Is Broccoli High in Protein? Separating Fact from Fiction

October 3, 2025 •

4 min read

While often praised for its high vitamin and mineral content, raw broccoli contains only about 2.5 grams of protein per chopped cup. The question, 'Is broccoli high in protein?' depends on how you define 'high,' especially when comparing it to other vegetables or more protein-dense sources.

Quick Summary

Broccoli provides a moderate amount of protein for a vegetable, offering essential amino acids and significant micronutrients. While not as protein-dense as legumes or meat, it contributes to overall protein intake and can be paired with other plant-based foods to form a complete protein. Its nutritional value is substantial, particularly for vitamins and fiber.

Key Points

Moderate Protein for a Vegetable: A cup of raw broccoli offers approximately 2.5 grams of protein, a significant amount compared to other vegetables but low relative to legumes or meat.
Contains All Essential Amino Acids: Broccoli is a complete protein, containing all nine essential amino acids, which is uncommon for a single plant source.
Rich in Vitamins and Minerals: Beyond protein, broccoli is an excellent source of Vitamins C and K, folate, potassium, and beneficial antioxidants.
Combine for a Protein Boost: Pairing broccoli with other plant-based foods like lentils, quinoa, nuts, or seeds can significantly increase a meal's total protein content.
Versatile and Nutrient-Dense: With high fiber and low-calorie content, broccoli is a valuable food for weight management and overall health, regardless of its protein level.
Cooking Method Affects Nutrient Retention: Steaming, roasting, or stir-frying is preferable to boiling for preserving broccoli's vitamins.

Understanding Broccoli's Protein Content

Broccoli's protein content is often misunderstood. While it is a valuable source of nutrients, including a respectable amount of protein for a vegetable, it is not a high-protein food in the same league as meat, dairy, or legumes. A single cup of chopped raw broccoli provides approximately 2.5 grams of protein. Though this is a higher amount per calorie than many other vegetables, it is important to place this in the context of an overall diet.

For someone following a plant-based diet, broccoli is a useful contributor to their total protein intake. It is also beneficial because it contains all the essential amino acids, making it a source of complete protein. However, the total quantity is low compared to other vegan-friendly options like edamame or lentils, which offer far greater protein density. For instance, a cup of cooked edamame can provide around 18 grams of protein.

How to Maximize Protein Intake with Broccoli

To get the most protein out of your broccoli, you can combine it with other plant-based foods that are rich in protein. The concept of 'complementary proteins' can help you create a complete amino acid profile in a single meal, although it is now understood that consuming a variety of plant proteins throughout the day is sufficient.

Here are some effective combinations:

Broccoli with Legumes: Adding chickpeas or lentils to a broccoli stir-fry or salad can create a powerhouse of protein and fiber. A bowl of lentil and broccoli dal is an excellent example of this combination.
Broccoli with Whole Grains: Serving roasted broccoli alongside a serving of quinoa or wild rice provides both a complete protein source and a hearty meal. Quinoa is one of the few plant-based foods that is naturally a complete protein on its own.
Broccoli with Nuts and Seeds: Topping steamed or roasted broccoli with a sprinkle of hemp hearts, sunflower seeds, or pistachios can boost the protein content significantly. A simple drizzle of tahini, made from sesame seeds, is another great option.

The Overall Nutritional Profile of Broccoli

Beyond protein, broccoli is an exceptional superfood packed with vital nutrients. It is especially renowned for its high vitamin and mineral content.

Vitamins: It is an outstanding source of Vitamin C, a powerful antioxidant essential for immune function and skin health. A single serving can provide well over the daily recommended intake. Broccoli is also very rich in Vitamin K1, which is important for blood clotting and bone health.
Fiber: With over 2 grams of fiber per cup, broccoli supports digestive health, promotes a feeling of fullness, and can aid in weight management.
Antioxidants: Broccoli is loaded with bioactive compounds like sulforaphane, which may help protect against various chronic diseases, including certain cancers.
Other Minerals: It provides decent amounts of folate, potassium, and manganese.

Protein Content: Broccoli vs. Other Foods

To put broccoli's protein contribution into perspective, here is a comparison with other common food items (all values approximate for a single cup):


Food Item	Approximate Protein (g)	Key Nutrient Takeaway
Broccoli (raw)	2.5 g	Excellent source of Vitamins C and K
Cooked Lentils	18 g	Very high in protein and fiber
Cooked Edamame	18.4 g	Complete plant-based protein source
Cooked Quinoa	8.14 g	Complete plant-based protein source
Cooked Spinach	6 g	Good source of iron and vitamins
Cooked Chicken Breast	43 g (6 oz)	Very high protein source (animal-based)

Cooking Methods and Protein

How you prepare your broccoli can also slightly impact its nutritional value. While boiling can lead to some nutrient loss, especially for water-soluble vitamins like C, cooking methods like steaming, roasting, and stir-frying are effective at preserving nutrients and enhancing flavor. The protein content itself is generally unaffected by cooking. One cup of cooked broccoli has a similar protein count to raw broccoli, although the density increases due to water loss.

Conclusion: A Nutritious Ally, Not a Protein King

Ultimately, the answer to "Is broccoli high in protein?" is nuanced. For a vegetable, it's a solid source, but it doesn't compete with traditional high-protein foods like meat or legumes. Its true value lies in its exceptional nutrient-to-calorie ratio, offering significant amounts of vitamins, minerals, antioxidants, and fiber for very few calories. For those building a balanced, plant-focused diet, broccoli is an indispensable component. By pairing it with complementary proteins like grains and legumes, you can easily create a meal that is not only packed with overall nutrients but also provides a substantial protein boost.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making any significant changes to your diet.

Frequently Asked Questions

No, cooking does not increase the total amount of protein in broccoli. However, since cooking removes water, the protein becomes more concentrated in a single serving by volume. The total protein content remains the same.

While broccoli is a complete protein, it is not practical or advisable to rely on it as a sole source of protein. You would need to consume an extremely large and calorie-dense volume of broccoli to meet your daily protein needs, which would result in an unbalanced diet.

The protein in broccoli, like other plant-based proteins, can be used effectively by the body. However, the concentration of protein in meat is significantly higher. For a balanced diet, it's recommended to consume a variety of protein sources, both plant and animal, to meet all nutritional needs.

Per serving, quinoa contains a significantly higher amount of protein than broccoli. One cup of cooked quinoa has over 8 grams of protein, compared to the 2.5 grams in a cup of raw broccoli. Both are complete proteins, but quinoa is more protein-dense.

There is no set amount, as it depends on your overall diet and protein goals. Instead of focusing on broccoli alone, incorporate it as a nutrient-rich vegetable alongside other, more protein-dense foods like legumes, grains, nuts, and seeds to ensure a balanced protein intake.

Yes, broccoli is one of the few plant-based foods that is considered a complete protein, meaning it contains all nine essential amino acids necessary for the body to function.