Broccoli is a nutrient-dense cruciferous vegetable, but its protein content is often underestimated. This calculator helps you determine the exact protein in your broccoli based on weight and preparation method — whether raw, cooked, or frozen. Perfect for meal preppers, vegetarians, vegans, and anyone tracking their daily macronutrient intake.
Simply enter the weight of your broccoli and select the form (raw, boiled, steamed, or frozen). The tool uses USDA-standard values to compute protein, plus optional adjustments for chopped vs. whole florets. Use the quick-fill buttons for common serving sizes. Results include protein per serving and per 100g, plus a breakdown of other key macros.
🥦 Broccoli Protein Calculator
How to Use This Tool
Enter the weight of your broccoli in grams or ounces, select the form (raw, boiled, steamed, or frozen), and choose whether it's chopped or whole florets. Click Calculate to see the protein content plus a full macronutrient breakdown. Use the quick-fill buttons for common serving sizes like 85 g (3 oz) or 1 cup (148 g). The result also shows net carbs (total carbs minus fiber) — useful for low-carb or keto diets. For example, if you enter 150 g of raw chopped broccoli, the tool will compute protein, total carbs, fiber, and net carbs instantly. You can also switch between grams and ounces — the tool automatically converts ounces to grams for the calculation.
Formula Explained
Protein is calculated using USDA National Nutrient Database values per 100 grams of edible portion. For each form of broccoli, a fixed protein density is applied:
- Raw broccoli: 2.82 g protein per 100 g
- Boiled (drained): 2.38 g per 100 g
- Steamed: 2.38 g per 100 g
- Frozen (cooked): 2.81 g per 100 g
The formula is: Protein (g) = (Protein per 100 g × Weight in g) / 100. The cut factor (chopped vs. whole) is set to 1.0 because USDA data already accounts for typical preparation. Carbs and fiber are similarly scaled. For example, for 200 g of raw broccoli: protein = (2.82 × 200) / 100 = 5.64 g; total carbs = (6.64 × 200) / 100 = 13.28 g; fiber = (2.6 × 200) / 100 = 5.2 g; net carbs = 13.28 - 5.2 = 8.08 g.
Worked Examples
Example 1: 150 g raw broccoli, chopped.
Protein = (2.82 × 150) / 100 = 4.23 g. Total carbs = 9.96 g, fiber = 3.90 g, net carbs = 6.06 g.
Example 2: 200 g boiled broccoli, whole florets.
Protein = (2.38 × 200) / 100 = 4.76 g. Total carbs = 14.36 g, fiber = 6.60 g, net carbs = 7.76 g.
Example 3: 85 g frozen cooked broccoli (a typical side serving).
Protein = (2.81 × 85) / 100 = 2.39 g. Total carbs = 4.55 g, fiber = 2.30 g, net carbs = 2.25 g. This shows that a modest serving of frozen broccoli provides about 2.4 g of protein with very few net carbs — ideal for low-carb meal plans.
Tips for Accurate Tracking
Weigh broccoli before cooking for raw values, or after cooking for cooked values. Cooking reduces water content, concentrating nutrients — so 100 g raw and 100 g cooked have different densities. For meal prep, use the form that matches how you eat it. If you're tracking for a specific diet like keto or low-carb, pay attention to net carbs (total carbs minus fiber). For example, 100 g of raw broccoli has 6.64 g total carbs but only 4.04 g net carbs after subtracting 2.6 g of fiber — making it a keto-friendly vegetable. Also note that boiling can leach some water-soluble nutrients, but protein remains largely unaffected.
Frequently Asked Questions
Is broccoli a good source of protein? Broccoli provides about 2.8 g protein per 100 g raw — modest compared to animal sources, but excellent for a vegetable. It also contains all essential amino acids, though in limited amounts. Pair with grains or legumes for a complete protein profile. For example, a bowl of broccoli with quinoa and chickpeas can easily deliver 15-20 g of protein.
Does cooking affect protein content? The protein itself is heat-stable, but water loss during cooking concentrates it slightly. Boiled broccoli has slightly lower protein per 100 g (2.38 g) because it absorbs water, while frozen cooked broccoli retains more protein (2.81 g). However, the total protein in the entire serving remains nearly the same — the density per gram changes due to water content.
How does this compare to other vegetables? Broccoli has more protein than most leafy greens (e.g., spinach has ~2.9 g per 100 g raw) and is comparable to cauliflower (~2.0 g). For a higher-protein vegetable, consider edamame or lentils. See our carrot protein calculator for another option.
Can I use this for meal prep? Yes. If you batch-cook broccoli, weigh it after cooking and select the appropriate form (boiled, steamed, or frozen). The calculator will give you accurate macros for your prepped meals. For example, if you steam 500 g of raw broccoli and it reduces to 450 g after cooking, use the steamed option with 450 g for the most accurate results.
Reference Data
| Form | Protein (g/100g) | Carbs (g/100g) | Fiber (g/100g) |
|---|---|---|---|
| Raw | 2.82 | 6.64 | 2.6 |
| Boiled | 2.38 | 7.18 | 3.3 |
| Steamed | 2.38 | 7.18 | 3.3 |
| Frozen (cooked) | 2.81 | 5.35 | 2.7 |
Data sourced from the USDA FoodData Central. For more detailed nutrient profiles, visit the USDA database directly.