Protein in food · Vegetables, fruit & tofu
How much protein is in broccoli?
One cup of broccoli (91 g) has 2.6 g of protein (31 kcal); 100 g has 2.8 g.
8.2 g protein per 100 kcal · USDA FoodData Central
8.2 g of protein per 100 kcal (33% of its calories), but only 2.8 g per 100 g, so it takes a lot of it.
25 g of protein from broccoli alone takes 893 g (about 9.8 cups) and 304 kcal.
#8 of 32 in Vegetables, fruit & tofu for protein per 100 g, #13 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 2.8 g | 34 | 6.6 g | 0.4 g |
| 1 oz (28 g) | 0.8 g | 10 | 1.9 g | 0.1 g |
| 1 cup (91 g) | 2.6 g | 31 | 6 g | 0.4 g |
| 1 head (350 g) | 9.8 g | 119 | 23 g | 1.4 g |
| 1 bunch (608 g) | 17 g | 207 | 40 g | 2.4 g |
One cup of broccoli (91 g) is 2% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 78%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than green beans and red cabbage and less than bean sprouts and kale.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Bean sprouts | 3 g | 30 | 10.0 g |
| Kale | 2.9 g | 35 | 8.3 g |
| Broccoli | 2.8 g | 34 | 8.2 g |
| Green beans | 1.8 g | 31 | 5.8 g |
| Red cabbage | 1.4 g | 31 | 4.5 g |
Recipes with broccoli
6 recipes in the Feast Mode library use broccoli, macros computed the same way.
Across the 6 library recipes that use it, a serving has 105 g of broccoli on average, which brings 2.9 g of protein: 6% of the dish’s protein. It carries the most in Chicken Sausage and Broccoli Orecchiette, at 10% of the protein.
Questions
How much protein is in a cup of broccoli?
One cup of broccoli (91 g) has 2.6 g of protein and 31 kcal, with 6 g of carbohydrate and 0.4 g of fat.
How much protein is in 100 g of broccoli?
100 g of broccoli has 2.8 g of protein, 34 kcal, 6.6 g of carbohydrate and 0.4 g of fat (USDA FoodData Central 170379).
Is broccoli a good source of protein?
Some protein, but bulky: 8.2 g of protein per 100 kcal (33% of its calories), but only 2.8 g per 100 g, so it takes a lot of it. Getting 25 g of protein from broccoli alone takes 893 g (about 9.8 cups) and 304 kcal.
Which has more protein, broccoli or kale?
Kale, with 2.9 g of protein per 100 g against 2.8 g for broccoli. Per 100 kcal: broccoli 8.2 g, kale 8.3 g.
Source: USDA FoodData Central, SR Legacy 170379: “Broccoli, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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