protein in 100g cooked broccoli

Rotisserie Chicken is a dish that is prepared in a rotisserie (Skin Not Eaten) 1 medium piece has 98 calories, 3.82 grams of fat, 0 grams of carbohydrates, and 14.92 grams of protein.Other sizes are available: Boneless, cooked chicken breasts contain 45 calories per ounce, 1 cup of cooked chicken breasts contain 254 calories per cup, and 1. Learn how to make watercress sauce to serve with salmon here. Heres how broccoli stacks up to one cup of some other raw vegetables (and one taproot), according to the USDA: Broccoli and other protein-rich vegetables are healthy choices for everyone, particularly those who are watching cholesterol or trying to lose weight, May says. How Much Sugar For 1 Gallon Of Sweet Tea? Broccoli, like most other vegetables, doesn't contain enough of each of those acids, so it's referred to as an "incomplete" protein. We encourage people to incorporate it into their regular diet.. Here are 10 nutritious vegetables that contain a fair amount of protein. Broccoli is a very rich source of vitamins C and K, a good source of folate, and a . The glucosinolates: A sulphur glucoside family of mustard anti-tumour and antimicrobial phytochemicals of potential therapeutic application. It is also high in folate, which helps with cell division and growth, and lower levels of the amino acid homocysteine. 2 cups cooked broccoli =108 calories & 8 . MNT is the registered trade mark of Healthline Media. 2 whole wheat buns = 12g of protein and 260 calories. According to Self Nutrition Data, 100 grams of broccoli has 3 grams of protein, while 100 grams of top sirloin has 29 grams. They are also a good source of vitamin E. Like many other plants, mustard greens contain phenolic compounds that give them antioxidant properties. logistic regression machine learning pdf . This amounts to approximately 3.3 cups of broccoli, delivering approximately 6.5 grams of protein. One cup (134 g) of asparagus contains 3 g of protein. The best plant-based sources of protein include tofu, chickpeas, and peanuts, which are legumes. (2019). Mustard greens belong to the Brassica family. Eggs. SELF Nutrition Data | Food Facts, Information & Calorie Calculator Blueberries, strawberries, raspberries, and blackberries are all high in vitamin C, a nutrient that aids wound healing. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Broccoli is a good source of protein per calorie, but youd need to eat huge amounts of it to meet your daily protein requirement, May says. 2 cups cooked broccoli =108 calories & 8 grams protein. Learn how to make perfectly roasted asparagus here. These may have antioxidant, anti-inflammatory, and anticancer effects. For a vegetarian to consistently get all 8 essential amino acids, it is important to include a variety of plant-based proteins, such as soybeans, tofu, tempeh, beans nuts and nut butters, seeds, brown rice and quinoa. Protein accounts for 31% of their calories. Broccoli has long been considered one of the healthiest foods on the planet. In the same way as for protein we can calculate that one floret (45 g) has . Proteins are found in foods such as meats, seafood, dairy, eggs, nuts and beans. What food has the most protein? The protein content in broccoli is 30.3g. Ounce (oz) of cooked broccoli 8 kcal. The body needs it to build and repair tissues. head first java github pdf; is the burlington lift bridge open today; c# only allow certain characters in string; how do you handle stress call center interview answer Broccoli is extremely high in fiber and vitamin K, and very low in calories. A person can also blend it into soups, add whole spinach leaves to curries and stews, or saute it as a side dish. Research has also linked eating spinach with a lower risk of some cancers, including breast cancer. Collard greens have the following protein content: Their vitamin K content is particularly remarkable, with 157 mcg in a single cup. Try adding raw spinach to salads or smoothies. Can psychedelics rewire a depressed, anxious brain? One cup (34 grams [g]) of watercress contains 0.8 g of protein. Enjoy alfalfa sprouts raw in a sandwich or salad or cooked lightly in a stir-fry or soup. Crunchy. ue4 rotate with mouse. Protein accounts for 44% of its calories. Roasted broccoli has 7.06 g carbohydrates per 100g. Nutritionally, broccolini closely resembles broccoli. It also contains a fair amount of protein, which is a good source of energy for our bodies. A serving size is 2 cups (about 190g). 1.5 oz of cooked beef =106 calories & 11g protein - this would be the size of a small cube of beef. The nutritional content of broccoli is fairly high. 100 grams of steak has 34 grams. Protein accounts for 33% of its calories. All rights reserved. Quinoa cooks in just 15 minutes . The USDA recommends that women between 18 to 50 years of age need to eat 44 grams of protein a day. A 100-g serving of mustard greens contains 2.9 g of protein and 27 calories. Assume you consume 100 calories worth of broccoli. They are particularly tasty when mixed with other vegetables, including onions and mushrooms. Protein in roasted broccoli. What . One cup (88 g) of chopped broccoli contains 2.5 g of protein. One cup of broccoli contains around 36 calories. Broccoli contains 4 grams of protein, which is more than a slice of bread. One cup of chopped raw broccoli contains about 30 calories and 2.5 grams of protein, according to the U.S. Department of Agriculture, and its not even the most protein-rich vegetable per cup. 48: 1 . Cup of cooked broccoli (91g) 25 kcal. There are 31 calories in 100 g of Cooked Broccoli. They work well as a side dish. Learn about 15 of the most healthful. What is the best source to get a good amount of protein? Foods that reportedly decrease estrogen include rye, red wine, and cruciferous vegetables. As a comparison, a medium cooked broccoli contains around 8 grams of protein. Its important to know how much protein you are eating. Is broccoli healthier raw or cooked? Good & Gather Broccoli & Cheese Veggie Tots, HEB Meal Simple Italian Style Chicken & Broccoli. Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli. (2021). FoodData Central. Broccoli is also high in oxalates and may have a negative impact on kidney health, depending on the amount that is consumed. walking (15 minute mile) 7mins. Learn how to make Asian pickled mustard greens here. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Broccoli is a vegetable, but it is not considered a whole food. The top commercial foods for dogs are commercially available premium dog foods that include nutritional supplements. Berries are a great choice if your appetite hasn't yet fully returned. Protein is responsible 33% of calories. People can steam, boil, or saute mustard greens or simply eat them raw. Cut chicken breasts into 1. The nutrition facts for 1 cup (91 . U.S. Department of Agriculture, Agricultural Research Service. Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers. It also contains some calcium. The glucosinolate content of cauliflower may drop significantly when a person cooks it. 55 Calories 23% Protein 68% Carbs 9% Fat 0% Alcohol What is this food made of? Spinach is also a rich source of folate, vitamin A, and vitamin C; a good source of magnesium and potassium; and a decent source of calcium. A really lean cut of beef, such as an eye of round, contains almost 18 grams of protein. That is the equivalent of about 4 cups of broccoli. Standard serving size of cooked broccoli (100 g) 28 kcal. Broccoli also provides high amounts of plant compounds and flavonoids, such as kaempferol. Some research also suggests that they may have a range of other health, Beans are an excellent source of protein and fiber. While broccoli has long been celebrated for antioxidants, fiber, and vitamins and minerals, its also a good source of protein. To get enough protein from broccoli, you would have to eat several servings, which would be high in calories. bicycling . Chop 2 cups of broccoli and slice green onions. How Long To Cook Lamb Chops In Air Fryer? In one small study, 10 athletes who took spinach supplements for 14 days showed reduced oxidative stress and reduced muscle damage after running a half-marathon, compared with those who took a placebo. This may be due to their high saponin content. According to the USDA, the recommended daily intake of protein is 50 grams per day for a 2,000-calorie diet. However, all these sources of protein need to be combined with a well balanced diet. I encourage everyone to look to plant-based protein sources in addition to the traditional meat, egg, and dairy sources to achieve a well-balanced diet.. Additionally, it contains fructooligosaccharides, which provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria. Roasted Green Peas. Brussels sprouts are a great addition to most diets. Protein accounts for 69% of their calories. A 100-g serving of asparagus contains 2.2 g of protein and 20 calories. So, to get a good amount of protein, try eating foods that contain approximately 14 grams of protein per 100 grams. One cup (70 g) of shredded Chinese cabbage contains 1.1 g of protein. 91 g of Broccoli, raw contains 28.21 mcg vitamin A, 81.2 mg vitamin C, 0.00 mcg vitamin D as well as 0.66 mg of iron, 42.77 mg of calcium, 288 mg of potassium. What is cultural competency, and why is it crucial to healthcare? Protein accounts for 33% of its calories. Personalised nutrition to fuel peak performance. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Spinach has the following protein content: The protein in spinach contains all essential amino acids. Although animal foods are usually highest in protein, some plants also contain high amounts. . It is low in protein, and only a small amount is found in each serving. A 100-g serving of spinach contains 2.9 g of protein and 23 calories. When you multiplay this value with weight of one floret (45 g) you can see that you will get about 1.1 g of protein. Eggs are one of the highest protein foods for dogs. As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants. Peanut Butter 10.Red Meat 11.Soya Chunks 12.Seeds 13.Oatmeal/Daliya 14.Yogurt A 3-ounce serving of cheddar cheese is less friendly to the waistline, with 344 calories and 19 grams of protein. Avoid boiling watercress in water, as this will decrease its antioxidant content. Calorie breakdown: 8% fat, 65% carbs, 27% protein. Protein is a macronutrient that is found in foods such as meats, eggs, dairy, nuts, and beans. Broccoli, like most other vegetables, doesnt contain enough of each of those acids, so its referred to as an incomplete protein. Brussels sprouts are very rich in vitamins C and K and are a good source of folate and vitamin B6. Juice and zest 1 lime. We also cover a wide variety cuisine from traditional favorites to newer styles of cooking. Chinese cabbage has the following protein content: 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. A 100-g serving of cauliflower contains 1.9 g of protein and 25 calories. One cup (33 g) of alfalfa sprouts contains 1.3 g of protein. 100 g of spinach contains 2.9 g of protein and 23 calories. One cup (88 grams) of broccoli chopped contains 2.5 grams of protein. Meat is the number one source of protein for dogs. Protein in Broccoli The favorite choice for the term "Broccoli" is 1 cup chopped of Broccoli which has about 2.6 grams of protein . A 100-g serving of Brussels sprouts contains 3.4 g of protein and 43 calories. All trademarks, copyright and other forms of intellectual property are property of their respective owners. . Bovine kidney beans are even higher in protein . Calorie Breakdown: 39% fat, 46% carbs, 15% prot. 2 slices of American cheese = 11g of protein and 270 calories. Protein is a building block of muscle, and the human body cant function without it. Carbs in roasted broccoli. Nutritional Summary: There are 54 calories in 100 grams of Cooked Broccoli (from Fresh). Protein accounts for 50% of its calories. Broccoli has a lot of fiber, but not enough of it is soluble, so its not really a good source of the nutrients. It is high in protein per calorie. real estate howrah sold. Watercress is a cruciferous plant that grows in water. Protein accounts for 42% of their calories. What are good sources of vegan protein? The amount of protein for a variety of types and serving sizes of Broccoli is shown below. In a strainer, rinse Jasmine rice several times and let drain while preparing the other ingredients. Alfalfa sprouts have the following protein content: 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. Daily calorie needs range from 1,600-2,400 calories per day for adult women and 2,000-3,000 calories for adult men, with the low ends of the ranges being for sedentary people and the high ends. This doesn't even address the issue of amino acids. Protein quality breakdown How Many Calories In An English Cucumber. This doesn't even address the issue of amino acids. A 100g serving of broccoli covers 12% of your daily tryptophan need. One cup (88 g) of Brussels sprouts contains 3 g of protein. A 100-g serving of watercress contains 2.3 g of protein and 11 calories. Broccoli contains fiber, which helps remove cholesterol from the body and helps keep you feeling satiated, or full. Learn how to make roasted broccoli with garlic, lemon, and Parmesan cheese here. Cauliflower is a versatile vegetable suited to a variety of recipes. According to a study found in the Journal of Applied Physiology PUFAs decrease your natural testosterone level. Finally, broccoli is a good source of protein, as it is high in fiber. 1.Egg whites 2.Chicken Breast 3.Fish 4.Rajma (Kidney beans, They are soo good in nutrients that even Jackie Chan is consuming it since his childhood) 5.Chickpeas 6.Desi Channe 7. Chinese cabbage, a category that includes napa cabbage and bok choy, also has a high protein content per calorie. Cauliflower contains a high amount of a particular glucosinolate compound called sinigrin, which may have anticancer, antioxidant, and anti-inflammatory properties. In this article, learn about the benefits of six, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. An ounce of soy protein, which is isolated from the soybean and made from soybean meal, contains 95 calories and 25 grams of protein. Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation. pcom psyd faculty. (2019). The omega-3 fats, high protein, and low fat in scallops benefit your health in numerous ways. Here is a list of 20 delicious foods that are high in protein. Youve probably heard you should eat your broccoli, but you might be surprised to learn just what youre getting from this power-packed vegetable. Spinach is one of the most nutrient-dense leafy green vegetables a person can eat. Some studies suggest that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer. Calorie breakdown: 8% fat, 65% carbs, 27% protein. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Protein accounts for 84% of its calories. However, because of its high water content, 1 cup . Protein accounts for 38% of their calories. One cup (56 g) of chopped mustard greens contains 1.6 g of protein. Fat 1.5 g 0 g Cholesterol 185 mg 0 mg Sodium . Before we delve into why these foods are said to decrease estrogen, we need to look at two important definitions; aromatase and aromatase inhibitors. People can cook Brussels sprouts by boiling, steaming, grilling, or roasting them. Just 3.5 ounces (100 grams) of raw broccolini contain ():Calories: 35 Carbs: 6 grams Protein: 3.5 grams Fat: 0 grams Fiber: 5 grams Calcium: 4 . Instead, eat raw watercress in salads, stuff it into sandwiches, or blend it into smoothies. The best protein sources for dogs include high quality commercial foods, organs, meat, fish, and egg. Broccoli is high in vitamin K, which helps with calcium absorption and blood clotting, and is needed to make sure the bones grow properly. So you'll want to avoid high-PUFA . This is around 131% of a persons daily needs. Broccoli has the following protein content: Broccoli is a very rich source of vitamins C and K, a good source of folate, and a decent source of phosphorus and potassium. Proteins are the building blocks of muscles and tissues. People use Chinese cabbage in many Asian dishes, such as stir-fries, kimchi, soups, and spring rolls. Broccoli, raw contains 0.1 g of saturated fat and 0 mg of cholesterol per serving. Research also suggests that alfalfa sprouts may decrease inflammation, reduce symptoms of menopause, and as a result of their high vitamin K content help prevent osteoporosis. Learn how to make creamy alfalfa sprouts and apple on toast here. They are a rich source of vitamin C and contain calcium, potassium, and B vitamins. Read on to learn how much protein a person needs, why it is important, and what vegan foods are good sources. Cooking Tom filled with tasty recipes and tips and trics that will teach you how to cook, including how best to use the stove, how much meat to put on a plate, when to add onions and garlic, which spices to season with, etc. Calorie Breakdown: 39% fat, 46% carbs, 15% prot. This is an important vitamin for blood and bone health. Kidney Beans are also known as Warassa beans, are. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. People who eat or are considering vegetarian or vegan diets may be concerned about getting enough protein from their food. How much protein is in beef and broccoli? It also works well in soups and sauces or as a side dish. One cup of spinach contains 121 mcg of vitamin K, which is just over 100% of a persons daily needs. Learn how to make Spanish garlic cauliflower here. Protein is a crucial building block of our bodies, May says. Total protein: 8.14 grams per cup (cooked) This popular health food is high in protein, fiber, antioxidants, and minerals. Broccoli is a rich in Vitamins C and K. It is also a excellent source of folate and an excellent source of potassium and phosphorous. tiles joint filler white; what is brain mapping used for; python http server file transfer; map clipart transparent background. Last medically reviewed on August 25, 2022, All vegetables provide key vitamins, minerals, and fiber, but some offer more health benefits than others. Brussels sprouts have the following protein content: One cup contains 3.3 g of fiber. Actually, when you look at it on a per-calorie basis, broccoli is just one of many vegetable that offer significant amounts of protein.. A 100-g serving of broccoli contains 2.8 g of protein and 34 calories. Its involved in just about every function the body performs. People can enjoy it either raw or cooked. Whey Protein 8.Paneer 9. Cooked broccoli goes with these things, too - yesterday, I had a big platter of steamed broccoli with some cottage cheese melted on it, along with garlic powder, black pepper, and Bravado Ghost Pepper & Blueberry hot sauce. Its high in fiber, vitamins, and minerals. Youll also have to turn to other protein sources to make sure youre eating complete proteins, those that contain enough of the eight essential amino acids, May says. The latter is 1.6 g sugar and 2.4 g of dietary fiber, the rest is complex carbohydrate. An Australian Advanced Sports Dietitian and Cycling Sports Nutrition expert.. Based between Sydney and Girona, I work internationally with cyclists and corporate clients across Australia and Europe. People can steam, roast, bake, or saute broccoli. There are 34 calories in 100 grams of Broccoli. Fat 9 Carbohydrate 4 Protein 4. how to burn 31 calories (100 g of cooked broccoli) your weight: jogging (5 mph) 4mins. 2,000 calories a day is used for general nutrition advice. Common serving sizes: Related types of Broccoli: Cooked Broccoli (Fat Not Added in Cooking) Chinese Broccoli (Cooked) Broccoli (Spears, Frozen) Broccoli Flower Clusters Broccoli Broccoli Raab View More Broccoli Nutritional Info Collard greens are dark green, loose-leafed vegetables from the same family as kale, broccoli, and cauliflower. A 100-g serving of broccoli contains 2.8 g of protein and 34 calories. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Besides, cooked vegetables retain some of their vitamin C content. How Much Protein Is There in Broccoli? Like all other cruciferous vegetables, broccoli is high in glucosinolates compounds that may help reduce the risk of cancer. How much protein is in beef and broccoli? Among them: broccoli, oranges, cauliflower, kale and carrots. One average serving size of broccoli provides 4g of protein. Saponins are a group of compounds that can lower cholesterol. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: Even though vegetables are not very high in protein compared with some other foods, many contain good amounts of protein relative to their calorie content. Several cell studies have shown that Chinese cabbage is rich in compounds with antioxidant activity. Protein accounts for 46% of its calories. 100 grams of broccoli contain 2.8 grams of protein as well as 34 calories. Protein content in the same amount of steak is at least 10 grams OR MORE. Learn how to make a vegan spanakopita here. The high amount of fiber also makes broccoli a good source of gut health, since it helps lower the risk of colon cancer and constipation. Cauliflower has the following protein content: Cauliflower is a very rich source of vitamin C and a good source of vitamin K. It also contains some calcium, iron, magnesium, and phosphorus. One cup (25 g) of raw spinach contains 0.7 g of protein. It is one of the best vegetables for your health. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Learn how to make Chinese cabbage stir-fry here. 1.5 oz of cooked beef =106 calories & 11g protein - this would be the size of a small cube of beef. Vitamin K: Fact sheet for consumers. The same serving size of Atlantic salmon contains 121 calories and 17 grams of protein. Protein 1.28g There are 15 calories in a 1/2 cup chopped of Broccoli. 100 g of broccoli contains 2.8 g of protein and 34 calories. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. How To Grill Ribeye Steak On A Gas Grill? Experimental breast cancer vaccine proves safe in phase 1 clinical trials, Age-related macular degeneration: Cholesterol, diabetes drugs may lower risk. Broccoli has long been considered one of the healthiest foods on the planet. In this article, we look at, Mung beans are a healthful source of protein, fiber, vitamins, and minerals. It also contains a number of phytochemicals, including glucosinolates and indole 3-carbinol. However, the benefits of broccoli are so great that it may be worth it to compensate for the negatives. If you want to be healthy, you want to be sure you get the right amount of protein in your diet. It may also have anti-inflammatory properties. Vegetable sources of protein include tofu, beans, lentils, milk and cheese. Many beans also contain iron and other nutrients. According to Self Nutrition Data, 100 grams of broccoli has 3 grams of protein, while 100 grams of top sirloin has 29 grams. Mustard greens have the following protein content: One cup also provides 144 mcg of vitamin K, which is more than 100% of a persons daily needs. It is high in antioxidants, which can protect against cancer, as well as lower inflammation levels. Also, the vegetables on this list are high in many other nutrients that have proven health benefits. For more vegetarian and vegan sources of protein see the articles on beans and legumes . Learn how to make bacon balsamic glazed Brussels sprouts here. There are 54 calories in 100 grams of Cooked Broccoli. To summarize; sardines contain significant amounts of vitamin D and vitamin B12, and they provide more than 100% of the daily value per 100 grams. They are also a decent source of iron and potassium. Score: 4.7/5 (17 votes) . Some studies show that broccoli contains high amounts of fiber and vitamin C, which may make it beneficial for . The amazing story of hepatitis C, from discovery to cure. Cooked broccoli whole broccoli (600g) 168 kcal. You can learn more about how we ensure our content is accurate and current by reading our. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 31: 1 g. 0.31: 1 cup, chopped = 156g. They are very similar to kale but have a distinct mustard flavor. People can grill, boil, steam, or pan-fry asparagus and eat it in salads or as a side dish. Broccoli is very low in calories, providing only 31 calories per cup (91 grams). But theres a common misconception that only meat and animal products are good sources of protein, May says. Broccoli is a great all-around vegetable, says Stephanie May, a registered dietitian with Tidelands Health. of liquid egg whites) Calories 70 25 Fat 5 g 0 g Sat. 2,000 calories a day is used for general nutrition advice. 10g of cooked broccoli 3 kcal. A 100-g serving of Chinese cabbage contains 1.5 g of protein and 13 calories. What are some of the top vegan sources of protein? It also helps the body absorb the fats and carbohydrates you eat. To get 100g of protein in one meal, try making cheeseburgers out of 93/7 lean ground beef: 2 1/3lb ground beef patties = 66g of protein and 473 calories. The antioxidants in berries also help support the functioning of your immune system, which may help you avoid infection after surgery. This is a great resource for anyone who loves to learn about cooking! A go-to source for health and wellness information. 1 large egg 1 egg white (from large egg, or 2 tbsp. There are 28 calories (on average) in 100 g of Broccoli Florets. The protein found in broccoli contains all essential amino acids and is particularly high in tryptophan while being relatively low in leucine. Carrots: 52 calories, 1.2 grams of protein, Brussels sprouts: 38 calories, 3 grams of protein, Spinach: 7 calories, 9.9 grams of protein. Watercress has the following protein content: One cup of watercress contains 85 micrograms (mcg) of vitamin K, which is 71% of the daily recommended intake for adults. Broccoli has the following protein content ( 36 ): One cup (88 g) of chopped broccoli contains 2.5 g of protein. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Additionally, broccoli can help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver. They offer 25 grams per cup and contain 7 g of protein per 100 grams. The percentage of protein in a food is expressed as a gram of protein per 100 grams of food. Moreover, watercress provides antioxidant protection and contains phenolic compounds that may help prevent cancer. One gram of protein is equal to one-and-a-half ounces. A 3-ounce serving of 80-percent lean ground beef (cooked) contains 230 calories and 23 grams of protein, according to the USDA. Its outer leaves appear to contain the most antioxidants. 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