100g Broccoli Protein — 2.8 g | Nutrition Calculator

100g of Broccoli, raw contains 2.8 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Broccoli Protein Calculator

100g of Broccoli, raw contains 2.8 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.

Result

100g Broccoli Protein

2.8 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 1.21 cups)

Reverse math uses 2.8 g protein per 100 g from USDA FoodData Central reference.

Broccoli Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	3.4	0.3 g	0.7 g	0 g
25 g	8.5	0.7 g	1.7 g	0.1 g
50 g	17	1.4 g	3.3 g	0.2 g
100 g	34	2.8 g	6.6 g	0.4 g
150 g	51	4.2 g	9.9 g	0.6 g
200 g	68	5.6 g	13.2 g	0.8 g
250 g	85	7 g	16.5 g	1 g

Broccoli Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	26	2.1 g	4.9 g	0.3 g
Standard serving	100 g	34	2.8 g	6.6 g	0.4 g
Large serving	150 g	51	4.2 g	9.9 g	0.6 g

Broccoli Protein Range Around 100g

Weight	Protein	Calories
50 g	1.4 g	17
60 g	1.7 g	20
70 g	2 g	24
80 g	2.2 g	27
90 g	2.5 g	31
100 g	2.8 g	34
110 g	3.1 g	37
120 g	3.4 g	41
130 g	3.6 g	44
140 g	3.9 g	48
150 g	4.2 g	51
160 g	4.5 g	54
170 g	4.8 g	58
180 g	5 g	61
190 g	5.3 g	65

Broccoli Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	1.7 g	0.6	0 g	0.1 g	0 g
1 US tablespoon	5.2 g	1.8	0.1 g	0.3 g	0 g
1 US fluid ounce	10.4 g	3.5	0.3 g	0.7 g	0 g
1/4 US cup	20.7 g	7	0.6 g	1.4 g	0.1 g
1/3 US cup	27.6 g	9.4	0.8 g	1.8 g	0.1 g
1/2 US cup	41.4 g	14.1	1.2 g	2.7 g	0.2 g
1 US cup	82.8 g	28.2	2.3 g	5.5 g	0.3 g
1 US pint	165.6 g	56.3	4.6 g	10.9 g	0.7 g
1 US quart	331.2 g	112.6	9.3 g	21.9 g	1.3 g
1 US gallon	1324.9 g	450.5	37.1 g	87.4 g	5.3 g
100 mL	35 g	11.9	1 g	2.3 g	0.1 g
1 liter	350 g	119	9.8 g	23.1 g	1.4 g

Broccoli Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	2.8 g	2.8 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Broccoli Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	2.8 g	8.24 g/100 kcal	5.6%
Carbs	6.6 g	19.41 g/100 kcal	2.4%
Fat	0.4 g	1.18 g/100 kcal	0.5%

Broccoli Dietary Profile

Broccoli is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Broccoli Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Broccoli Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	3 g	50 g	6%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Broccoli

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Lentils	31 g	Vegetable	+0 g	+2 kcal	+0 mg
Mustard	64 g	Vegetable	+0 g	+4 kcal	+700 mg
Lettuce	226 g	Vegetable	+0 g	+4 kcal	+0 mg
Lentils	11 g	Vegetable	+0 g	+6 kcal	+0 mg
Zucchini	233 g	Vegetable	+0 g	+6 kcal	+0 mg
Mushroom	91 g	Vegetable	+0 g	-7 kcal	+4 mg

Broccoli Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Broccoli Serving Sizes

Small weighed portion (~50g): 1.4 g protein. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 2.8 g protein. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 4.2 g protein. Useful for meal-prep portions and larger servings.

Common Broccoli Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Broccoli, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Broccoli Protein — Frequently Asked Questions

How much protein is in 100g of Broccoli? 100g of Broccoli contains 2.8 g of protein (USDA FoodData Central). This is a low-protein food.

How much protein is in 1 cup of Broccoli? One US cup of broccoli weighs approximately 83g (density: 350 kg/m³). That serving contains 2.3 g of protein — computed as 83g ÷ 100 × 2.8.

How many grams of Broccoli do I need to eat to get 30 g of protein? To reach 30 g of protein from Broccoli, you need approximately 1071g — calculated as (30 ÷ 2.8) × 100 = 1071g.

Is Broccoli high in protein? Broccoli is low in protein at 2.8 g per 100g. If you're targeting this nutrient, Broccoli alone is unlikely to be sufficient.

What percentage of daily protein does 100g of Broccoli provide? 100g of Broccoli provides 2.8 g of protein, which is 5.6% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Broccoli alone, you would need ~1786g.

How efficient is Broccoli as a source of protein per calorie? Broccoli provides 8.24 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Broccoli protein calculator use? The calculator uses protein = weight in grams / 100 x 2.8 g. For example, 100g of Broccoli gives 2.8 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Broccoli a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Broccoli is a modest contributor — with 2.8 g of protein per 100g. For best results, combine Broccoli with other foods to hit your daily macro targets.

How reliable is the source data for Broccoli? Broccoli uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Broccoli raw or cooked? Broccoli should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

How to Calculate Broccoli Protein

Weigh raw. Place your broccoli on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Broccoli Protein to Similar Foods

More Broccoli Nutrition Pages

Why Volume ≠ Weight: Broccoli Density Explained

Broccoli is very light (350 kg/m³ — about 0.35× the density of water), so a 1-cup measure holds only ~83 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Broccoli.

Broccoli Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

100g Broccoli Protein — 2.8 g | Nutrition Calculator

100g of Broccoli, raw contains 2.8 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

2.8g

Safety: sodium pendingPortion: 3.53 ozFood fit: 58/100

Best benefits

Calorie-light volume: Useful when users want more plate volume without many calories.

Smart substitutes

Equivalent portions from local nutrition data.

Mushroom, white, raw

155 g | 8.59 pieces | 1.87 cups

+2g protein | +0 kcal | +0mg sodium

adds 2g protein

Mushroom, Crimini

113 g | 0.48 cups

+0.7g protein | +0 kcal | +5mg sodium

adds 0.7g protein

Fish, Cod, Atlantic, Wild Caught, Raw

52 g | 0.22 cups

+5.5g protein | +0 kcal | +154mg sodium

adds 5.5g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

2.8 g

Sodium

0 mg

Fiber

0 g

Potassium

0 mg

Calcium

0 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

May fit: May fit low-sodium meal planning for this serving.

Method, report, serving, and clinician note

Goal fit: 9% of 30g protein reference target.

Serving reality: 3.53 oz, 1.21 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|No major allergen flag in this source record.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

88g113.6g

cooked from raw | raw from cooked

Portion meaning

3.53oz

1.21 cups | no piece anchor

3.53 oz1.21 cups19.3 tbsp

Quality and next best move

58/100

Alternative for 30g protein: 186g Fish, Cod, Atlantic, Wild Caught, Raw

Better swap: Lettuce, Cos Or Romaine, Raw

Looks good for General healthy adult: no obvious logging issue detected.

Target progress2.8 / 30

Why this score?

Protein Density

9/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

100/100

Allergen Risk

100/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

34kcal

protein

2.8g

carbs

6.6g

fat

0.4g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 28 kcal/cup

100g Broccoli Protein Calculator

Result

100g Broccoli Protein

2.8 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 1.21 cups)

Reverse math uses 2.8 g protein per 100 g from USDA FoodData Central reference.

Broccoli Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	3.4	0.3 g	0.7 g	0 g
25 g	8.5	0.7 g	1.7 g	0.1 g
50 g	17	1.4 g	3.3 g	0.2 g
100 g	34	2.8 g	6.6 g	0.4 g
150 g	51	4.2 g	9.9 g	0.6 g
200 g	68	5.6 g	13.2 g	0.8 g
250 g	85	7 g	16.5 g	1 g

Broccoli Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	26	2.1 g	4.9 g	0.3 g
Standard serving	100 g	34	2.8 g	6.6 g	0.4 g
Large serving	150 g	51	4.2 g	9.9 g	0.6 g

Broccoli Protein Range Around 100g

Weight	Protein	Calories
50 g	1.4 g	17
60 g	1.7 g	20
70 g	2 g	24
80 g	2.2 g	27
90 g	2.5 g	31
100 g	2.8 g	34
110 g	3.1 g	37
120 g	3.4 g	41
130 g	3.6 g	44
140 g	3.9 g	48
150 g	4.2 g	51
160 g	4.5 g	54
170 g	4.8 g	58
180 g	5 g	61
190 g	5.3 g	65

Broccoli Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	1.7 g	0.6	0 g	0.1 g	0 g
1 US tablespoon	5.2 g	1.8	0.1 g	0.3 g	0 g
1 US fluid ounce	10.4 g	3.5	0.3 g	0.7 g	0 g
1/4 US cup	20.7 g	7	0.6 g	1.4 g	0.1 g
1/3 US cup	27.6 g	9.4	0.8 g	1.8 g	0.1 g
1/2 US cup	41.4 g	14.1	1.2 g	2.7 g	0.2 g
1 US cup	82.8 g	28.2	2.3 g	5.5 g	0.3 g
1 US pint	165.6 g	56.3	4.6 g	10.9 g	0.7 g
1 US quart	331.2 g	112.6	9.3 g	21.9 g	1.3 g
1 US gallon	1324.9 g	450.5	37.1 g	87.4 g	5.3 g
100 mL	35 g	11.9	1 g	2.3 g	0.1 g
1 liter	350 g	119	9.8 g	23.1 g	1.4 g

Broccoli Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	2.8 g	2.8 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Broccoli Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	2.8 g	8.24 g/100 kcal	5.6%
Carbs	6.6 g	19.41 g/100 kcal	2.4%
Fat	0.4 g	1.18 g/100 kcal	0.5%

Broccoli Dietary Profile

Broccoli is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Broccoli Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Broccoli Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	3 g	50 g	6%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Broccoli

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Lentils	31 g	Vegetable	+0 g	+2 kcal	+0 mg
Mustard	64 g	Vegetable	+0 g	+4 kcal	+700 mg
Lettuce	226 g	Vegetable	+0 g	+4 kcal	+0 mg
Lentils	11 g	Vegetable	+0 g	+6 kcal	+0 mg
Zucchini	233 g	Vegetable	+0 g	+6 kcal	+0 mg
Mushroom	91 g	Vegetable	+0 g	-7 kcal	+4 mg

Broccoli Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Broccoli Serving Sizes

Small weighed portion (~50g): 1.4 g protein. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 2.8 g protein. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 4.2 g protein. Useful for meal-prep portions and larger servings.

Common Broccoli Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Broccoli, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Broccoli Protein — Frequently Asked Questions

How much protein is in 100g of Broccoli? 100g of Broccoli contains 2.8 g of protein (USDA FoodData Central). This is a low-protein food.

How much protein is in 1 cup of Broccoli? One US cup of broccoli weighs approximately 83g (density: 350 kg/m³). That serving contains 2.3 g of protein — computed as 83g ÷ 100 × 2.8.

How many grams of Broccoli do I need to eat to get 30 g of protein? To reach 30 g of protein from Broccoli, you need approximately 1071g — calculated as (30 ÷ 2.8) × 100 = 1071g.

Is Broccoli high in protein? Broccoli is low in protein at 2.8 g per 100g. If you're targeting this nutrient, Broccoli alone is unlikely to be sufficient.

How to Calculate Broccoli Protein

Weigh raw. Place your broccoli on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Broccoli Protein to Similar Foods

More Broccoli Nutrition Pages

Why Volume ≠ Weight: Broccoli Density Explained

Broccoli is very light (350 kg/m³ — about 0.35× the density of water), so a 1-cup measure holds only ~83 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Broccoli.

Broccoli Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.