One cup of raw chopped broccoli (about 90 grams) contains roughly 2.3 grams of protein and only 35 calories. That makes broccoli one of the more protein-rich vegetables you can eat, though it’s far from a standalone protein source.
Protein in Common Serving Sizes
USDA data puts broccoli at about 2.5 to 3 grams of protein per cup, depending on whether it’s raw or cooked. Cooking concentrates broccoli slightly because water evaporates, so a cup of cooked broccoli weighs more and delivers a bit more protein than a cup of raw florets. Here’s what typical servings look like:
- 1 cup raw, chopped (90g): ~2.3g protein, 35 calories
- 1 cup cooked (156g): ~3.7g protein, 55 calories
- 1 medium stalk raw (~150g): ~4.3g protein, 50 calories
If you toss a generous side of steamed broccoli onto your plate, roughly a cup and a half, you’re getting around 5 to 6 grams of protein. That’s comparable to half a cup of cooked rice and beans, though obviously from a much lower-calorie package.
Why People Call Broccoli a High-Protein Vegetable
Broccoli’s reputation as a protein powerhouse comes from its protein-to-calorie ratio, not its total protein count. About 25 to 30 percent of its calories come from protein. For comparison, chicken breast gets roughly 75 percent of its calories from protein, while rice sits around 8 percent. Broccoli lands in a surprisingly strong position for a vegetable.
Per 100 grams, broccoli delivers about 2.6 grams of protein for just 34 calories. That works out to roughly 0.07 grams of protein per calorie. You’ll sometimes see the claim that broccoli has “more protein per calorie than steak.” Technically, 100 calories of broccoli does contain more protein than 100 calories of a well-marbled ribeye, because the steak carries so much fat. But nobody eats 300 grams of broccoli in a sitting as their protein source, and that’s where the comparison falls apart.
The Reality of Getting Enough Protein From Broccoli
To hit 20 grams of protein from broccoli alone, the amount in a typical protein shake or chicken breast, you’d need to eat nearly 9 cups of raw broccoli. That’s close to 800 grams, or almost two pounds. It’s physically possible but not practical. You’d also be consuming about 280 calories and a massive amount of fiber, which would likely leave you uncomfortably full long before finishing.
Broccoli works best as a protein contributor, not a protein centerpiece. A cup or two alongside chicken, tofu, eggs, or beans adds 3 to 6 grams on top of whatever your main protein source provides. Over the course of a day, those extra grams from vegetables genuinely add up.
How Broccoli Compares to Other Vegetables
Among common vegetables, broccoli sits near the top for protein. Here’s how it stacks up per cup of raw serving:
- Broccoli: ~2.3g protein
- Spinach: ~0.9g protein
- Kale: ~2.2g protein
- Brussels sprouts: ~3g protein
- Green peas: ~8g protein
Green peas are in a different league entirely because they’re a legume, not a true vegetable in the nutritional sense. Among non-legume vegetables, broccoli and Brussels sprouts consistently rank highest. Spinach, despite its reputation, delivers less protein per cup simply because raw spinach leaves are so light.
Protein Quality in Broccoli
Protein isn’t just about quantity. Your body needs nine essential amino acids to build and repair tissue, and most plant proteins are low in one or more of them. Broccoli contains all nine essential amino acids but is relatively low in a few, particularly leucine, which plays a key role in muscle building. This means broccoli protein is less efficient at stimulating muscle growth than animal protein or soy, gram for gram.
This isn’t a concern if you eat a varied diet. Combining broccoli with grains, legumes, nuts, or any animal protein throughout the day covers any amino acid gaps easily. You don’t need to combine them in the same meal.
Other Nutrients That Come With the Protein
The protein in broccoli comes packaged with an impressive nutrient profile that most high-protein foods can’t match. A single cup of raw broccoli delivers more than 100 percent of your daily vitamin C and about 75 percent of your vitamin K. It also provides 2 grams of fiber, folate, potassium, and a range of plant compounds linked to reduced inflammation.
Broccoli is also rich in sulforaphane, a compound that forms when you chew or chop the raw florets. This compound has been extensively studied for its potential role in supporting the body’s detoxification processes and reducing oxidative stress. Lightly steaming broccoli preserves most of these compounds while making the fiber and some nutrients easier to absorb. Boiling, on the other hand, leaches a significant portion of water-soluble vitamins into the cooking water.