Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Broccoli
Raw Broccoli (Raw) contains 2.8g of protein per 100g, with 0.4g fat, 6.6g carbohydrates, and 34 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #170379 · Data as of Jan 2026 · All values per 100g
Broccoli, raw
Low FatLow CarbLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 2.8 g |
| Calories | 34 kcal |
| Total fat | 0.4 g |
| Carbohydrates | 6.6 g |
| Saturated fat | 0.114 g |
| Cholesterol | 0 mg |
| Fiber | 2.6 g |
| Sugars | 1.7 g |
| Sodium | 33 mg |
| Potassium | 316 mg |
How protein-efficient is Raw Broccoli?
Protein Energy
Moderate33%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
7.6
grams protein per 1g fat
Lean. A healthy balance of protein and fat.
Calories for 30g
362
calories
Pricey. You have to eat 362 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.114g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
33mg
Electrolyte
Potassium
HIGH
316mg
Electrolyte
Magnesium
21mg
Recovery
Iron
0.73mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
2.8g
Cooked
2.4g
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05