Broccoli provides about 2.6–3.7 g protein per cup, so it’s a moderate source compared with legumes or meat.
Broccoli brings a mix of protein, fiber, and micronutrients in a low-calorie package. The question is simple: does it count as a “high-protein” food? Short answer for meal planning: it helps, but it’s not a heavy hitter on its own. Below you’ll find clear numbers by serving, how cooking changes the count, where broccoli shines in the amino-acid picture, and easy pairings that lift the total without changing your everyday plate.
Broccoli Protein: How Much Per Serving?
Here are grounded figures you can use in recipes and tracking. Values come from laboratory data sets sourced from the USDA and compiled in MyFoodData’s database, which most dietitians rely on for label-grade numbers.
| Form & Serving | Amount | Protein (g) |
|---|---|---|
| Raw, chopped | 1 cup (91 g) | 2.6 |
| Raw | 100 g | 2.8 |
| Cooked, boiled, drained | 1 cup (156 g) | 3.7 |
| Cooked, boiled, drained | 100 g | ~2.4 |
Two quick takeaways jump out. First, a typical cooked cup lands just under 4 grams, which is useful but modest. Second, weight matters: water loss or gain shifts the per-cup total, which is why 100-gram comparisons are the fairest way to compare foods side by side.
Protein Density And Calories
Protein “density” asks how many grams you get per calorie. Broccoli is lean—only 31 kcal per raw cup and ~55 kcal per cooked cup—so you’ll see a decent share of calories from protein even if the grams are modest. In raw broccoli, around a quarter of calories come from protein; in cooked florets, it’s closer to one quarter as well, because water still dominates the weight.
Raw Versus Cooked: What Changes?
Cooking concentrates some vitamins and softens fiber, but it doesn’t suddenly turn broccoli into a protein powerhouse. Per 100 g, raw sits near 2.8 g while cooked sits around 2.4 g. Per cup, cooked can look “higher” simply because a cooked cup weighs more. That’s not extra protein hiding in the pot; it’s just a bigger portion by weight.
Florets, Stems, And Sprouts
Florets and stems are close in protein density, so trimming stems won’t change your macros much. Broccoli sprouts add a peppery bite and a tiny bump of protein per bite, but their real appeal is phytonutrients, not protein. If grams are your target, sprouts won’t replace legumes, tofu, or dairy.
So…Is It “High-Protein”?
In everyday nutrition writing, foods considered “high-protein” typically deliver double-digit grams per standard serving (think: tofu, edamame, chicken breast, Greek yogurt, lentils). Broccoli doesn’t reach those marks. It’s better described as a moderate plant source that contributes a few grams while carrying helpful fiber, vitamin C, vitamin K, and potassium.
Amino Acids: Completeness And Limits
Protein quality looks at amino-acid balance and digestibility. Broccoli provides all essential amino acids in small amounts, but the balance isn’t even. Leucine and methionine run on the low side per calorie, which keeps the overall amino-acid score low compared with beans or soy. That’s not a knock on the vegetable; it just means your total day—and smart pairings—matter more than any single side dish.
What This Means For Muscle And Recovery
If you’re chasing a target like 20–30 g per meal, broccoli is a helpful add-on, not the anchor. Stack it beside a richer source and the combined plate hits both quantity and quality without much effort.
Daily Targets: Where Broccoli Fits
General guidance for adults lands around 0.8 g of protein per kilogram of body weight per day. That’s the baseline used in research and is widely quoted in medical schools and hospital systems. Put plainly, a 70-kg adult aims for ~56 g across the day. A cup of cooked broccoli supplies about 3–4 g toward that total—nice, but you’ll still want a main protein at each meal.
How Broccoli Compares To Other Foods
Here’s a simple, apples-to-apples view per 100 grams. You’ll see where broccoli sits on the spectrum from “light” to “hefty.”
| Food | Serving | Protein (g) |
|---|---|---|
| Broccoli, cooked | 100 g | ~2.4 |
| Green peas, cooked | 100 g | ~5.4 |
| Lentils, cooked | 100 g | ~9.1 |
| Tofu, firm | 100 g | ~17.3 |
Reading that table, a pattern emerges. Non-legume vegetables, including broccoli, cluster in the low single digits per 100 g. Legumes jump several steps higher, and soy products sit higher still. That’s why a bowl with tofu or edamame plus a big pile of broccoli feels so satisfying: you get protein, fiber, and volume together.
Smart Pairings That Lift Your Plate
You don’t need a protein shake to build a protein-steady meal. Try these low-effort combinations that keep flavor front and center.
Quick Wins For Weeknights
- Stir-Fry Combo: Broccoli + firm tofu + cashews. Toss with garlic, ginger, and a splash of soy sauce. Rice or quinoa on the side if you want carbs to match the fiber hit.
- Pasta Bowl: Whole-grain penne + broccoli + white beans. Finish with olive oil, lemon zest, and chili flakes.
- Sheet-Pan Dinner: Broccoli + chickpeas + salmon or tempeh. Roast until edges char; drizzle with tahini-lemon sauce.
Soups, Salads, And Bowls
- Hearty Soup: Broccoli + potatoes + red lentils. Blend half for body, leave the rest chunky for bite.
- Power Salad: Broccoli slaw + edamame + pumpkin seeds. Lime-ginger vinaigrette keeps it bright.
- Grain Bowl: Quinoa + broccoli + rotisserie chicken or baked tofu, then a spoon of yogurt-herb sauce.
Cooking Tips That Keep Texture And Nutrients
Steam or sauté until crisp-tender to keep color and bite. Boiling is fine for big batches, but pull the florets as soon as they turn vivid green. Salt the water or the pan so the seasoning gets inside the stems. If you’re aiming for a higher per-cup protein number, just serve a slightly bigger portion or mix broccoli with a legume or soy base.
Common Questions, Clear Answers
Does Freezing Change The Protein?
Freezing preserves protein. Minor differences you see on labels usually come from moisture differences and brand-specific cut sizes, not lost protein.
What About Stems Versus Florets?
Stems are a touch sweeter and just as useful on the macro side. Peel the outer skin with a paring knife and slice into coins or matchsticks so they cook at the same pace as florets.
Can You Hit A Protein Goal With Vegetables Alone?
You can, but it takes planning and large portions. Most folks find it easier—and tastier—to mix vegetables like broccoli with legumes, soy foods, dairy, eggs, fish, or meat. That way you meet the grams you want and still get the plant-rich plate that supports fiber and micronutrients.
Make The Most Of Broccoli At Meals
Think of broccoli as a flexible, low-calorie base that brings a few grams of protein and a lot of helpful extras. It’s the volume and the crunch that make a plate feel generous. Add a primary protein, keep the seasoning bold, and you’ll cover your needs without fuss.
References For The Numbers Used Here
The serving-level protein values for raw and cooked broccoli come from lab-based nutrient tables compiled from the USDA FoodData Central. See the specific entries for raw broccoli and cooked broccoli. For daily protein guidance, a helpful overview is Harvard’s summary of the 0.8 g/kg baseline in adult diets, available here: protein RDA overview.
Bottom Line
Broccoli adds a steady 2–4 grams per serving alongside fiber, vitamin C, vitamin K, and potassium. That’s valuable, but it won’t carry a meal’s protein target alone. Pair it with beans, tofu, dairy, eggs, fish, or meat, and you’ve got a plate that nails the numbers while staying fresh, crunchy, and satisfying.