🥦

Broccoli

1 cup chopped per serving.

3.7g
protein per serving
Calories
55
per serving
Protein density
6.7
g per 100 cal
Calorie cost
14.9
cal per 1g protein
To hit 30g protein
8.1 cups
811g · 446 cal

Macro breakdown

Protein3.7g(23%)
Carbs11.2g(69%)
Fat0.6g(8%)
Fiber5.1g

Tips to maximize nutrition

1.Store Broccoli properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Brussels Sprouts
1 cup
3g

Meals with Broccoli

See all meals →
🥗

Chicken Quinoa Black Bean Bowl

25m

Grilled chicken breast with quinoa, black beans, and fresh broccoli. Portable meal prep bowl with 72g protein.

77gprotein
30gfiber
832cal
Dairy-FreeKid-Friendly
🥗

Salmon Quinoa Black Bean Bowl

25m

Omega-3 rich salmon with quinoa, black beans, and broccoli. Balanced portable bowl with 59g protein.

69gprotein
30gfiber
934cal
Dairy-Free
🥗

Edamame Lentil Broccoli Bowl

20m

Asian-inspired bowl with edamame, lentils, and quinoa. Vegan meal prep with 47g protein and 31g fiber.

58gprotein
38gfiber
793cal
VeganDairy-Free
🍲

Tofu Edamame Quinoa Stir-Fry

20m

Quick stir-fry with tofu, edamame, and broccoli over quinoa. Vegan with 51g protein.

62gprotein
25gfiber
744cal
VeganDairy-Free
🍲

Chicken Lentil Stuffed Sweet Potato

35m

Baked sweet potato stuffed with chicken and lentils. Comfort dinner with 86g protein and 23g fiber.

86gprotein
26gfiber
765cal
Dairy-Free
🍲

Tofu Black Bean Stir Fry

20m

Quick stir-fry with crispy tofu, black beans, and broccoli over quinoa. Vegan with 58g protein.

64gprotein
34gfiber
856cal
VeganDairy-Free

Frequently Asked Questions

Broccoli contains 3.7g of protein per serving. This makes it a moderate protein source with a protein density score of 6.7 (grams of protein per 100 calories).

You need approximately 8.1 servings of Broccoli to reach 30g of protein, which would provide about 446 calories. Consider combining with other protein sources for a more practical portion size.

Broccoli provides 3.7g of protein for 55 calories, giving it a calorie cost of 14.9 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Broccoli contains 5.1g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16