per 100G Calories Breakdown For Everyday Eating

When you move from theory to your plate, that 100-gram view turns into real forks and spoons. Numbers in this section draw on the USDA FoodData Central broccoli listings, which give laboratory-measured data for raw broccoli.

Here is how different portion sizes of raw broccoli look when you scale from the 100-gram base:

• 50 g (a small handful of florets): About 17 kcal and 1.4 g protein.
• 80 g (close to one veg portion under common guidelines): About 27 kcal and 2.3 g protein.
• 100 g (standard reference amount): 34 kcal and 2.8 g protein.
• 150 g (big side serving): About 51 kcal and 4.2 g protein.
• 200 g (a bowl piled high): About 68 kcal and 5.6 g protein.

Even that full 200-gram bowl stays under 70 kcal, which leaves plenty of room for other ingredients. Pair those florets with beans, eggs, cheese, fish, tofu, or lentils, and the total protein climbs fast without a large bump in calories from the broccoli itself.

For a rough daily plan, many adults look for somewhere between 45 and 65 grams of protein, depending on body size and activity level. Broccoli will not carry that load alone, yet two or three generous servings across the day can quietly add 6–10 grams of extra protein without much extra energy.

Cooked Broccoli Protein Per 100 Grams

Cooking changes broccoli’s water content and texture, which shifts calories and protein per 100 grams a little. Data based on the USDA database shows that 100 grams of boiled, drained broccoli without salt contains about 35 kcal, 2.38 g protein, 7.18 g carbohydrate, and 0.41 g fat.

You can see those values in label form on resources such as the Recipal cooked broccoli entry, which relies on USDA data. The small rise in calories per 100 grams comes mainly from the way cooking removes water and slightly concentrates nutrients.

On the plate, differences are modest:

• Raw vs. cooked calories: 34 vs. 35 kcal per 100 g is practically the same.
• Raw vs. cooked protein: 2.82 vs. 2.38 g per 100 g, which reflects both measurement noise and water loss.
• Texture: cooked broccoli packs more tightly on the fork, so 100 g cooked may look like a smaller pile than 100 g raw.

Cooking style matters more than the raw-versus-cooked debate. Light steaming or quick stir-frying keeps color and bite while preserving much of the vitamin C and other sensitive nutrients. Long boiling with lots of water can wash some of those nutrients into the cooking liquid.

If you track broccoli protein per 100 grams strictly, pick one method you use most of the time (for example, steamed or roasted), note its approximate numbers, and stick with that reference in your food log.

How Broccoli Stacks Up Against Other Veggies

Broccoli sits near the upper end for vegetable protein, though some options, such as peas, move even higher on a per-gram basis. Numbers below reflect typical USDA-based data for common vegetables, all per 100 grams.

Broccoli lands roughly in the middle. It brings more protein than carrots and similar vegetables, less than peas, and a helpful amount within a low-energy package. That balance suits plates where you want volume, texture, and fiber around stronger protein sources such as beans, fish, meat, or soy.

Using Broccoli Protein And Calories In Daily Meals

Knowing the numbers is one thing; putting them to work is where the benefit shows. A simple way to treat broccoli is as a low-energy, fiber-rich base that brings a couple of extra grams of protein whenever it appears on the plate.

Building A Meal Around Broccoli

Start with your main protein, such as grilled chicken, baked tofu, seasoned beans, or a lentil stew. Then build a side of broccoli that fits your hunger and goals. A 150-gram serving of steamed broccoli adds just over 50 kcal and around 4 g of protein, plus fiber and micronutrients, without crowding the rest of the meal.

Diets rich in fruit and vegetables, including green and cruciferous vegetables like broccoli, link with better cardiovascular and metabolic outcomes in large cohort studies. Outlets such as the Harvard T.H. Chan School of Public Health Nutrition Source summarise how these patterns relate to lower risks of chronic disease and longer life.

Adding a generous scoop of broccoli to pasta, grain bowls, stir-fries, omelettes, and tray bakes lifts fiber and micronutrients and quietly raises the protein count.

Broccoli Snacks And Light Bites

Broccoli also works in smaller portions between meals. A few ideas:

• Raw florets with hummus or a bean dip for a mix of crunch, protein, and healthy fats.
• Leftover roasted broccoli with a spoon of Greek yoghurt dressing and seeds.
• Broccoli slaw mixed with carrot and a light vinaigrette beside a sandwich.

Each snack uses broccoli’s low calorie load and fiber to create something filling without adding many extra kilocalories.

Portion Size And Daily Targets

Many national guidelines suggest at least five portions of fruit and vegetables each day, with one vegetable portion often set at about 80 grams. The NHS 5 A Day guidance lists cooked and raw vegetables, including broccoli, within that target.

If you eat, for instance, two 80-gram servings of broccoli in a day, you take in roughly 54 kcal and around 4.5 g of protein from broccoli alone, plus its vitamins and minerals. Spread across weeks and months, those small additions help shape the overall pattern of your diet.

If you take blood-thinning medicine that interacts with vitamin K, your medical team may ask you to keep intake of foods like broccoli steady from day to day. That does not mean you must avoid it; it simply means consistency matters more than specific gram counts.

Key Takeaways On Broccoli Per 100 Grams

Broccoli protein per 100 grams calories data gives a clean reference point you can use in any kitchen. At roughly 34 kcal and just under 3 grams of protein for raw broccoli per 100 grams, it is low in energy, contributes modest plant protein, and offers fiber plus a long list of vitamins and minerals.

Cooked broccoli stays in the same range, with small shifts due to water loss. Compared with other vegetables, broccoli lands in the middle for protein and among the leanest for calories, which makes it easy to pair with higher-protein foods and grains without pushing energy intake too high.

If you use these figures as a base, weighing or estimating portions in 100-gram steps, you can shape meals that hit protein and calorie goals while still leaving room for flavour, sauces, and treats across the week.

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