Boiled BroccoliVSRaw Broccoli
Comparing different preparation states of Broccoli
Boiled Broccoli
Raw Broccoli
Nutritional Comparison Summary
When comparing Boiled Broccoli and Raw Broccoli, there are notable nutritional differences that can influence your dietary choices. Raw Broccoli contains 0.4g more protein per 100g serving, representing a 18% difference in protein content. With 2.8g of protein, Raw Broccoli is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Raw Broccoli offers only 34 calories per 100g compared to 35 calories in Boiled Broccoli. In terms of protein efficiency (protein per calorie), Raw Broccoli delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
Muscle Building & Recovery
Raw BroccoliWith 2.8g of protein per 100g, Raw Broccoli provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw BroccoliAt only 34 calories per 100g, Raw Broccoli allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw BroccoliRaw Broccoli offers the best protein-to-calorie ratio, delivering 2.8g of protein for just 34 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw BroccoliBoth are excellent plant-based options. Raw Broccoli edges ahead with 2.8g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Raw BroccoliWith only 6.6g of carbohydrates per 100g, Raw Broccoli fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw BroccoliFor everyday fitness enthusiasts seeking balanced nutrition, Raw Broccoli offers a good protein content at 2.8g with 34 calories, fitting well into most active lifestyle meal plans.