It is high in protein per calorie.Watercress has the following protein content ( 1 ): One cup (34 grams [g]) of watercress contains 0.8 g of protein.100 g of watercress contains 2.3 g of protein and 11 calories.Watercress is a rich source of vitamin C, a powerful antioxidant, and it also contains B vitamins, calcium, potassium, and vitamin A.Alfalfa sprouts have the following protein content ( 8 ): One cup (33 g) of alfalfa sprouts contains 1.3 g of protein.This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels.Spinach has the following protein content ( 15 ): One cup (25 g) of raw spinach contains 0.7 g of protein.100 g of spinach contains 2.9 g of protein and 23 calories.Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation ( 16 ).Chinese cabbage is a rich source of vitamins A, C, and K. It is also a good source of folate and a decent source of calcium and potassium.It may also have anti-inflammatory properties ( 21 , 22 , 23 ) Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer ( 24 ).Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer ( 25 ).People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish.Mustard greens have the following protein content ( 30 ): One cup (56 g) of chopped mustard greens contains 1.6 g of protein.100 g of mustard greens contains 2.9 g of protein and 27 calories.They are also a good source of vitamin E.
Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties ( 22 , 31 ).The same study also found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers, and broccoli.Collard greens have the following protein content ( 33 ): One cup (36 g) of chopped collard greens contains 1.1 g of protein.100 g of collard greens contains 3 g of protein and 32 calories.As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants ( 31 , 34 ).Broccoli has the following protein content ( 36 ): One cup (88 g) of chopped broccoli contains 2.5 g of protein.100 g of broccoli contains 2.8 g of protein and 34 calories.Also, like mustard greens, broccoli has a higher capacity to bind to bile acids when steamed, so eating steamed broccoli may help reduce cholesterol levels in the blood (32).Brussels sprouts are also very rich in vitamins C and K and are a good source of folate and vitamin B-6.Cauliflower Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.Cauliflower has the following protein content ( 42 ): One cup (107 g) of cauliflower contains 2 g of protein.100 g of cauliflower contains 1.9 g of protein and 25 calories. .
Broccoli 101: Nutrition Facts and Health Benefits
Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 1 , 2 ).SUMMARY Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.This antioxidant has numerous benefits, including lowering blood pressure in people with high levels. .
How Much Protein Is in Broccoli?
Raw broccoli is a surprisingly good source of protein, with 2.57g per cup.If you don't like eating your broccoli raw, boiling and steaming are common preparation methods.In addition to the protein, 1 cup of chopped, raw broccoli yields the following nutrients:.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?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.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. .
Are Vegetable Proteins Equal To The Protein In Beef?
Meat, eggs and dairy products are considered complete high-quality sources of protein that provide the full package of essential amino acids needed to stimulate muscle growth and improve weight management.In fact, research indicates that increasing consumption of high-quality complete proteins may optimize muscle strength and metabolism, and ultimately improve overall health.Heme iron is an important dietary component for promoting cognitive health, including memory, ability to learn and reasoning.“Unlike plant proteins, beef is the food supply’s most easily absorbed source of iron.A recent article in CBS Atlanta entitled, “Study: Vegetarians Less Healthy, Lower Quality Of Life Than Meat-Eaters,” further bolsters my point.A new study from the Medical University of Graz in Austria finds that a vegetarian diet — characterized by a low consumption of saturated fats and cholesterol that includes increased intake of fruits, vegetables and whole-grain products — carries elevated risks of cancer, allergies and mental health disorders.Chronic problems associated with vegetarians and people eating carnivorous diets rich in fruits and vegetables were linked to more frequent visits to doctors, which the study authors suggest requires public health programs to reduce the health risk due to their nutritional factors.”. .
Is broccoli a good source of protein?
Additionally, vegetables deliver protein without the cholesterol and fat in meat products, she says.“Broccoli is a good source of protein per calorie, but you’d need to eat huge amounts of it to meet your daily protein requirement,” May says.You’ll also have to turn to other protein sources to make sure you’re eating “complete” proteins, those that contain enough of the eight essential amino acids, May says.The same serving size of Atlantic salmon contains 121 calories and 17 grams of protein.A cup of quinoa contains 222 calories and 8 grams of protein.“There are many great sources of protein you can incorporate into your diet,” May says. .
Broccoli Nutrition Facts
grams cup chopped bunch spear (about 5" long) stalk cup, chopped or diced NLEA serving lb.Nutrition Facts.For a Serving Size of ( g).Amount of fat in Broccoli: Total Fat.How much saturated fat is in Broccoli?Amount of saturated fat in Broccoli: Saturated fat.How much monounsaturated fat is in Broccoli?Amount of monounsaturated fat in Broccoli: Monounsaturated fat.How much polyunsaturated fat is in Broccoli?Amount of polyunsaturated fat in Broccoli: Polyunsaturated fat.Amount of carbs in Broccoli: Carbohydrates.How many net carbs are in Broccoli?Amount of net carbs in Broccoli: Net carbs.How much maltose is in Broccoli?How much Vitamin A IU is in Broccoli?Amount of Vitamin A IU in Broccoli: Vitamin A IU.How much Vitamin D IU is in Broccoli?Amount of Vitamin D IU in Broccoli: Vitamin D IU.How much Iron is in Broccoli?How much Manganese is in Broccoli?How much Thiamine is in Broccoli?How much Isoleucine is in Broccoli?How much Aspartic acid is in Broccoli?Amount of Aspartic acid in Broccoli: Aspartic acid.How much Glutamic acid is in Broccoli?Amount of Glutamic acid in Broccoli: Glutamic acid. .
Top 10 Vegetables Highest in Protein
The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. .
Beef vs Broccoli
Recently an infographic appeared on social media showing a cube of cooked meat on the end of a fork next to a small floret of broccoli on the tines of an adjacent fork.Besides tofu, tempeh, beans and lentils, if you are specifically looking for items in the PRODUCE section that are a good source of protein:.Vegetarian Resource Group: "Protein in the Vegan Diet" http://www.vrg.org.Members of the editorial and news staff of USA TODAY Network were not involved in the creation of this content. .
Sorry Vegans, Broccoli Doesn't Have More Protein Than Steak
Sorry Vegans, Broccoli Doesn’t Have More Protein Than Steak.One of the problems with the vegan meme is that it makes claims about protein per 100 calories while showing images of broccoli and beef that are roughly the same size.Broccoli.According to the meme, 100 calories of broccoli has 11.1 grams of protein.Cooked broccoli, by the way, has even less protein – 6.8 grams of protein per 100 calories and 238 grams of total weight.Steak.In order to say how much protein steak has, we need to make some clarifications because different cuts have different ratios of protein and fat.5th cut: Beef, flank, steak, separable lean and fat, trimmed to 0″ fat, all grades, raw.Broccoli does have some protein, but it’s not a high-protein food as is steak.Check out my “visually stunning” recipe book, Be Bowled. .