Broccoli vs Cheez-Its
Side-by-side macro comparison. Broccoli vs Cheez-Its per their standard serving sizes.
Macro Comparison Table
| Macro | Broccoli | Cheez-Its | Difference |
|---|---|---|---|
| Calories | 34 cal | 150 cal | -77% Broccoli |
| Protein | 2.8g | 3g | -7% Broccoli |
| Carbs | 7g | 17g | -59% Broccoli |
| Fat | 0.4g | 8g | -95% Broccoli |
Differences shown relative to Broccoli. Positive = Broccoli has more.
Quick Take
Broccoli delivers 34 calories per serving with 2.8g protein, 7g carbs, and 0.4g fat. Cheez-Its delivers 150 calories with 3g protein, 17g carbs, and 8g fat. The most meaningful difference: Broccoli saves 116 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Broccoli gives you 116 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Broccoli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cheez-Its brings 150 calories — useful when you're chasing a surplus and struggling to eat enough. Cheez-Its delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Broccoli fits cleanly into keto with only 7g carbs. Cheez-Its at 17g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Broccoli or Cheez-Its?
Cheez-Its has more protein: 3g vs 2.8g per serving. That's a difference of 0.20000000000000018g.
Which has fewer calories, Broccoli or Cheez-Its?
Broccoli has 34 calories per serving vs 150 calories in Cheez-Its — a difference of 116 calories.
Is Broccoli or Cheez-Its better for keto?
Broccoli is the better keto choice at 7g carbs per serving vs 17g carbs in Cheez-Its.
Is Broccoli or Cheez-Its better for weight loss?
For weight loss, Broccoli gives you more calorie flexibility (116 cal less per serving). For preserving muscle during a deficit, Broccoli delivers more protein per calorie. Most people on cuts benefit from Broccoli.
Which Is Better for Your Goal?
🔥 Weight Loss
Broccoli
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cheez-Its
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Broccoli
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Broccoli and Cheez-Its stack up:
Full Broccoli guide • Full Cheez-Its guide • All comparisons