A 100 gram serving of raw broccoli has about 2.6 grams of protein, while a cup of cooked florets gives roughly 3.5 to 4 grams.
Broccoli shows up on plates for its vitamins, fiber, and color, and it also contributes small, steady amounts of protein to your day.
Below you will see protein values for common servings, how cooking changes those numbers, and simple ways to pair broccoli with other protein rich foods.
Is Broccoli A Meaningful Protein Source?
Broccoli will never rival chicken breast or lentils gram for gram, yet it still adds steady protein across the day. According to data drawn from FoodData Central style tables, 100 grams of raw broccoli provide around 2.6 grams of protein along with hardly any calories and almost no fat.
That mix lets you raise daily protein slightly while keeping calories and saturated fat low, which works well for weight and heart conscious eating patterns.
Harvard Health describes broccoli as rich in vitamin C, vitamin K, folate, and fiber, with only about 15 calories in a half cup, which makes it a handy base when you want volume with nutrition instead of empty starches or added sugar. Harvard Health’s broccoli overview also notes that it fits easily into soups, stir fries, and casseroles without driving up calorie counts.
Broccoli works best as a side act: it fills gaps, adds texture, and brings nutrients while foods like beans, tofu, or meat provide most of the protein.
Broccoli Protein Count Per 100 Grams And Per Cup
Portion size changes how much protein you see on the label. Here are the most useful serving sizes drawn from nutrition tables that rely on the FoodData Central database and raw vegetable posters from the U.S. Food and Drug Administration.
For raw broccoli:
- 100 grams raw: about 2.6 grams protein.
- 1 cup chopped raw (around 91 grams): about 2.5 to 2.6 grams protein.
- 1 medium raw stalk (about 148 grams): about 4 grams protein.
For cooked broccoli (plain, boiled or steamed with no added fat):
- 1 cup chopped cooked (around 156 grams): about 3.5 to 4 grams protein.
- Half cup cooked: around 1.8 to 2 grams protein.
The U.S. Food and Drug Administration lists a medium raw stalk of broccoli at 3 grams of protein in its official raw vegetable chart, while detailed USDA based tools that show values per 100 grams put the number closer to 2.6 grams per 100 grams of raw weight. FDA raw vegetable nutrition tables and USDA sourced broccoli data line up closely once serving sizes are adjusted.
A quick look at the numbers might seem odd at first glance: the 100 gram value for raw broccoli is 2.6 grams of protein, yet a cup of cooked broccoli can show 3.5 to 4 grams. That does not mean cooking creates protein. Instead, cooking changes water content and volume.
When you boil or steam broccoli, water cooks off and the florets shrink. A cup of cooked broccoli simply packs more plant material into the same space than a cup of raw pieces. Since protein tracks with the dry matter, the grams per cup go up even though protein per 100 grams of raw broccoli stays in the same range.
Cooking style still matters for vitamins and plant chemicals. The American Institute for Cancer Research notes that brief steaming helps keep more protective compounds than long boiling. AICR’s broccoli cooking notes suggest short steaming until bright green and just tender as a smart default.
For protein, the main point is how much broccoli you eat in a day. Pick the cooking style you enjoy, then focus on filling your plate with a solid portion.
How Broccoli Protein Fits Into Daily Needs
Most adults fall in a range of about 0.8 grams of protein per kilogram of body weight per day as a general target, with higher intakes useful for active people or those trying to keep lean mass while losing fat. For a 70 kilogram person, that baseline comes out to about 56 grams per day.
From that view a single cup of cooked broccoli at around 3.5 to 4 grams does not cover a large share of the total, yet it still counts. Two cups of cooked broccoli across lunch and dinner bring you close to 8 grams of protein with only around 110 calories, plus fiber, vitamin C, vitamin K, and folate. Harvard Health notes that these nutrients help keep blood vessels, bones, and immune function in good shape, making broccoli a smart choice even if you do not chase every gram of protein.
Many people underestimate those smaller amounts, yet a few grams from vegetables at every meal can cover a noticeable slice of daily needs.
Seen this way, broccoli functions like a quiet helper that keeps your plate balanced while bigger protein sources do the heavy lifting.
How Broccoli Protein Compares To Other Foods
Broccoli sits in the mid range for vegetables when you sort by protein per serving. A medium raw stalk gives roughly 3 to 4 grams, which compares with about 3 grams in a medium carrot and less than 1 gram in a similar portion of cucumber. Protein dense plant foods such as cooked lentils or chickpeas reach 8 to 9 grams per half cup, while tofu can reach 10 grams or more per 100 grams depending on firmness.
Animal foods show higher density: 100 grams of cooked chicken breast often carry 30 grams of protein, and a large egg gives about 6 grams. That contrast shows why diet patterns that lean on plants still use legumes, soy, dairy, nuts, and seeds to secure enough protein, with vegetables like broccoli playing a steady side role.
Pairing Broccoli With Other Protein Sources
Because broccoli alone does not deliver large protein loads, the trick is to pair it with foods that do. That way every forkful carries color, crunch, and nutrients from broccoli along with solid protein from something else.
- Stir fry with tofu: Toss broccoli with firm tofu cubes and a light soy garlic sauce over brown rice. The tofu and rice bring complete protein while broccoli adds a few extra grams plus fiber.
- Pasta with chickpeas and broccoli: Mix steamed florets and canned chickpeas into whole wheat pasta with olive oil and lemon. Chickpeas raise the protein count and broccoli keeps the dish lighter than a cream heavy sauce.
- Egg and broccoli scramble: Fold chopped cooked broccoli into scrambled eggs or an omelette. Two eggs already give around 12 grams of protein, and broccoli boosts the volume, texture, and micronutrients.
- Grain bowls: Build bowls with quinoa, black beans, roasted broccoli, and a yogurt based dressing. Every element contributes protein, so the grams from broccoli stack on top of an already strong base.
To give you a clear picture, here is a broad view of broccoli protein by serving size. Numbers stay approximate because exact values shift a little with variety, growing conditions, and cooking style.
| Serving Size | Approx. Protein (g) | Notes |
|---|---|---|
| 100 g raw broccoli | 2.6 g | Baseline lab value from USDA style tables |
| 1 cup chopped raw (91 g) | 2.5–2.6 g | Good estimate for salads and snack plates |
| 1 medium stalk raw (148 g) | 3–4 g | Matches FDA poster data for raw vegetables |
| 1 cup chopped cooked (156 g) | 3.5–4 g | Plain boiled or steamed, no added cheese or oil |
| 1/2 cup cooked florets | 1.8–2 g | Common side serving next to a main course |
| 1 large spear cooked | 1–1.4 g | Estimate based on 40–50 g per spear |
| Typical mixed veg side (about 85 g broccoli) | 2.1–2.3 g | Often used in frozen veg blends |
For anyone who struggles to eat enough vegetables, using broccoli in protein centered meals like these kills two birds with one stone: you raise your protein intake and your vegetable intake at the same time.
Health Benefits That Travel With Broccoli Protein
Protein is only one part of what broccoli offers. It also brings fiber and plant chemicals such as glucosinolates and sulforaphane, which have been studied for roles in normal cell function and long term health when eaten often as part of a mixed diet.
Large health agencies and research groups often mention broccoli and other cruciferous vegetables in advice on eating patterns that may help lower disease risk over time. Since it is low in calories yet rich in fiber, broccoli helps meals feel satisfying while adding those extra nutrients alongside its modest protein content.
Protein From Broccoli In Everyday Meals
Once you know the typical broccoli protein count per serving, it becomes easier to design meals that hit your own goals. The simplest method is to pick a main protein source for each meal, then add a reliable amount of broccoli on the side or inside the dish.
The table below sums up some everyday meal ideas that show how the grams from broccoli contribute to a larger protein picture. All values assume plain broccoli with no cheese or creamy sauces and round figures for other foods.
| Meal Idea | Protein From Broccoli (g) | Estimated Total Protein (g) |
|---|---|---|
| 1 cup cooked broccoli with 100 g firm tofu and brown rice | 3.5–4 g | 25–28 g |
| 1.5 cups roasted broccoli with 1 cup cooked chickpeas | 5–6 g | 20–22 g |
| Omelette with 1 cup cooked broccoli and 2 large eggs | 3.5–4 g | 15–16 g |
| Grain bowl with 1 cup raw broccoli, quinoa, and black beans | 2.5–3 g | 18–20 g |
| Pasta dish with 1 cup steamed broccoli and grated cheese | 3.5–4 g | 18–22 g |
| Soup made with 1 cup cooked broccoli and 1 cup lentils | 3.5–4 g | 20–23 g |
Broccoli Protein Viewed At A Glance
The numbers show that broccoli delivers modest but reliable protein. A standard 100 gram serving of raw florets gives around 2.6 grams, a cup of chopped raw broccoli lands in the same range, and a cup of cooked pieces climbs closer to 4 grams because more vegetable fits into the measuring cup.
On its own that will not reach daily protein goals, yet across the day those grams add up, especially when you use broccoli in meals that already contain eggs, tofu, beans, fish, or meat. Each serving then adds color, crunch, fiber, vitamins, and a small but steady boost of protein for hardly any calories.
If you like the taste and texture, treat broccoli as a base vegetable and let it appear often: in stir fries, pasta bowls, salads, soups, and egg dishes. Your plates will feel fuller, and you will quietly nudge your protein intake upward while gaining the many other nutrients that ride along in every bright green floret.
References & Sources
- Harvard Health Publishing.“Vegetable Of The Month: Broccoli.”Describes vitamins, minerals, and calorie content of broccoli and suggests common ways to cook it.
- U.S. Food And Drug Administration.“Nutrition Information For Raw Vegetables.”Lists protein, calories, and other nutrients for raw vegetables including a medium stalk of broccoli.
- LogixPathChef (USDA FoodData Central Source).“Food Nutrition: Broccoli, Raw.”Presents USDA based nutrient values for broccoli per 100 grams, including protein and fiber.
- American Institute For Cancer Research.“Broccoli: Steam It To Boost Cancer-Fighting Compounds.”Explains how cooking style changes levels of protective plant compounds in broccoli.