Amount of Protein in Broccoli

Welcome to the nutritional protein content in 14 different types of broccoli, ranging from 3.83 g to 1.14 g per 100g. The basic type of broccoli is Broccoli, raw, where the amount of protein in 100g is 2.82 g. 2.82 g of protein per 100g, from Broccoli, raw corresponds to 5% of the protein RDA. For a typical serving size of 1.000 cup chopped (or 91.00 g) the amount of Protein is 2.57 g. This corresponds to an RDA percentage of 5%.

The percentage of the recommended daily allowance (RDA) for protein is based on a 50 g RDA level for a mature adult.

Top ten broccoli products high in protein

Below is a summary list for the top ten broccoli items ranked by the amount or level of protein in 100g.

1. Broccoli raab, cooked : 3.83g (7%RDA)
2. Broccoli raab, raw : 3.17g (6%RDA)
3. Broccoli, frozen, chopped, cooked, boiled, drained, without salt : 3.10g (6%RDA)
4. Broccoli, frozen, spears, cooked, boiled, drained, without salt : 3.10g (6%RDA)
5. Broccoli, frozen, chopped, cooked, boiled, drained, with salt : 3.10g (6%RDA)
6. Broccoli, frozen, spears, cooked, boiled, drained, with salt : 3.10g (6%RDA)
7. Broccoli, frozen, spears, unprepared : 3.06g (5%RDA)
8. Broccoli, flower clusters, raw : 2.98g (5%RDA)
9. Broccoli, stalks, raw : 2.98g (5%RDA)
10. Broccoli, raw : 2.82g (5%RDA)

Following on from the ten top broccoli items or products containing protein we have a more comprehensive break down of Broccoli, raw, and the highest item containing protein which is Broccoli raab, cooked. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 14 types of broccoli.

At the bottom of the page is the full list for the 14 different types of broccoli based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the protein content in broccoli.

Broccoli, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Broccoli, raw should be considered along with the protein content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and protein related nutrients are Energy, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 34.00 kcal (2% RDA), the amount of Total Fat is 0.37 g (1% RDA) and the amount of Carbohydrate is 6.64 g (5% RDA). The nutritional content and facts for 100g, which includes Energy, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the protein levels in broccoli.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Broccoli, raw has a nutritional value score of 38.00 out of 100.Comparing the protein content and the nutritional density in 100g for Broccoli, raw; We class this as a medium to low protein content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Amount of protein per 100 Calories

100 calories of broccoli, raw is a serving size of 0 g, and the amount of Protein is 0 g (0% RDA). Other important and related nutrients and macronutrients such as Carbohydrate, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the protein RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup chopped (or 91.00 g)

For the food Broccoli, raw the typical serving size is 1.000 cup chopped (or 91.00 g) which contains 2.57 g of Protein. The protein percentage of the recommended daily value for this serving is 5 %.

To give 100% of the RDA, 20.0 servings of the typical serving size 1.000 cup chopped (or 91.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 30.94 kcal, the Total Fat content is 0.34 g and the Carbohydrate content is 6.04 g. The percentages are shown below in the protein chart, for the typical serving of protein and the related and important nutritional values.

Macronutrients in Broccoli, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup chopped or 91.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 6.3 (kcal).The total calories from carbohydrate is 21.6 (kcal).

Grams of protein in broccoli (per 100g)

This list of 14 types of broccoli, is brought to you by www.dietandfitnesstoday.com and ranges from Broccoli raab, cooked through to Broccoli, chinese, cooked where all food items are ranked by the content or amount per 100g. The nutritional protein content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much protein in broccoli.

The list below gives the total protein content in the 14 items from the general description 'broccoli' each of which show the protein amount as well as Energy, Total Fat and Carbohydrate. Below, is the top 14 food items shown in the protein chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for broccoli based on our density score out of 100 (ranked by the amount of protein per 100g) is shown in the below nutritional density chart.

The corresponding Calories for broccoli ranked by the amount of protein per 100g is shown below in the broccoli calories chart.

RDA for protein

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

Effect of Preparation and Storage on protein

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 6. The highest amount of protein from the 6 frozen items is in Broccoli, frozen, chopped, cooked, boiled, drained, without salt where the protein content is 3.10 g per 100g. The total food items which are raw is 4 items. The highest amount of protein from the 4 raw items is in Broccoli raab, raw where the content is 3.17 g per 100g. The number of food items which are cooked are 8 items. The highest amount of protein from the 8 cooked items is in Broccoli raab, cooked where the amount is 3.83 g per 100g. Comparing raw and cooked broccoli shows that cooking can change the levels of protein by 0.66 g in a 100g serving.

Average Content for broccoli

The average (or more correctly the arithmetic mean) amount of protein contained in 100g of broccoli, based on the list below of 14 different items under the general description of broccoli, is 2.85 g of protein. This average value corresponds to 5.09 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 28.86 kcal, the average amount of Total Fat is 0.34 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Protein is found in Broccoli, flower clusters, raw which in 100g contains 2.98 g of Protein. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Energy is 28.00 kcal, the amount of Total Fat is 0.35 g and the amount of Carbohydrate is 5.06 g.

Highest protein Content per 100g

Using the list below for the 14 different broccoli nutrition entries in our database, the highest amount of protein is found in Broccoli raab, cooked which contains 3.83 g of protein per 100g. The associated percentage of RDA is 7 %. For this 100g serving the Energy content is 33.00 kcal, the Total Fat content is 0.52 g, the Carbohydrate content is 3.12 g.

The lowest amount of protein in 100g is in Broccoli, chinese, cooked which contains 1.14 g. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 22.00 kcal, the amount of Total Fat is 0.72 g, the amount of Carbohydrate is 3.81 g.

The difference between the highest and lowest values gives a protein range of 2.69 g per 100g. The range for the other nutrients are as follows; 11 kcal for Energy, 0.2 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. For example 100g of Broccoli, raw contains 2.82 g of protein. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Broccoli, frozen, chopped, cooked, boiled, drained, with salt which contains 5.7 g in 1.000 cup (or 184.00 g). The percentage of the recommended daily value for this serving is 10 %. For this serving the Energy content is 51.52 kcal, the Total Fat content is 0.22 g and the Carbohydrate content is 9.84 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in protein

Broccoli List, protein Content per 100g 1. Broccoli raab, cooked - Protein   Nutritional Value : 50.00 / 100     food group - Vegetables and Vegetable Products   Protein (%RDA) Energy (%RDA) Total Fat (%RDA) Carbohydrate (%RDA)   Profile for a 100g serving :   3.83 g (7%) 33.00 kcal (2%) 0.52 g (1%) 3.12 g (2%)   Typical Serving size of 1.000 NLEA serving (or 85.00g):    3.26 g (6%) 28.05 kcal (1%) 0.44 g (1%) 2.65 g (2%)   Other serving sizes 1.000 bunch cooked (or 437.00g):   16.74 g (30%) 144.21 kcal (7%) 2.27 g (3%) 13.63 g (10%) 2. Broccoli raab, raw - Protein   Nutritional Value : 49.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   3.17 g (6%) 22.00 kcal (1%) 0.49 g (1%) 2.85 g (2%)   Typical Serving size of 1.000 cup chopped (or 40.00g):    1.27 g (2%) 8.8 kcal (0%) 0.2 g (0%) 1.14 g (1%)   Other serving sizes 1.000 stalk (or 19.00g):   0.6 g (1%) 4.18 kcal (0%) 0.09 g (0%) 0.54 g (0%) 3. Broccoli, frozen, chopped, cooked, boiled, drained, without salt - Protein   Nutritional Value : 38.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   3.10 g (6%) 28.00 kcal (1%) 0.12 g (0%) 5.35 g (4%)   Typical Serving size of 1.000 cup (or 184.00g):    5.7 g (10%) 51.52 kcal (3%) 0.22 g (0%) 9.84 g (8%) 4. Broccoli, frozen, spears, cooked, boiled, drained, without salt - Protein   Nutritional Value : 39.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   3.10 g (6%) 28.00 kcal (1%) 0.11 g (0%) 5.36 g (4%)   Typical Serving size of 0.500 cup (or 92.00g):    2.85 g (5%) 25.76 kcal (1%) 0.1 g (0%) 4.93 g (4%)   Other serving sizes 1.000 package (10 oz) yields (or 250.00g):   7.75 g (14%) 70 kcal (4%) 0.28 g (0%) 13.4 g (10%) 5. Broccoli, frozen, chopped, cooked, boiled, drained, with salt - Protein   Nutritional Value : 37.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   3.10 g (6%) 28.00 kcal (1%) 0.12 g (0%) 5.35 g (4%)   Typical Serving size of 1.000 cup (or 184.00g):    5.7 g (10%) 51.52 kcal (3%) 0.22 g (0%) 9.84 g (8%) 6. Broccoli, frozen, spears, cooked, boiled, drained, with salt - Protein   Nutritional Value : 38.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   3.10 g (6%) 28.00 kcal (1%) 0.11 g (0%) 5.35 g (4%)   Typical Serving size of 0.500 cup (or 92.00g):    2.85 g (5%) 25.76 kcal (1%) 0.1 g (0%) 4.92 g (4%)   Other serving sizes 1.000 package (10 oz) yields (or 250.00g):   7.75 g (14%) 70 kcal (4%) 0.28 g (0%) 13.38 g (10%) 7. Broccoli, frozen, spears, unprepared - Protein   Nutritional Value : 45.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   3.06 g (5%) 29.00 kcal (1%) 0.34 g (1%) 5.35 g (4%)   Typical Serving size of 0.330 package (10 oz) (or 95.00g):    2.91 g (5%) 27.55 kcal (1%) 0.32 g (0%) 5.08 g (4%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):   8.69 g (16%) 82.36 kcal (4%) 0.97 g (1%) 15.19 g (12%)   Other serving sizes 1.000 package (2 lb) (or 907.00g):   27.75 g (50%) 263.03 kcal (13%) 3.08 g (5%) 48.52 g (37%) 8. Broccoli, flower clusters, raw - Protein   Nutritional Value : 46.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.98 g (5%) 28.00 kcal (1%) 0.35 g (1%) 5.06 g (4%)   Typical Serving size of 1.000 cup flowerets (or 71.00g):    2.12 g (4%) 19.88 kcal (1%) 0.25 g (0%) 3.59 g (3%)   Other serving sizes 1.000 floweret (or 11.00g):   0.33 g (1%) 3.08 kcal (0%) 0.04 g (0%) 0.56 g (0%) 9. Broccoli, stalks, raw - Protein   Nutritional Value : 31.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.98 g (5%) 28.00 kcal (1%) 0.35 g (1%) 5.24 g (4%)   Typical Serving size of 1.000 stalk (or 114.00g):    3.4 g (6%) 31.92 kcal (2%) 0.4 g (1%) 5.97 g (5%) 10. Broccoli, raw - Protein   Nutritional Value : 38.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.82 g (5%) 34.00 kcal (2%) 0.37 g (1%) 6.64 g (5%)   Typical Serving size of 1.000 cup chopped (or 91.00g):    2.57 g (5%) 30.94 kcal (2%) 0.34 g (1%) 6.04 g (5%)   Other serving sizes 1.000 bunch (or 608.00g):   17.15 g (31%) 206.72 kcal (10%) 2.25 g (3%) 40.37 g (31%)   Other serving sizes 1.000 spear (about 5" long) (or 31.00g):   0.87 g (2%) 10.54 kcal (1%) 0.11 g (0%) 2.06 g (2%)   Other serving sizes 1.000 stalk (or 151.00g):   4.26 g (8%) 51.34 kcal (3%) 0.56 g (1%) 10.03 g (8%)   Other serving sizes 0.500 cup and chopped or diced (or 44.00g):   1.24 g (2%) 14.96 kcal (1%) 0.16 g (0%) 2.92 g (2%)   Other serving sizes 1.000 NLEA serving (or 148.00g):   4.17 g (7%) 50.32 kcal (3%) 0.55 g (1%) 9.83 g (8%) 11. Broccoli, frozen, chopped, unprepared - Protein   Nutritional Value : 47.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.81 g (5%) 26.00 kcal (1%) 0.29 g (0%) 4.78 g (4%)   Typical Serving size of 1.000 cup (or 156.00g):    4.38 g (8%) 40.56 kcal (2%) 0.45 g (1%) 7.46 g (6%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):   7.98 g (14%) 73.84 kcal (4%) 0.82 g (1%) 13.58 g (10%) 12. Broccoli, cooked, boiled, drained, without salt - Protein   Nutritional Value : 41.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.38 g (4%) 35.00 kcal (2%) 0.41 g (1%) 7.18 g (6%)   Typical Serving size of 0.500 cup and chopped (or 78.00g):    1.86 g (3%) 27.3 kcal (1%) 0.32 g (0%) 5.6 g (4%)   Other serving sizes 1.000 stalk and large (11"-12" long) (or 280.00g):   6.66 g (12%) 98 kcal (5%) 1.15 g (2%) 20.1 g (15%)   Other serving sizes 1.000 stalk and medium (7-1/2" - 8" long) (or 180.00g):   4.28 g (8%) 63 kcal (3%) 0.74 g (1%) 12.92 g (10%)   Other serving sizes 1.000 stalk and small (5" long) (or 140.00g):   3.33 g (6%) 49 kcal (2%) 0.57 g (1%) 10.05 g (8%)   Other serving sizes 1.000 spear (about 5" long) (or 37.00g):   0.88 g (2%) 12.95 kcal (1%) 0.15 g (0%) 2.66 g (2%) 13. Broccoli, cooked, boiled, drained, with salt - Protein   Nutritional Value : 40.00 / 100     food group - Vegetables and Vegetable Products   Protein Energy Total Fat Carbohydrate   Profile for a 100g serving :   2.38 g (4%) 35.00 kcal (2%) 0.41 g (1%) 7.18 g (6%)   Typical Serving size of 0.500 cup and chopped (or 78.00g):    1.86 g (3%) 27.3 kcal (1%) 0.32 g (0%) 5.6 g (4%)   Other serving sizes 1.000 stalk and large (11"-12" long) (or 280.00g):   6.66 g (12%) 98 kcal (5%) 1.15 g (2%) 20.1 g (15%)   Other serving sizes 1.000 stalk and medium (7-1/2" - 8" long) (or 180.00g):   4.28 g (8%) 63 kcal (3%) 0.74 g (1%) 12.92 g (10%)   Other serving sizes 1.000 stalk and small (5" long) (or 140.00g):   3.33 g (6%) 49 kcal (2%) 0.57 g (1%) 10.05 g (8%)   Other serving sizes 1.000 spear (about 5" long) (or 37.00g):   0.88 g (2%) 12.95 kcal (1%) 0.15 g (0%) 2.66 g (2%)

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