How Much Protein in Broccoli? Per Cup, Floret and 100 g
Per 100 g, raw broccoli has 2.8 g of protein, boiled broccoli has 2.4 g and boiled frozen broccoli has 3.1 g. A cup of chopped raw broccoli (91 g) has 2.6 g of protein. Per 100 g, raw broccoli also provides 34 kcal, 0.4 g of fat and 6.6 g of carbohydrate.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Broccoli, raw FDC 170379 | Raw | 2.8 g | 34 | 0.4 g | 6.6 g | 1 cup, chopped (91 g) | 2.6 g 1 cup, chopped (91 g) | 31 | |
| Broccoli, boiled FDC 169967 | Cooked | 2.4 g | 35 | 0.4 g | 7.2 g | ½ cup, chopped (78 g) | 1.9 g ½ cup, chopped (78 g) | 27 | |
| Broccoli, frozen, boiled FDC 169969 | Cooked | 3.1 g | 28 | 0.1 g | 5.4 g | 1 cup (184 g) | 5.7 g 1 cup (184 g) | 52 | |
| Broccoli florets, raw FDC 169330 | Raw | 3.0 g | 28 | 0.4 g | 5.1 g | 1 cup florets (71 g) | 2.1 g 1 cup florets (71 g) | 20 | |
Protein by amount: raw broccoli
| Cups, chopped | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 191 g | 91 g | 2.6 g | 31 | 0.3 g | 6.0 g |
| 2182 g | 182 g | 5.1 g | 62 | 0.7 g | 12.1 g |
| 3273 g | 273 g | 7.7 g | 93 | 1.0 g | 18.1 g |
| 4364 g | 364 g | 10.3 g | 124 | 1.3 g | 24.2 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 2.8 g of protein per 100 g for raw broccoli and 2.4 g for boiled, drained broccoli, a low figure next to 31 g for roasted chicken breast, and a cup of chopped broccoli weighs 91 g raw but 156 g boiled (calculated from USDA's half cup of 78 g).
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Tofu, firm (calcium sulfate and nigari) | 11.6 g | 9.0 g | 78 |
| Edamame, prepared | 9.8 g | 11.9 g | 121 |
| Broccoli, raw | 8.3 g | 2.8 g | 34 |
| Lentils, boiled (without salt) | 7.8 g | 9.0 g | 116 |
| Chickpeas, boiled | 5.4 g | 8.9 g | 164 |
| Peanuts, dry-roasted | 4.1 g | 24.4 g | 587 |
To find your own daily protein target, use the Protein Intake Calculator.
For comparison, see the protein in chicken breast and eggs, or browse high protein foods, ranked.
Frequently asked questions
How much protein is in a cup of broccoli?
A cup of chopped raw broccoli (91 g) has 2.6 g of protein (FDC 170379). A cup of chopped boiled broccoli (156 g, calculated from USDA's half cup of 78 g) has 3.7 g (FDC 169967), and a cup of boiled frozen chopped broccoli (184 g) has 5.7 g (FDC 169969).
How much protein is in 100 g of broccoli?
Raw broccoli has 2.8 g of protein per 100 g (FDC 170379), boiled broccoli 2.4 g (FDC 169967) and boiled frozen chopped broccoli 3.1 g (FDC 169969).
Does broccoli have more protein raw or cooked?
Per 100 g, raw broccoli has 2.8 g of protein and boiled broccoli 2.4 g (FDC 170379 and FDC 169967). Per cup the boiled figure is higher, 3.7 g against 2.6 g, because a cup of boiled chopped broccoli weighs more than a cup of raw.
How much protein is in a floret of broccoli?
USDA lists one raw broccoli floweret at 11 g, which has 0.3 g of protein, and a cup of raw florets at 71 g, which has 2.1 g (FDC 169330). Florets vary in size, so one floret may differ from the USDA weight.
How much protein is in a broccoli spear or stalk?
A raw spear (about 5 inches, 31 g) has 0.9 g of protein (FDC 170379) and a boiled spear (37 g) has 0.9 g (FDC 169967). A medium boiled stalk (180 g) has 4.3 g.
How much protein is in a head or bunch of broccoli?
USDA has no head entry for broccoli; its raw bunch is 608 g, which has 17.1 g of protein and 207 kcal (calculated from FDC 170379). Heads sold in stores vary in weight.
How many calories are in a cup of broccoli?
A cup of chopped raw broccoli (91 g) has 31 kcal and a cup of chopped boiled broccoli (156 g) has 55 kcal. Per 100 g that is 34 kcal raw and 35 kcal boiled (FDC 170379 and FDC 169967).
Broccoli vs chicken breast: which has more protein per 100 g?
Roasted chicken breast has 31 g of protein per 100 g and 165 kcal (FDC 171477), against 2.8 g and 34 kcal for raw broccoli (FDC 170379).
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Broccoli, raw. FDC ID 170379. ↗
- USDA FoodData Central, SR Legacy (April 2018). Broccoli, cooked, boiled, drained, without salt. FDC ID 169967. ↗
- USDA FoodData Central, SR Legacy (April 2018). Broccoli, frozen, chopped, cooked, boiled, drained, without salt. FDC ID 169969. ↗
- USDA FoodData Central, SR Legacy (April 2018). Broccoli, flower clusters, raw. FDC ID 169330. ↗