Broccoli is a good source of protein. In the raw state, 100 g broccoli has a protein amount of 3.5 g. When cooked, broccoli provides around 2.8 g of protein per 100 g. Unlike most animal protein sources, this vegetable is a rich source of vitamins A and C.
Some articles even state that broccoli contains more protein than meat. We checked this and did the math.
Does broccoli contain more protein than meat?
The protein content of broccoli: Steamed broccoli contains around 2.8 g of protein per 100 grams.
The protein content of meat: The amount of protein in steak varies depending on meat and source cut. The following table gives the nutritional information from various calorie tables. The number of calories was calculated based on the calorific values of the macronutrients themselves. It can be marginally different due to the rounding of decimal places in the respective calorie calculators
Nutritional Values per 100 g of Beef Steak
|Source 1||Source 2||Source 3||Source 4|
|Protein||28 g||20 g||22 g||23 g|
|Fat||5 g||9 g||6 g||7 g|
|Carbohydrates||0 g||0.5 g||0 g||0 g|
|Calories||157 kcal||166 kcal||146 kcal||154 kcal|
A lean grilled beef steak contains an average of around 23 g protein per 100 g – broccoli, on the other hand, only 2.8 g. The absolute amount of protein is therefore higher in meat than in broccoli.
|Broccoli cooked (per 100 g)||Steak (per 100 g)|
|Protein||2.8 g||23 g|
|Fat||0.4 g||7 g|
|Calories||34 kcal||154 kcal|
Normalization to the Amount of Calories
As shown in the table above, a steak has more calories than broccoli for the same amount. If you look at the energy content, broccoli has 34 kcal per 100 g compared to 154 kcal per 100 g in steak.
How much protein do you take in if you consume the same amount of energy from both foods?
Suppose you eat 100 g of a steak. Then you consume 154 kcal and 23 g of protein.
To get the same amount of calories from broccoli, you would have to eat around 450 g of the vegetable. There are 12.6 g of protein in 450 g of broccoli. Even when looking at the protein content about the number of calories, the steak is superior to broccoli.
Result: meat contains more protein than broccoli
Looking at the protein in isolation, steak is superior to broccoli in both absolute and relative terms. Claims that broccoli contains more protein than meat cannot be verified based on our calculations.
As a vegetable, broccoli is a good source of protein. Paired with other foods that replenish missing amino acids, broccoli can make a valuable contribution to the daily protein requirement. Broccoli contains a considerable amount of fiber, potassium, folic acid, vitamin A and vitamin C and is therefore to be classified as a recommended food.
Also Read: Vitamins And Their Function In Your Body