How much protein is in 4 oz of broccoli, cooked?

A 4 oz (113g) serving of broccoli, cooked provides 2.7g of protein and 40 calories, along with 8.2g of carbohydrates and 0.5g of fat.

How much broccoli, cooked do I need to get 30g of protein?

To get 30 grams of protein from broccoli, cooked, you need 44.1 oz (1250 grams), which contains approximately 438 calories.

100 grams of broccoli, cooked contains 2.4g of protein (35 kcal). One full pound (16 oz / 454g) contains 10.9g of protein (159 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 2.7g Protein (40 kcal)

To hit 30g of protein from broccoli, cooked, measure 44.1 oz (1250 g) for ~438 calories.

Per 4 oz (113g US)

2.7g P

40 kcal · 8.2g C · 0.5g F

Per 100 Grams

2.4g P

35 kcal · 7.2g C · 0.4g F

Per 1 Pound (16 oz)

10.9g P

159 kcal total

30g Protein Portion

44.1 oz

1250g · 438 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	29.4 oz	833 g	292 kcal	60g C · 3.3g F
30g Protein	44.1 oz	1,250 g	438 kcal	90g C · 5g F
40g Protein	58.8 oz	1,667 g	583 kcal	120g C · 6.7g F
50g Protein	73.5 oz	2,083 g	729 kcal	150g C · 8.3g F