You’re staring at a bowl of greens, wondering if it actually counts toward your gains. Honestly, most people look at broccoli and see fiber or Vitamin C. They see a side dish you force yourself to eat so your doctor stays happy. But if you’re tracking macros, you’ve probably asked: how much protein in a cup of broccoli?
It’s about 2.5 to 2.6 grams.
That’s for one cup of chopped, raw florets. If you cook it, the number shifts because the vegetable shrinks and packs down. A cup of cooked broccoli actually hits closer to 3.7 grams. It isn't a steak. Obviously. But for a vegetable that is mostly water, that’s actually a pretty decent punch.
The math behind how much protein in a cup of broccoli
Let’s get nerdy for a second. When we talk about protein in vegetables, we have to look at the caloric ratio. If you eat 100 calories of broccoli, you're getting significantly more protein than if you ate 100 calories of, say, a donut or even some types of fruit.
According to the USDA FoodData Central database, 100 grams of raw broccoli contains roughly 2.8 grams of protein. Because a "cup" is a volume measurement and not a weight measurement, things get messy. A loosely packed cup of large florets might only weigh 70 grams. A cup of finely chopped stalks could weigh 100 grams. This is why meal PREP people get so frustrated.
You’ve got to decide if you’re measuring it raw or steamed. Steaming breaks down the rigid cellular structure (the cellulose). The broccoli wilts. You can fit way more "broccoli" into that measuring cup once it’s been hit with some heat. This is why a cup of cooked broccoli is often cited as having nearly 4 grams of protein. It's just denser.
Is it a "complete" protein?
This is where the internet loves to argue. You’ll hear people say plant protein is "incomplete." Technically, broccoli contains all nine essential amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
But there’s a catch.
The levels of certain amino acids, like leucine, are pretty low compared to animal sources. You’d have to eat a mountain of the stuff to get the same amino acid profile as a chicken breast. Does that mean it doesn't count? No. It just means you shouldn't rely on it as your only source. Your body pools amino acids throughout the day. If you eat some beans, some rice, and a bunch of broccoli, your liver handles the "completion" part of the job just fine.
Why the protein in broccoli actually matters
Most people aren't eating broccoli to get huge. They’re eating it because it’s a nutritional powerhouse that happens to help your protein goals.
Think about the "Fullness Factor."
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If you're trying to lose weight while maintaining muscle, you need volume. You could eat a tiny piece of cheese for 7 grams of protein, or you could eat two big bowls of broccoli. The broccoli provides about 5 to 7 grams of protein, but it also fills your stomach with fiber and water. You feel stuffed. The cheese? You’re hungry again in ten minutes.
Broccoli also contains bioactive compounds like sulforaphane. Dr. Jed Fahey from Johns Hopkins has spent years researching this stuff. It’s not just about the macros. It’s about the fact that while you’re getting those 2.6 grams of protein, you’re also triggering detoxification enzymes in your liver. You’re getting a hit of Vitamin K that helps your bones.
The "Protein per Calorie" Argument
This is a favorite talking point for vegans. Is it true that broccoli has more protein than steak?
No. Not really.
If you compare them by calorie, they are surprisingly close. 100 calories of broccoli has about 11 grams of protein. 100 calories of a lean steak has about 13 or 14 grams. The problem is the sheer volume. To get those 100 calories of broccoli, you have to eat roughly three and a half cups of the stuff. That’s a lot of chewing. Most people can eat 100 calories of steak in two bites.
So, while the how much protein in a cup of broccoli question is important for your tracking app, don't fall for the "broccoli is the new beef" memes. It’s a supporting actor, not the lead.
Maximizing the nutrients (and the taste)
If you’re going to eat it, don't boil it until it’s gray. That’s a crime.
Boiling leaches out the water-soluble vitamins. It also makes the protein feel... mushy. If you want to keep the integrity of the vegetable, go for a light steam or a quick stir-fry. High-heat roasting is also amazing, though it can slightly reduce the Vitamin C content.
- Raw: Best for Vitamin C and sulforaphane. Hardest to digest.
- Steamed: The gold standard. Keeps the protein intact and makes it easier on your gut.
- Roasted: The best flavor. Just watch the oil, or you’ll turn a low-calorie protein snack into a calorie bomb.
You should also think about the "bioavailability." Some plant proteins are harder for the body to break down because they are bound up in fiber. Cooking actually helps here. By softening the fibers, you’re making it easier for your enzymes to get in there and grab those amino acids.
What about the stems?
Stop throwing them away. Seriously.
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The stems actually contain a similar protein concentration to the florets. If you peel the woody outer skin off the stalk, the inside is sweet and crunchy. It’s like a water chestnut. If you’re counting how much protein in a cup of broccoli, including the chopped stems is a great way to bulk up the volume without wasting money.
Real-world comparison: Broccoli vs. Other Greens
How does our green tree-lookalike stack up against the competition?
If you look at spinach, you get about 0.9 grams per cup (raw). Kale is around 2 grams. Cauliflower? About 2 grams. Broccoli usually wins this fight. It’s one of the most protein-dense common vegetables you’ll find in a standard grocery store.
Asparagus is another heavy hitter, coming in at about 3 grams per cup, but it’s usually more expensive. For the budget-conscious person trying to squeeze every gram of protein out of their grocery bill, broccoli is the undisputed champ.
The "Broccoli Bloat" and your gut
We have to be honest: some people can't handle a lot of broccoli.
It contains a complex sugar called raffinose. Humans don’t have the enzyme to break this down in the small intestine. So, it travels to the large intestine where bacteria ferment it. Result? Gas. Bloating.
If you suddenly decide to eat five cups a day to hit your protein targets, your coworkers might hate you. The trick is to start small. Let your gut microbiome adjust. Over time, your body gets better at processing these cruciferous fibers. Also, ginger or peppermint tea can help if you overdo it.
Mixing for success
You shouldn't just eat a cup of broccoli and call it a day.
To really make that protein work, pair it with something that has complementary amino acids. A classic stir-fry with broccoli, bell peppers, and some sesame seeds or peanuts is a great start. Or toss it with some nutritional yeast. Nutritional yeast is a "complete" protein and adds a cheesy flavor without the dairy. Two tablespoons of "nooch" adds another 8 grams of protein.
Now, your "cup of broccoli" meal has suddenly jumped from 3 grams to 11 grams. That’s a real snack.
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Common misconceptions about broccoli protein
I’ve seen people claim that because broccoli has protein, you don't need meat or beans. That’s dangerous territory.
Broccoli is a "glory" vegetable—it does a lot of things well, but it isn't a miracle. If you're an athlete needing 150 grams of protein a day, you'd have to eat 60 cups of broccoli. Your digestive system would literally shut down.
Use it as a "protein booster." Think of it as the bonus points on a test. Your chicken or tofu is the main score, and the broccoli is what pushes you into the A+ range.
Also, frozen vs. fresh?
There is almost no difference in protein content. In fact, frozen broccoli is often "flash-frozen" at peak ripeness, meaning it might even have more nutrients than the "fresh" head that’s been sitting on a truck for a week. Don't feel guilty about buying the bags in the freezer aisle. They’re cheaper and the math stays the same.
Actionable Steps for your Diet
Stop overthinking it and just start adding it in. Here is how you actually use this information:
Buy by weight when possible. If you’re serious about tracking, stop using "cups" and start using a kitchen scale. 100 grams is 100 grams regardless of how you chop it.
The "Double Broccoli" Rule. Whenever a recipe calls for a vegetable side, double the broccoli. It’s the easiest way to add 5-6 grams of protein to a meal without adding significant calories.
Don't ignore the frozen bags. Keep three bags in your freezer. If you're low on your protein goal at the end of the night, a quick bowl of steamed broccoli with some salt and lemon is a 40-calorie fix that gives you a 3-4 gram bump.
Watch the toppings. If you cover your 3 grams of broccoli protein in 20 grams of fat from cheddar cheese sauce, you’ve defeated the purpose of "healthy" protein. Use spices, lemon juice, or a splash of soy sauce instead.
Pair with Lysine-rich foods. Since broccoli is slightly lower in lysine, eat it alongside things like lentils, black beans, or pumpkin seeds. This ensures your body has the full "kit" it needs to build muscle.
Broccoli isn't going to turn you into a bodybuilder overnight. But it's also not just "crunchy water." It’s a legitimate, nitrogen-containing food source that deserves a spot on your plate. Whether you’re vegan, keto, or just a regular person trying to eat better, knowing how much protein in a cup of broccoli helps you see the bigger picture of your nutrition. It’s 2.6 grams of fuel that comes with a side of life-extending phytonutrients. Eat up.