Broccoli Protein Content Per 100G | Simple Meal Ideas

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One hundred grams of raw broccoli gives about 2.8 grams of protein plus fiber, vitamins, and roughly 34 calories.

Broccoli has a reputation as a nutrient-packed vegetable, but many people still wonder how much protein it actually adds to a plate. Looking at broccoli protein content per 100 grams is a tidy way to judge how it fits into your overall intake, compare it with other foods, and plan meals that feel balanced and satisfying.

This guide walks through how much protein sits in 100 grams of broccoli, how cooking changes that number, how it compares with other vegetables, and simple ways to turn that portion into meals that pull their weight nutritionally. You will see that broccoli is not a “protein bomb,” yet it quietly contributes useful grams of protein along with fiber and micronutrients that many classic protein foods do not deliver.

Broccoli Protein Content Per 100G For Everyday Eating

When you weigh out 100 grams of raw broccoli, you are looking at a modest pile of florets and a bit of stem. That amount equals about one packed cup of chopped florets. According to data based on the USDA FoodData Central database, 100 grams of raw broccoli contains about 2.8 grams of protein and roughly 34 calories, with most of the remaining weight coming from water and carbohydrate with fiber. This makes broccoli a low-energy, moderate-protein vegetable that fits easily into meals for nearly any eating pattern.

Protein In Raw Broccoli Per 100 Grams

Raw broccoli sits in the middle tier of plant protein sources. At around 2.8 grams of protein per 100 grams, it beats lettuce, cucumber, and many salad greens, while sitting behind peas, edamame, and lentils. That number may sound small on its own, yet it becomes more interesting once you look at the protein density per calorie. With about 34 calories per 100 grams, those 2.8 grams of protein arrive in a low-calorie package, which works well for people who want to manage energy intake while still nudging protein upward.

For a visual benchmark, one small head of broccoli often weighs 250–300 grams. Eat the whole thing across a meal, and you are already in the range of 7–8 grams of protein just from the vegetable portion. Combined with a grain and a clear protein centerpiece, that amount helps round out the total without pushing calories through the roof.

Protein In Cooked Broccoli Per 100 Grams

Cooking changes broccoli’s texture and water content, which slightly shifts the nutrition numbers. Steamed or boiled broccoli that is drained without heavy sauces generally lands near 2.3–2.4 grams of protein per 100 grams and about 35 calories. Because cooking softens the stalk and florets, the same 100-gram weight takes up less space on your plate, so it feels like a smaller serving even though the protein content is similar.

Light steaming tends to keep more vitamin C and folate than long boiling, while stir-frying with a modest amount of oil adds a small amount of fat and calories but preserves flavor and texture. No common home cooking method turns broccoli into a poor protein source, so your preference for crunch or tenderness can guide your approach.

Broccoli Nutrition Snapshot Per 100 Grams

Protein is only one piece of the picture. One reason nutrition agencies often recommend more vegetables, including broccoli, is the mixture of fiber, vitamins, and minerals they bring. Data drawn from resources that compile USDA figures show that 100 grams of raw broccoli supplies around 6.6 grams of carbohydrate, about 2.5–3 grams of fiber, and meaningful amounts of vitamin C, vitamin K, folate, and potassium.

The combination of moderate protein, fiber, and low calorie density helps many people feel full without adding many calories. This can help when someone wants to keep portions generous while still meeting body-weight goals. It also means that broccoli works as a base for meals that feature higher-protein toppings and sides, such as beans, tofu, eggs, fish, or lean meat.

Key Nutrients In 100 Grams Of Raw Broccoli

The table below summarises several headline nutrients for 100 grams of raw broccoli, along with a short note on why each one matters for daily eating. Values are rounded from data based on the USDA FoodData Central system and related nutrient databases.

Nutrient (Per 100g Raw) Approximate Amount What It Contributes
Protein ≈2.8 g Adds plant protein with few calories.
Calories ≈34 kcal Makes large portions possible without heavy energy load.
Total Carbohydrate ≈6.6 g Includes digestible carbs plus fiber for steady energy.
Dietary Fiber ≈2.5–3 g Helps bowel regularity and steady blood sugar response.
Vitamin C ≈80–90 mg Contributes to immune function and tissue repair.
Vitamin K ≈100 µg Needed for normal blood clotting and bone health.
Folate ≈60–65 µg Important for cell division and red blood cell formation.
Potassium ≈310–320 mg Helps keep normal fluid balance and nerve function.

Public databases such as USDA FoodData Central and tools that rely on its figures, such as dedicated broccoli nutrition pages, provide these values and allow comparisons with other foods. The FDA’s nutrition posters for raw vegetables also show that broccoli offers more protein per typical serving than many other salad staples.

Broccoli’s place among vegetables also appears in educational pieces from university public health teams. The Harvard T.H. Chan School of Public Health lists broccoli among cruciferous vegetables that bring fiber and a broad range of vitamins and minerals when eaten regularly. You can see this in their overview of vegetables and fruits as part of a healthy pattern.

How Broccoli Protein Fits Your Daily Needs

To decide how helpful 2.8 grams of protein per 100 grams of broccoli really is, it helps to place it next to daily targets. Agencies in Europe and global groups such as WHO suggest that healthy adults need around 0.75–0.83 grams of protein per kilogram of body weight per day. An overview from the European Food Safety Authority summarises this as about 0.83 g/kg for adults, with similar figures given by WHO panels.

An adult weighing 70 kilograms ends up with a daily target around 58 grams of protein using that 0.83 g/kg value. One 100-gram portion of broccoli covers about 5 percent of that target. Eat 300 grams of broccoli across a day and you land near 8 grams of protein, or around 14 percent of that person’s daily need before counting any other food.

Broccoli Protein And Mixed Meals

Broccoli rarely sits on the plate alone. In a stir-fry with tofu, a grain bowl with chickpeas, or a pasta dish with cheese, the vegetable layers in extra grams of protein that help the full meal reach that daily goal. The fiber in broccoli also slows digestion of starch from rice or pasta, which can help steady blood sugar rise after the meal.

Plant-forward eating patterns promoted by public health groups encourage this kind of plate: vegetables such as broccoli forming a generous base, with beans, peas, eggs, fish, or lean meat adding more concentrated protein. In that context, broccoli’s 2–3 grams of protein per 100 grams strengthen the overall mix rather than trying to carry the whole load.

Broccoli Protein For Different Eating Styles

For people who eat little or no meat, every gram of protein from plants matters. Broccoli can team up with lentils, tempeh, quinoa, or dairy products to build meals with solid protein numbers and rich micronutrient content. In a chickpea and broccoli curry or a tofu and broccoli stir-fry, it becomes much more than a garnish; those 2–3 grams per 100 grams stack up quickly when paired with higher-protein partners.

For people who eat meat and fish daily, broccoli’s protein feels like a healthy extra. Grilling a small steak or salmon fillet, adding 200 grams of roasted broccoli, and serving with a baked potato or whole grains gives a meal with protein from each component and a large amount of fiber from the vegetable portion.

Broccoli Protein Per 100G Compared With Other Veg

Broccoli often gets compared with other vegetables to see whether it stands out as a protein source. Looking at protein content per 100 grams offers a fair comparison, since each food is judged at the same weight. Many raw vegetables from the same family, such as kale and Brussels sprouts, show similar or slightly higher protein numbers, while peas stand out with a larger amount.

The table below uses rounded figures from nutrient databases that draw on USDA FoodData Central and the FDA vegetable chart. Values are for raw vegetables unless noted, and they should be treated as typical averages rather than strict laboratory results.

Vegetable (Raw, Per 100g) Protein (g) Calories (kcal)
Broccoli ≈2.8 g ≈34 kcal
Spinach ≈2.9 g ≈23 kcal
Kale ≈2.9 g ≈35 kcal
Green Peas (raw or lightly cooked) ≈5.0 g ≈81 kcal
Cauliflower ≈1.9 g ≈25 kcal
Carrots ≈0.9 g ≈41 kcal
Bell Pepper ≈1.0 g ≈31 kcal

This comparison makes one clear point: broccoli will never compete with legumes or soy foods on a grams-per-100g basis, yet it holds a respectable spot among leafy and stalk vegetables. It gives more protein than carrots or peppers, similar amounts to spinach and kale, and far more vitamin C than peas for a similar weight. When you build meals with several of these vegetables together, the combined protein contribution becomes meaningful.

The numbers also show that protein density is only part of the story. Peas win on protein per 100 grams in this small group, yet they bring more calories. Broccoli offers a middle path: solid protein per calorie with a flavor and texture that work in soups, salads, pastas, and grain bowls.

Broccoli Protein Content Per 100G In Real Meals

Nutrition tables are useful, though most people care more about what lands on the plate. Once you know that 100 grams of broccoli carries about 2.8 grams of protein, you can start to picture how to combine that portion with other foods in breakfast, lunch, and dinner.

In many kitchens, 100 grams becomes the baseline unit. Two of those portions give roughly 200 grams, three give 300 grams, and so on. That makes it easy to estimate both protein and calories without weighing every meal once you have a sense of how much space 100 grams takes on your chopping board.

Simple Meal Ideas Using 100 Grams Of Broccoli

The ideas below treat 100 grams of broccoli as the starting point. Increase the vegetable portion if you enjoy larger servings or want more fiber.

  • Egg And Broccoli Scramble: Sauté 100 grams of chopped broccoli in a pan, then add two or three beaten eggs. The eggs supply most of the protein, while the broccoli adds around 3 grams plus fiber and vitamin C.
  • Broccoli And Chickpea Bowl: Roast 200 grams of broccoli florets with olive oil and spices, then serve over cooked grains with half a cup of chickpeas. That gives about 5–6 grams of protein from the broccoli portion alone.
  • Tofu And Broccoli Stir-Fry: Stir-fry 150–200 grams of broccoli with firm tofu cubes and a light sauce. The tofu carries the protein headline, while the broccoli contributes its share and soaks up flavor.
  • Pasta With Broccoli And Cheese: Toss hot pasta with steamed broccoli, grated hard cheese, and a drizzle of olive oil. Broccoli brings a small protein boost, plus texture and color.
  • Sheet-Pan Salmon With Broccoli: Arrange salmon fillets on a tray with 200 grams or more of broccoli and roast until both are done. The fish and vegetable share the protein work, and the tray comes to the table in one go.

Pairing Broccoli With Higher Protein Foods

Since broccoli alone cannot meet daily protein needs, pairing it with concentrated sources works best. Good partners include:

  • Beans, lentils, and chickpeas in stews or grain bowls.
  • Tofu, tempeh, or soy chunks in stir-fries and curries.
  • Eggs in omelets, frittatas, or breakfast burritos.
  • Fish, shellfish, or lean poultry on sheet pans or in pasta dishes.
  • Cheese and yogurt in baked dishes, gratins, or creamy sauces.

In each case, the broccoli protein content per 100 grams stacks on top of the main protein source. Some people find that building meals this way allows them to reach their daily protein target while still leaving plenty of room on the plate for vegetables, whole grains, and healthy fats, in line with general healthy eating advice from bodies such as WHO and national dietary guidelines.

Final Thoughts On Broccoli Protein Per 100G

Broccoli will not replace beans, lentils, eggs, or chicken as a primary protein source, yet it plays a steady role in a protein-aware eating pattern. One hundred grams of raw broccoli brings around 2.8 grams of protein in a low-calorie, high-fiber package that also carries vitamin C, vitamin K, folate, and potassium. Cooked broccoli sits just behind that number while taking up less space on the plate.

When you use 100 grams of broccoli as a planning anchor, it becomes much easier to picture how vegetable portions contribute to daily protein goals. Combine generous servings of broccoli with legumes, soy products, dairy, fish, or lean meat, and the numbers add up fast without sacrificing variety or enjoyment. That mix of moderate protein, fiber, and micronutrients explains why so many nutrition resources continue to point toward broccoli as a smart regular guest at the table.

References & Sources

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