At a glance
- 3.7 g protein and 55 calories per 1 cup chopped (156 g).
- 6.9 g protein per 100 calories: #212 of 536 foods in our USDA list, #23 of 89 in vegetables.
- 5.1 g fiber and 64 mg sodium per serving.
What is broccoli like to eat?
Broccoli is a green vegetable with tender stems and small florets. It is roasted, steamed or stir-fried, and it pairs with almost any protein for an easy dinner.
How can you eat more broccoli?
Try this
Roast with olive oil and parmesanSteam and toss with lemon and garlicAdd to a chicken stir-fryStir into pasta or mac and cheeseIs broccoli good on a GLP-1?
Well-steamed broccoli is soft, and the florets are easier to eat than the stems on gentle days. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does broccoli compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Broccoli | 1 cup chopped | 3.7 g | 55 | 6.9 g |
| Cauliflower | 1 cup | 1.7 g | 25 | 7 g |
| Spinach | 1 cup | 0.9 g | 7 | 13.2 g |
| Chicken breast | 3 oz | 26.4 g | 140 | 18.8 g |
Close to broccoli per calorie: swiss cheese (6.9 g), kidney beans (6.9 g), milk (6.8 g), green peas (6.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Frozen broccoli is just as easy to use as fresh and keeps much longer.
What's the full nutrition for broccoli?
| Nutrient | Per 1 cup chopped (156 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 55 | 35 | |
| Protein | 3.7 g | 2.4 g | 7% |
| Fat | 0.6 g | 0.4 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 11.2 g | 7.2 g | |
| Fiber | 5.1 g | 3.3 g | 18% |
| Sugar | 2.2 g | 1.4 g | |
| Sodium | 64 mg | 41 mg | 3% |
| Calcium | 62 mg | 40 mg | 5% |
| Iron | 1 mg | 0.67 mg | 6% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Broccoli, cooked, boiled, drained, without salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
