Broccoli vs. Beef

Broccoli DOES NOT have MORE PROTEIN than beef


Guy clearly eats Broccoli for his main source of protein for the vegan gains…He’s so hardcore in fact, that he eats it raw!

The title says it all. Broccoli does NOT have more protein than beef. There has been a picture floating around that’s for some reason popular lately, that has made all vegans, rock a vegan boner (or lack-there-of) that they just can’t wait and self to tout their superiority of their “plant based diet”.

So what is this picture that I’m referring to?



Broccoli has more protein than beef per 100 calories

Broccoli vs. Beef

This picture here. 6.4 grams of protein beef has from 100 calories and broccoli has 11.1 grams of protein from 100 calories.

“what the hell! What have I been doing with my life?!!! Screw beef! I’m using broccoli for my protein!”….If this is what you have thought at any point, you need to be summarily executed, because that statement is so stupid, it’s a stupid as a petrol station in hell, and I shall tell you why! But before we do that, we first have to know where exactly did this claim come from.


seriously, if you are so stupid to think that making a petrol station in hell is the best business idea, then you might think that eating broccoli instead of steak for protein is a great idea too.

Where did this broccoli has more protein than steak claim come from?

This comes from quote comes from a site called from a guy named “Larry Law”: “Dr. Joel Fuhrman, M.D., author of the book, Eat To Live, compares 100-calorie portions of steak, broccoli, romaine lettuce, and kale. Broccoli wins the challenge with 11 grams of protein, kale has 7 grams, romaine lettuce has 7 grams, and steak loses at 6 grams! Broccoli has nearly twice as much protein as steak per 100-calories.”

This is the book where the claim came from, it’s on Amazon for all of you to check out.

It’s from a well-respected health professional who has written a book, so it must be correct and we should take it as gospel right? Well….Being a rebel that I am that doesn’t like authority, and is always sceptical, I wanted to ask the million dollar question…

The million dollar question: Does Broccoli have more protein than steak?

I’m going to go to two sources and have the most laziest calculations for all of you, to find out if Broccoli has more protein than steak. One is Google, which is easy for anyone to find use and find out calories, protein, carbs, fats, and other nutritional content of foods per gram, calories etc. And the other which is more exact is the USDA’s Agricultural Research Service’s Nutrient Data Laboratory Database.

Broccoli vs Beef


We see that 100 grams of broccoli has 2.8 grams and 34 calories. Let’s look at beef.

Screenshot from 2015-09-10 12:44:02

So we got the figures now? Good! So, let’s now compare, the ultra lazy way. Let’s divide the steak in two. So you have 122 calories, and you have 13.5 grams of protein.

Now, let’s put 300 grams for the broccoli. That’s 102 calories, and 8.4 grams of protein.

And just to satisfy the “wait, but broccoli has less calories than beef, so that’s not a fair answer”, then fine, let’s do 400 grams of broccoli then.

That’ll add to 136 calories and 11.2 grams of Protein!

So concluding from this, even if you consumed more calories from broccoli then you would beef, YOU’D STILL NOT GET MORE PROTEIN THAN BEEF!

And as for USDA’s Agricultural Research Service’s Nutrient Data Laboratory Database?

Well the figures are in, and to not waste time showing you more equations, I’m just going to get straight to it.

(3) Chopped RAW broccoli‘s protein content per 100 calories? 8.29 grams of protein.

(4) Broiled beef top sirloin steak? 11.08 grams of protein.

That’s right! Beef STILL has more protein than Broccoli. If you want to talk just purely based on a numbers game, then congratulations! You don’t know how to do some simple maths, should consider going back to kinder garden, and doing it Billy Madison style, and this is coming from someone who actually does suck at maths.


But that’s not all!!!

Now that we got which has more protein out of the way, let’s look at another over-looked number out of this whole thing: GRAMS. Holy hell, look at the comparisons here. In the examples above, you have 50 grams of steak, and 400 grams of broccoli against each other. THAT IS A LOT OF BROCCOLI, and all for a measly 11.2 grams of protein! So, for argument’s sake, what if you were trying to get 100 grams of protein a day (which is too small of an intake anyway and especially for hard training people)?

So if we take, 11.2 grams of protein from that 400 grams of broccoli, and multiply that by 9, we get 100.8 grams of protein from broccoli…AND BLOODY 3,600 GRAMS OF BROCCOLI.



You’d literally be eating one or two of those containers every single day of them if you want a visual.

Still think it’s a good idea to make Broccoli your prime source of protein? Then here’s some other factors to consider

If you got this far and still think Broccoli is going to be the way to muscle gains by making it your main source…Then go unplug your computer, turn on the water in the bathtub until the whole room and house is flooded, bring all other electrical devices with you, and go have a dive right in along with them, because I’ve no idea how you found my page on the internet, how you’re even using a computer, and how you even learned how to breathe…But anyway, that’s just friendly advice, but seeing as the better option, I suppose is to make you smarter than eating a minimum of 3.6kg of broccoli a day, every day, then consider these next points:

  • AMINO ACIDS – Firstly, and now putting broccoli aside for a bit, you are NOT going to get all your nutritional protein requirements the best way. Beef has all the amino acids available, for your daily requirements, as do other meat, and yet, to match what you need on a daily basis if you were going down the route of just eating plants and nothing but it, you’d have to consume SO much more calories in absurd amounts (like 3.6kg of broccoli, and even that isn’t going to cut).
  • VARIETY and nutritional deficiencies – You are not going to have the variety required at the end to get everything else you need. You mean to tell me, that you’ll be able to still eat after 3.6kg of broccoli, or having to eat the enormous amounts of strictly plant based foods? I don’t think so, and if you could, you’d be a damn cow, and you’d not have a job, you’d be eating every second of the day. Otherwise, if you just ate meat, and then ate fruits and vegetables together, you’d cover your nutritional bases much better, be able to get more variety, and ensure you’re getting all your macro and micro nutrient needs.
  • Too much fiber – Go ahead, fart all day to your heart’s content and crap all day while you’re at it. Too much fiber is definitely a bad thing for your gut, and you’re definitely going to get too much if you solely rely on UNCOOKED RAW vegetables.


Don’t be a dumbass, don’t go eating a boat load (literally) of broccoli, and expect to look like Ronnie Coleman. It’s not going to happen. Beef has more calories than broccoli, kale, and all the other vegetables listed than the book by Joel Fuhrman, eat to live, has suggested, and the next time someone who says that they’ve got their testosterone rocking, muscles pumping, and it’s all because they eat broccoli as their main source, you should for a joke go hook them up with a girl who needs a good laugh.


Because, they are good for a laugh.

PDH Fitness AKA Pain doesn’t hurt


Ceps Weston Domingo is a Melbourne personal trainer in Australia and nutritional consultant, he has his own private training studio called PDH Fitness that you can train at by signing up by clicking HERE or visiting the homepage


Copyright © Ceps Weston Domingo


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  • Ingrijirea copiilor

    Reply Reply October 8, 2015

    This is the perfect web site for anybody who would like to find out about this topic.
    You realize so much its almost tough to argue with you (not that I personally would want to…HaHa).
    You certainly put a brand new spin on a subject that has
    been discussed for decades. Wonderful stuff, just great!

    • CepsWeston

      Reply Reply December 2, 2015

      Haha decades? Geezus, if this topic has been going on for decades I’ve sure been living under a rock the good amount of those years! But still, glad I could put a dent from this stupid debate!

  • Chris Teskey

    Reply Reply October 30, 2015

    Your source for the amount of protein in broccoli is incorrect. You have simply done the sloppy research you accuse others of doing.

    • CepsWeston

      Reply Reply December 2, 2015

      Seeing as I’ve had more than one source and listed what they were I don’t see how it’s incorrect, and you can check them yourself if I’ve read them wrong or not. Bottom line is however, Broccoli does not have more protein than beef, and if you continue to believe this, and use broccoli as your main source of protein, you’ve failed at life.

  • Ceps Weston Domingo

    Reply Reply December 2, 2015

    Seeing as I’ve had more than one source and listed what they were I don’t see how it’s incorrect, and you can check them yourself if I’ve read them wrong or not. Bottom line is however, Broccoli does not have more protein than beef, and if you continue to believe this, and use broccoli as your main source of protein, you’ve failed at life. – See more at:

  • Bob Milnover

    Reply Reply June 5, 2016

    Due diligence, Fuhrman explains the discrepancy and his explanation holds up after I checked with my physician:

    • CepsWeston

      Reply Reply June 7, 2016

      Here’s some points he made which I’ll counter argue:

      “The bottom line is that broccoli has plenty of protein, as does all greens, beans and seeds, and when we eat them in copious amounts we get sufficient protein”

      My counter argument: Sufficient for who exactly? Everyone including athletes that are pro, amateur, or anyone who puts enough intensity into their workouts? I wouldn’t think so. Sufficient for people with hardly any muscle mass, have no physical exertion, and don’t care about gaining strength and muscle to a significant “holy shit I’m batman” degree? Sure. Still doesn’t make up for the fact brocolli does NOT have more protein than steak.

      “That does not mean I can never make an inadvertent error but that would not change the message of eating high nutrient plant foods and restricting animal protein and high glycemic carbohydrates to prevent cancer.”

      My counter argument: High glycemic carbohydrates come in forms of fruits too do they not? We all know how good they can be for you and the micronutrients they provide can help prevent cancers, and as far as animal protein causing cancer….It’s not necessarily the animal protein. The comment will be longer than it already is, go have a look at my articles on veganism and see some interesting facts on the longevity of people that ate, smoked and drank, versus people that abstained from all 3 of those. This one here:

      “This is all just a smoke screen to attack me because some people would prefer to reject my message”

      My counter argument: While there might be some people that will just brush what he says aside, there are people, like me, that do look at the facts and draws his own conclusions. And from what I gathered with that whole comment he put, he sure as heck was one angry bastard. No one said the green king, broccoli should never be eaten, and no one ever said it didn’t have protein. If one was smart, they’d include that, many other vegetables, fruits, and meat, drink plenty of water.

  • Zari

    Reply Reply June 9, 2016

    Wikipedia is not a creditable source so I would suggest you find another . I learned that in school so you should further your research. And its kind of common knowledge that wikipedia isn’t always correct.

    • CepsWeston

      Reply Reply June 9, 2016

      I also suggest you get off your high horse and see that I’ve referenced two sources to back up the claim. Seeing as you’ve probably failed at school for not reading things thoroughly, I thought I might drop you a bit of education with reading. Thank you and have a nice day.

      PS: Since you’re probably still able to read I’ll help you out. The references are at the end. Things such as this link:

  • Hui

    Reply Reply June 18, 2016

    You aren’t wrong overall. But your math is horribly inaccurate, and over exaggeration is an understatement according to how much broccoli you say is needed to compare with that of beef. You seem like one of those people who can’t really be argued with despite flaws or inaccuracy but hey, so is most every one else over age 30. Have a nice day.

    • CepsWeston

      Reply Reply June 21, 2016

      Wassup amigo? Haha I’m curious as to why you think I’m over the age of 30? I’m actually 26 at the time of this writing. And 2nd, I’m willing to listen where the math is wrong.

  • I can feed my army broccoli?

    • CepsWeston

      Reply Reply January 28, 2017

      Go ahead! Brocolli is the balls, not saying it isn’t. Just be sure to feed your army a lot of meat with it, whether that be from hunting a boar, or the enemies you slay and you’ll have an army of he-men.

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