Boiled BroccoliVSRaw Broccoli
Raw Broccoli has 0.4g more protein per 100g than Boiled Broccoli — 2.8g vs 2.4g, a 18% difference caused by water loss during cooking, which concentrates protein by weight. Calorie and macronutrient values shift by the same mechanism. Source: USDA FoodData Central.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Boiled Broccoli | Raw Broccoli |
|---|---|---|
| Protein | 2.4 g | 2.8 g |
| Calories | 35 kcal | 34 kcal |
| Total fat | 0.4 g | 0.4 g |
| Carbohydrates | 7.2 g | 6.6 g |
Boiled Broccoli
Raw Broccoli
Which food fits which goal?
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.