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How Much Protein Is in Broccoli?

How Much Protein Is in Broccoli?

Raw broccoli is a surprisingly good source of protein, with 2.57g per cup. Broccoli also has a lot of fiber, along with noteworthy amounts of vitamins K, C, A, E, and several B vitamins, plus minerals like chromium, phosphorus, copper, and manganese. If you don't like eating your broccoli raw, boiling and steaming are common preparation methods.
 
Broccoli's Nutrient Profile
In addition to the protein, 1 cup of chopped, raw broccoli yields the following nutrients:
  • Protein: 2.57g
  • Fiber: 2.4g
  • Calcium: 43mg
  • Iron: 0.66mg
  • Magnesium: 19mg
  • Phosphorus: 60mg
  • Potassium: 288mg
  • Zinc: 0.37mg.
And don't throw out those broccoli leaves and stalks! You'll get roughly the same nutrient content from all parts of the broccoli plant, including the flowers or florets, leaves, and nonwoody portions of the stalk.

Tip
Want a hand getting the best broccoli from your local store or farmer's market? Look for three things: tightly closed flowers that look like tiny green buds, an overall vibrant green color, and a "crisp" feeling. Try bending the broccoli stalks or the arms of the broccoli crowns (the florets). If they feel floppy to the touch, that particular bunch of broccoli has already started to dry out.
 
How to Cook Your Broccoli
Like many vegetables, broccoli is the richest in nutrients when it's raw. But if you don't enjoy the taste or texture of raw broccoli, or the "sulfur breath" feeling it sometimes generates, you can boil it or steam it. A cup of boiled broccoli contains the following nutrient breakdown:
  • Protein: 1.86g
  • Fiber: 2.6g
  • Calcium: 31mg
  • Iron: 0.52mg
  • Magnesium: 16mg
  • Phosphorus: 52mg
  • Potassium: 229mg
  • Zinc: 0.35mg
  • Vitamin A: 60mcg/1,207 IU
  • Vitamin C: 50.6mg
  • Vitamin E: 1.13mg
  • Vitamin K: 110.1 mcg.
Lightly steaming the broccoli is even better for nutrient retention, especially regarding vitamin C and sulfur compounds; aim to cook it for 5 minutes or less. If it starts to lose the bright, almost alien-green color, you've cooked it for too long.
 
The Health Benefits of Broccoli
Why eat broccoli rather than all the other good-for-you vegetables out there? First off, it's delicious, especially when topped with a drizzle of honey lemon sauce or a zingy orange-sesame blend. Second, its sulfur compounds have been shown to have anti-inflammatory effects; broccoli is rich in antioxidants, and some of the compounds in broccoli can even help remove toxins from your cells. There's even a rapidly growing body of research showing that regularly consuming broccoli can help reduce your risk of developing a number of cancers.

 

Vegetari - Ek Kisan Ki Dukaan

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