Is Broccoli More Protein Than Meat? The Calorie vs. Volume Debate

November 12, 2025 •

3 min read

Per calorie, some sources show that broccoli contains more protein than beef, a surprising fact that often sparks debate. However, this claim can be highly misleading when comparing typical serving sizes and protein quality. The answer to whether is broccoli more protein than meat hinges entirely on how you measure it and what nutritional factors you prioritize.

Quick Summary

This article explores the question of whether broccoli contains more protein than meat by comparing protein density per calorie versus per serving size. It examines the nutritional completeness of both protein sources and discusses the practical implications for meeting daily protein requirements.

Key Points

Protein Per Calorie: On a per-calorie basis, broccoli has a higher protein concentration than some cuts of meat, though this is often a misleading comparison.
Protein Per Serving: Per typical serving size or weight, meat contains significantly more protein than broccoli.
Complete vs. Incomplete: Animal protein (meat) is a complete protein, containing all nine essential amino acids, while broccoli is an incomplete protein.
Complementary Proteins: Plant-based diets can still provide all essential amino acids by consuming a variety of plant proteins throughout the day, such as combining grains and legumes.
Overall Nutrition: Broccoli offers superior fiber, vitamins (C, K), and antioxidants, which meat lacks, highlighting the importance of looking beyond just protein.

The Viral Claim: Protein Per Calorie

The myth that broccoli has more protein than meat largely stems from a comparison of protein per calorie, which can be a misleading metric. Gram for gram, meat contains significantly more protein. For example, 100 grams of lean ground beef has around 26 grams of protein, whereas 100 grams of raw broccoli contains only about 2.5 grams.

However, when comparing protein content per 100 calories, broccoli's low-calorie density makes its protein percentage seem higher. A 100-calorie serving of broccoli contains approximately 8-11 grams of protein, while 100 calories of lean beef might contain 6-17 grams, depending on the cut and cooking method. While this proves broccoli is remarkably nutrient-dense, it is not practical for high-protein diets.

Why Calorie-Based Comparison Isn't Practical

To consume the same amount of protein from broccoli as you would from a single steak, you would need to eat an impossibly large volume of the vegetable. For example, to get 20 grams of protein, you would need to eat over 700 grams of broccoli, compared to just 80 grams of steak. This makes it an impractical protein source for those with high protein needs or limited appetites.

Protein Quality: Complete vs. Incomplete

Beyond just the quantity, the quality of protein is a critical factor. Protein is made of building blocks called amino acids, nine of which are considered essential because the body cannot produce them and they must come from food.

Animal Protein: The Complete Package

Meat is considered a "complete" protein because it contains all nine essential amino acids in sufficient quantities. This makes animal-based proteins highly bioavailable, meaning the body can absorb and use them more effectively for muscle repair, growth, and other functions. Excellent examples include:

Beef
Chicken
Pork
Fish

Plant-Based Protein: Combining for Completeness

Most plant proteins, including broccoli, are considered "incomplete" because they lack sufficient amounts of one or more essential amino acids. However, this does not mean plant-based diets are inadequate. By eating a variety of plant foods throughout the day, you can get all the essential amino acids needed for a complete protein profile. Examples of complementary protein combinations include:

Rice and beans
Hummus and pita bread
Peanut butter on whole-grain bread

Comparison Table: Broccoli vs. Meat (Per Serving)


Nutrient	Raw Broccoli (100g)	Lean Beef (100g)	Chicken Breast (100g)
Protein	~2.5g	~26g	~31g
Calories	~31 kcal	~217 kcal	~165 kcal
Fiber	~2.4g	0g	0g
Vitamin C	90% DV (per 91g)	0% DV	0% DV
Iron	Small amounts	Rich source (heme iron)	Good source (non-heme iron)
Complete Protein	No	Yes	Yes

The Broader Nutritional Picture

Focusing solely on protein misses the full nutritional context. Broccoli is rich in fiber, vitamins C and K, and antioxidants, offering numerous health benefits like reduced inflammation and cancer prevention. Meat, while an excellent protein source, can be higher in saturated fat and may carry other health risks, though lean cuts in moderation can be part of a healthy diet. A balanced diet should consider all micronutrients, not just the protein content.

Conclusion

In summary, the notion that is broccoli more protein than meat is a myth based on a misleading comparison of protein per calorie. While broccoli is an extremely healthy, nutrient-dense food with a higher protein density per calorie, meat provides a more efficient and complete source of protein per typical serving size. Both can play a role in a healthy diet, and the right choice depends on your specific nutritional needs and health goals. For high protein requirements, meat is a practical source of complete protein. For overall health and nutrient diversity, incorporating abundant plant foods like broccoli is highly beneficial. A balanced approach often proves best.

The Verdict: Quality and Quantity Both Matter

Your dietary choices should reflect a balance of nutrient density, protein quality, and practicality. Whether you favor a plant-based or omnivorous diet, understanding the full nutritional profile of your food is key. For those seeking complete proteins efficiently, meat is the clear winner on a per-serving basis. For a wealth of vitamins, minerals, and fiber, broccoli is a superstar. The best diet includes a smart balance of both or well-planned combinations of plant-based foods to ensure all nutritional needs are met.

Here is a reputable source on plant vs. animal protein differences.

Frequently Asked Questions

While broccoli contains protein, you would need to consume an impractical amount to get enough protein for significant muscle building. It's better for muscle growth to combine it with more concentrated protein sources.

Plant-based proteins are often 'incomplete,' meaning they lack some essential amino acids. However, a varied plant-based diet, combining different plant protein sources, can provide all the essential amino acids needed.

A complete protein is a food source that contains all nine essential amino acids that the human body cannot produce on its own. Animal products like meat and eggs are examples of complete proteins.

Yes, it is possible to get enough protein on a vegetarian or vegan diet. By eating a variety of plant-based protein sources, such as quinoa, lentils, and beans, you can easily meet your daily amino acid requirements.

This claim originates from a specific comparison of protein content per calorie, not per serving or gram. Because broccoli is very low in calories, its protein ratio per calorie is higher, creating a misleading statistic.

Broccoli is rich in vitamins C and K, fiber, and antioxidants. It's linked to health benefits such as reduced inflammation, improved heart health, and anti-cancer properties.

Yes, the heme iron found in meat is more easily absorbed by the body than the non-heme iron found in plants like broccoli. However, consuming vitamin C with plant-based iron can boost absorption.