There is some debate over whether broccoli is a good protein source.
Some experts say that broccoli contains a high amount of protein, while others claim that the protein in broccoli is not as significant as we are led to think.
They are both true!
In comparison to other vegetables, broccoli has a relatively high protein content, accounting for about 29% of its dry weight.
However, because of its high water content, broccoli only delivers 3 grams of protein per cup.
Proteins are essential for our bodies to function.
They are the building blocks of our cells, tissues, and organs.
Proteins are involved in nearly every process in our bodies, including:
- Cellular repair
- Muscle growth and maintenance
- Enzyme production
- Hormone regulation
- Immune system function
Proteins are made up of amino acids, which are joined together in long chains.
There are 20 different amino acids that can be used to make a protein, and the sequence of amino acids determines the function of the protein.
Broccoli also contains a significant amount of fiber, as well as vitamins K, C, A, E, and numerous B vitamins, as well as minerals such as chromium, phosphorus, copper, and manganese.
Boiling and steaming are standard cooking techniques for broccoli if you don’t like it raw.
1 cup of chopped, fresh green, raw broccoli provides the following nutrients in addition to protein:
- 57 g protein
- 4 g fiber
- 288 mg potassium
- 43 milligrams calcium
- 66 milligrams of iron
- 19 milligrams of magnesium
- 60 milligrams of phosphorus
- 37 milligrams of zinc
Steaming the broccoli for 5 minutes or less is much better for nutritional retention, especially in terms of sulfur compounds and vitamin C.
You’ve cooked it for too long if it starts to lose its vivid, almost alien-green color.
Which Has More Protein, Chicken Or Broccoli?
Most people would say that chicken has more protein than broccoli.
And they would be right.
On the protein front, chicken has broccoli beat! 100 grams of chicken contains 27 grams of protein, while the same of broccoli contains a mere 3 grams.
So, which is better? Broccoli or meat?
There are a few things to consider when making this decision.
First, broccoli is a good source of fiber, which is important for keeping the digestive system healthy.
Meat is also a good source of protein, but it can be high in fat and cholesterol.
Second, broccoli is a low-calorie food, while meats are higher in calories.
This means that broccoli can help you lose weight or maintain a healthy weight, while meat may cause you to gain weight.
Third, broccoli contains vitamins and minerals that are important for maintaining health, such as vitamin C and folate.
Meat also contains some of these nutrients but in smaller amounts.
Overall, both broccoli and meat have their own benefits and drawbacks. It’s up to you to decide which one is right for you.
If you’re looking for a healthy option that will help you lose weight or maintain your health, then broccoli is a good choice.
Here is broccoli vs chicken comparison of some key nutrients.
- Potassium is abundant in broccoli and chicken breast.
- Lean chicken breast is high in protein and low in fat compared to other meats
- Broccoli is a high-quality source of vitamin C, K, and calcium
- Broccoli is a rich source of fiber and chicken has none
- Vitamin B6, Vitamin B12, and niacin are all higher in chicken breast, while broccoli has more folate.
- Chicken breast has more DHA than broccoli in terms of omega-3 fatty acids.
How Much Protein In Broccoli vs Steak?
While the amount of protein in broccoli and steak depends on a number of factors, including the cut of steak and the cooking method, in general, steak has way more protein than broccoli.
For example, a 6-ounce filet mignon steak has about 42 grams of protein, while a cup of cooked broccoli has only about 3 grams.
Of course, it’s important to remember that not all proteins are created equal.
Steak is a good source of protein, but it’s also high in saturated fat and cholesterol.
Broccoli, on the other hand, is low in fat and calories and is packed with vitamins and minerals.
We normally compare the nutrient composition of meals based on a typical serving’s weight, or the amount of food we usually eat, rather than calories.
The amount of protein in 100 grams of raw broccoli (steamed = 4 g) is 2.57 grams, based on the average of several samples.
T-bone steak contains 27 grams of protein per 100 grams, while porterhouse steak contains roughly 23 grams of protein per 100 grams.
When comparing similar amounts of broccoli and steak, it is clear that broccoli offers very little protein.
On average, 100 grams of lean steak contains 30 grams of protein, while 100 grams of steamed broccoli contains only 4 grams.
A cup of raw broccoli, on the other hand, has about 31 calories in it.
Assume you consume 100 calories worth of broccoli.
This amounts to approximately 3.3 cups of broccoli, delivering approximately 6.5 grams of protein.
Protein content in the same amount of steak is at least 10 grams OR MORE.
A really lean cut of beef, such as an eye of round, contains almost 18 grams of protein.
Broccoli does not, on a calorie-for-calorie basis, contain more protein than steak.
What Makes A Complete Protein With Broccoli?
Although broccoli is a decent source of protein, what we get from it is not a complete protein.
Broccoli delivers only 6 out of the 9 essential amino acids and should be combined with other sources of complete proteins such as meat, quinoa, buckwheat, hemp, and tempeh.
When we talk about complete proteins, we’re referring to those that contain all of the essential amino acids our bodies need.
Amino acids are the building blocks of proteins, and there are 20 of them in total.
Out of these 20 amino acids, 9 are considered essential because our bodies cannot produce them on their own.
We must get these essential amino acids from the foods we eat.
To acquire enough protein from broccoli alone, you’ll need 19 cups (1770 grams) for a typical female and 23 cups (1770 kilos) for a typical male.
That’s 603 calories and a whole lot of broccoli!
It’s a good idea to eat broccoli alongside more protein-rich foods.
Broccoli contains an abundance of six of the nine necessary amino acids in proportion.
Broccoli, on the other hand, is lacking in isoleucine, methionine, and leucine.
You can pair broccoli with meats like chicken, pork, beef, and seafood, the majority of which will deliver complete proteins.
However, if you were following a vegan or plant-based diet, the following are some of the best broccoli pairings to make up complete proteins.
- Broccoli and Hedge mustard seeds
- Hedge mustard seed is a good source of extra protein, and it’s high in isoleucine, methionine, and leucine which complements broccoli’s nutritional profile.
- Although carrots are low in protein, they are high in isoleucine, leucine, and methionine, all of which are beneficial to broccoli.
- Chia Seeds and Broccoli
- Chia seed is abundant in isoleucine, leucine, and methionine, which complements broccoli and makes it a good source of supplemental protein.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.