One cup of cooked broccoli gives around 4 grams of protein, with raw broccoli providing about 3 grams per cup depending on how it is chopped.
Broccoli shows up as a low calorie side dish, yet many people count on it to push daily protein totals higher. That raises a question: how much protein do you get from a plate of broccoli, and how does that compare with the rest of your food?
This guide breaks down broccoli protein by weight, by cup, and by common meal portions. It explains how raw and cooked broccoli compare, how its protein fits into daily needs, and also a few extra simple ways to pair it with other foods.
Broccoli Protein Amount Per 100 Grams And Per Cup
The easiest way to talk about broccoli protein is to start with a standard weight. Data pulled from the MyFoodData profile for raw broccoli, which relies on USDA numbers, shows that 100 grams of raw broccoli holds about 2.8 grams of protein, around 34 calories, and a fair amount of fiber and micronutrients.
Weight is not how most people think about vegetables at home, though. In everyday cooking you are more likely to scoop broccoli with a cup measure or grab a stalk from the fridge. That is where cup based values give a clearer picture.
Raw Broccoli Protein By Weight And Volume
The FDA poster on raw vegetables lists a medium raw broccoli stalk at about 148 grams with 4 grams of protein. That lines up with the 2.8 grams per 100 grams figure, just scaled to a larger portion. A cup of raw chopped broccoli (around 90 to 95 grams) comes in near 2.5 to 2.7 grams of protein.
If you prefer florets only, a small handful of raw florets, about 45 grams, offers close to 1.3 grams of protein. Two such handfuls match a loose cup, so the protein lands in the same range as a measured cup.
Cooked Broccoli Protein Per Serving
Cooking changes the picture because pieces soften and pack together. One cup of cooked broccoli (around 156 grams) holds about 3.7 grams of protein in the MyFoodData listing, while 100 grams cooked gives about 2.4 grams. So protein per 100 grams falls slightly when broccoli is cooked, yet a cup of cooked broccoli still holds more protein than a cup of raw because the florets shrink into the cup.
Broccoli Protein In Common Portions
When you build meals, you do not think in grams down to the decimal. It is more helpful to picture plates and bowls: half a plate of broccoli next to a piece of fish, or a cup folded into pasta. The following table rounds the numbers above into simple serving sizes that match everyday cooking.
| Serving Of Broccoli | Approx Protein (g) | Notes On This Portion |
|---|---|---|
| 100 g raw broccoli | 2.8 g | Baseline value drawn from USDA style data for raw broccoli. |
| 1 cup raw chopped broccoli | 2.5–2.7 g | Loose cup of florets and stems, roughly 90–95 g. |
| 1 medium raw stalk (148 g) | 4 g | Matches the figure on the FDA raw vegetable chart. |
| 5 raw florets (about 45 g) | 1.3 g | Good estimate for a small snack or salad topping. |
| 100 g cooked broccoli, boiled and drained | 2.4 g | Based on USDA sourced data for cooked broccoli. |
| 1/2 cup cooked broccoli (about 78 g) | 1.9 g | Common side portion when served with a main dish. |
| 1 cup cooked broccoli (about 156 g) | 3.7 g | Hearty side serving or base for a grain bowl. |
Is Broccoli A High Protein Food?
Looking at the table, broccoli clearly carries protein, yet the numbers stay modest compared with classic protein foods such as chicken, beans, or tofu. A typical cooked cup gives about 3.7 grams, while many people need around 60 grams of protein or more through the day depending on body size and activity.
Many expert groups use about 0.8 grams of protein per kilogram of body weight for healthy adults, though targets vary by country. Reports from bodies such as the Food and Agriculture Organization describe this level as a safe intake for most healthy adults. That puts a 70 kilogram adult near 56 grams per day, so one cup of cooked broccoli covers around 7 percent of the daily total.
That share jumps when broccoli shows up more than once. Two cooked cups across lunch and dinner give close to 7 or 8 grams of protein. Add raw florets as a snack and the total climbs again. You still rely on other foods for most of your protein, yet broccoli adds more than just color on the plate.
Factors That Change The Protein You Get From Broccoli
Two people can both say they ate “a cup of broccoli” and end up with different protein amounts on their plates. Small changes in preparation influence the protein delivered by a serving, so it helps to know which ones matter most.
Raw Versus Steamed Or Boiled
Raw broccoli contains slightly more protein per 100 grams than cooked broccoli because no water is added or lost through heat. At the same time, cooked broccoli shrinks and becomes denser, so a cup measure packs in more grams than a cup of raw florets. A cup of raw chopped broccoli holds near 2.5 grams of protein, while a cup of cooked broccoli moves closer to 3.7 grams.
Florets Versus Stems
Many people toss stems in the trash, yet they hold a mix of fiber and protein along with the tree like tops. Because stems are slightly denser, a cup of sliced stems often contains a touch more protein than the same cup of loose florets, especially if you trim only the toughest outer layer.
Fresh, Frozen, And Pre Cut Options
Frozen broccoli is usually blanched before freezing, so its protein numbers sit close to cooked broccoli. Bagged pre cut broccoli in the produce case tends to match raw values. If you match your plate to the serving sizes in a reliable table such as the FDA raw vegetable chart, your estimates stay close.
Health Perks Beyond Broccoli Protein
Protein aside, broccoli brings plenty more to the table. It belongs to the cruciferous family with cauliflower, Brussels sprouts, and kale. Long running studies link regular intake of these vegetables with lower risk of heart disease and some cancers, and public health groups such as the Harvard vegetables and fruits guide often single them out for frequent use.
Broccoli also carries vitamin C, vitamin K, folate, potassium, and a helpful amount of fiber for each serving. That bundle makes broccoli a smart partner food for higher protein items such as lentils, tofu, tempeh, fish, poultry, or eggs. When you pair them, you cover both protein needs and a wide vitamin and mineral spread within one meal.
Broccoli Protein Compared With Other Foods
To judge the protein strength of broccoli fairly, it helps to line it up beside other common foods. The next table compares approximate protein per 100 grams for several items you might eat in the same meals. Values come from USDA based sources where possible.
| Food (Cooked Unless Stated) | Protein (g) Per 100 g | What This Means On The Plate |
|---|---|---|
| Broccoli, cooked, boiled, drained | 2.4 g | Protein dense for a low calorie vegetable, yet still light. |
| Broccoli, raw | 2.8 g | Similar protein per 100 g, with more chewing volume. |
| Cooked spinach | 3–4 g | Leafy green with slightly higher protein per 100 g. |
| Cooked green peas | 5 g | Starchy vegetable that behaves more like a legume. |
| Cooked lentils | 9 g | Classic plant protein staple, far above broccoli per gram. |
| Firm tofu | 15 g | Soy product that can turn a broccoli dish into a main meal. |
| Grilled chicken breast | 30 g | High protein anchor when paired with a pile of broccoli. |
Practical Ways To Use Broccoli For Protein
Broccoli will not match meat or legumes on a gram for gram basis, yet it still plays a useful part in a protein aware pattern of eating. The trick is to let broccoli bulk up meals that already contain a stronger protein source.
Pair Broccoli With Protein Anchors
Think of broccoli as a helper that tags along with lentils, tofu, fish, eggs, or lean meat. A tray of roasted broccoli and chickpeas, a stir fry with tofu and cashews, or a frittata packed with broccoli and cheese turns those 3 to 4 grams per cup into a steady background bonus.
Broccoli Protein In Everyday Eating
A single serving of broccoli will not hit a full protein target on its own, yet it adds a few steady grams along with fiber and a wide mix of vitamins and minerals. Raw portions sit near 2.5 grams per cup, cooked cups move toward 3.7 grams, and larger platefuls climb from there.
If you already build meals around beans, soy foods, eggs, dairy, fish, or meat, generous broccoli portions nudge daily protein higher while improving the mix of nutrients on the plate. Reading labels, matching your plate to serving sizes from sources such as FDA charts, and using reliable databases keeps those protein estimates honest.
References & Sources
- MyFoodData.“Nutrition Facts For Broccoli, Raw.”Provides detailed nutrient data for raw broccoli, including protein values.
- MyFoodData.“Nutrition Facts For Cooked Broccoli (Boiled, Drained).”Gives cooked broccoli protein values by weight and by cup.
- U.S. Food And Drug Administration (FDA).“Nutrition Information For Raw Vegetables.”Lists standard stalk and cup values for raw broccoli and other vegetables.
- Food And Agriculture Organization (FAO).“Energy And Protein Requirements.”Explains background for adult protein intake recommendations per kilogram of body weight.
- Harvard T.H. Chan School Of Public Health.“Vegetables And Fruits.”Reviews research on vegetable intake, including cruciferous vegetables such as broccoli.