Protein in Broccoli: How Much per 100g and per Portion
Raw green broccoli provides 4.3g of protein per 100g. For its low calorie count of 34 kcal per 100g, it is relatively protein-dense, delivering 12.6g of protein for every 100 kcal consumed. Over half of its energy, 51 percent, comes from protein, making it a useful vegetable for contributing to protein goals within a low-calorie diet.
CoFID 13-502 · Broccoli, green, raw
What the numbers say
- Protein per calorie. Broccoli provides 12.6g of protein for every 100 kcal. Over half of the energy in raw broccoli, 51 percent, comes from its protein content.
- Low fat, sugar and salt. According to UK front-of-pack labelling guidance, 100g of raw broccoli is rated ‘low’ (green) for fat, saturated fat, sugars, and salt.
- A source of fibre. A 100g amount of raw broccoli contains 4.0g of dietary fibre. An 80g portion provides 3.2g of fibre.
- High rank for a vegetable. Among the 14 vegetables and fruit on this site, broccoli ranks 2nd for protein content per 100g, and 3rd for protein per 100 kcal.
Broccoli macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 34 kcal 146 kJ |
2% | – |
| Protein | 4.3g | 9% | – |
| Fat | 0.6g | 1% | low |
| of which saturates | 0.1g | 1% | low |
| Carbohydrate | 3.2g | 1% | – |
| of which sugars | 1.9g | 2% | low |
| Fibre | 4g | – | – |
| Salt | 0.02g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in broccoli by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 3.4g | 27 | 2.6g | 0.5g |
| 100g | 4.3g | 34 | 3.2g | 0.6g |
| 150g | 6.4g | 51 | 4.8g | 0.9g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of broccoli for 20g or 30g of protein
- To get 20g of protein from broccoli alone, you would need to eat a large amount of 465g, which contains 158 kcal.
- For a 30g protein target, the amount needed increases to 698g of raw broccoli, providing 237 kcal.
- The data is for raw broccoli; remember that cooking methods can change the weight and nutrient density per 100g.
How it compares with other vegetables and fruit
Within the vegetables and fruit group, raw broccoli has a high protein content, ranking 2nd out of 14 foods on this site with 4.3g per 100g. It ranks higher than other green vegetables like Curly Kale (3.4g), Asparagus (2.9g), and Spinach (2.8g). When measured by protein per calorie, broccoli provides 12.6g per 100 kcal, which is more than kale, asparagus, and spinach. However, White Mushrooms are more protein-dense, offering 14.3g of protein per 100 kcal despite having only 1.0g of protein per 100g. Overall, broccoli ranks 118th out of 137 foods on the site for protein content.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Broccoli | 4.3g | 34 | 12.6g |
| Asparagus | 2.9g | 25 | 11.6g |
| Spinach | 2.8g | 25 | 11.2g |
| Curly Kale | 3.4g | 33 | 10.3g |
| White Mushrooms | 1g | 7 | 14.3g |
Quick answers
How much protein is in 150g of broccoli?
A 150g amount of raw green broccoli contains 6.4g of protein, 51 kcal, and 6.0g of fibre.
Is broccoli a good source of protein?
Broccoli has 4.3g of protein per 100g, which is high for a vegetable. Over half its energy comes from protein, making it a very protein-dense food for its low calorie count.
Is broccoli high in sugar?
No, raw broccoli is low in sugar, containing 1.9g per 100g. It receives a ‘low’ (green) rating for sugars on front-of-pack nutrition labels.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.