Guide

One cup of cooked brown mushrooms gives about 3 grams of protein with few calories plus plenty of fiber and minerals.

One cooked cup of brown peas gives around 15 grams of protein along with fiber, iron, and slow-digesting carbohydrates.

One cup of cooked brown rice gives about 5–6 grams of protein along with fiber and minerals that can round out a balanced meal.

A bowl with cooked brown rice and beans can deliver around twenty grams of protein plus fiber, iron, and other steady energy nutrients.

Broccoli delivers far less protein per gram than meat while adding fiber, water, and vitamins that animal protein sources do not provide.

One hundred calories of raw broccoli give around 8 grams of protein, plus fiber and micronutrients that stretch those calories far.

In 100 grams of raw broccoli you get about 2.8 grams of protein plus fiber, vitamin C, and other nutrients that help balanced meals overall.

Cooked broccoli gets about 25–30% of its calories from protein, even though the total grams per serving stay modest.

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.

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