Guide

A 100 gram dry serving of broken wheat delivers about 12 grams of protein along with complex carbs and fiber for steady energy.

Most broths give 1–3 grams of protein per cup, while bone broth can reach 8–12 grams, so it works as a light boost, not a full serving.

Protein in broth comes mainly from bones, meat, or vegetables, and ranges from about 1–10 grams per cup depending on the recipe.

Rich, slow-simmered bone broth usually gives the highest protein per cup, while clear meat and vegetable broths fall much lower on the chart.

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 offers modest protein per bite and works best as a sidekick to stronger protein foods rather than the star of the plate.

Chicken packs far more protein per gram, while broccoli brings fiber and volume, so your choice depends on whether protein or fullness matters more.

Broccoli and meat both supply protein, but meat gives more per bite while broccoli adds fiber, vitamins, and helpful plant compounds.

Per 100 grams, broccoli gives about 2.8 grams of protein while broccolini gives about 3.2 grams, so both only nudge your daily protein totals.

One cup of chopped cooked broccoli has about 55 calories and 4 grams of protein, so it brings solid nutrition with few calories.