Broccoli is a nutritious green vegetable that is low in net carbs. When tracking net carbs on a low-carb or keto diet, it’s important to understand how many total carbs and fiber are in broccoli in order to calculate the net carbs. In this article, we’ll break down the carb and fiber content of broccoli and discuss how to determine the net carbs in a cup of steamed broccoli.
What are Net Carbs?
Net carbs refers to the total carbohydrates in a food minus the fiber content. Fiber is a type of carbohydrate that our bodies cannot digest, so it does not impact blood sugar levels like other carbs. When counting net carbs for low-carb diets like the ketogenic diet, we only count the digestible carbohydrates that affect blood sugar.
Net Carbs = Total Carbs – Fiber
Knowing the net carbs rather than just total carbs gives a more accurate picture of a food’s true carb content and impact on ketosis. Green vegetables like broccoli are relatively low in net carbs due to their high fiber content.
Total Carb Content in Broccoli
Let’s start by looking at how many total carbohydrates are found in broccoli.
According to the USDA National Nutrient Database, one cup of chopped raw broccoli (91g) contains the following nutrients:
Nutrient | Amount |
---|---|
Total carbohydrates | 6 g |
Dietary fiber | 2.4 g |
As you can see, there are 6 grams of total carbohydrates in 1 cup (91g) of raw chopped broccoli. Now let’s take a look at steamed broccoli.
When broccoli is cooked by steaming, the total carb count remains nearly the same. According to the USDA, one cup (156g) of cooked chopped broccoli contains:
Nutrient | Amount |
---|---|
Total carbohydrates | 6.1 g |
Dietary fiber | 2.6 g |
There are 6.1 grams of total carbs in 1 cup (156g) of steamed chopped broccoli. As you can see, the total carb count does not change significantly when broccoli is steamed versus raw.
Fiber Content in Broccoli
Now let’s look at the fiber content of broccoli. Fiber does not count toward net carbs since it is indigestible by the body.
Per the USDA data above, raw broccoli contains 2.4 grams of fiber per cup (91g) chopped. When broccoli is steamed, the fiber amount increases slightly to 2.6 grams per cup (156g) chopped cooked.
This fiber content is quite high compared to many other vegetables. In fact, broccoli contains a similar amount of fiber as other high-fiber foods like avocado, blackberries and raspberries.
The high fiber content of broccoli is one reason that it is so low in net carbs. Fiber is also important for digestion, heart health, stabilizing blood sugar levels and supporting gut health.
Calculating Net Carbs in Steamed Broccoli
Now that we know the total carb and fiber content of steamed broccoli, we can calculate the net carbs.
Let’s start with 1 cup (156g) of chopped steamed broccoli, which contains:
Nutrient | Amount |
---|---|
Total carbohydrates | 6.1 g |
Dietary fiber | 2.6 g |
To calculate net carbs, we take the total carbs and subtract fiber:
Net Carbs in 1 Cup (156g) Steamed Broccoli
Total carbohydrates: 6.1g
– Dietary fiber: 2.6g
= Net carbs: 3.5g
Therefore, there are 3.5 grams of net carbs in 1 cup (156g) of steamed chopped broccoli.
This net carb count is quite low, making broccoli an excellent low-carb vegetable. For comparison, here are the net carbs in 1 cup of some other common vegetables:
Vegetable | Net Carbs per Cup |
---|---|
Broccoli | 3.5 g |
Asparagus | 2.8 g |
Spinach | 0.8 g |
Kale | 1.3 g |
Zucchini | 3.1 g |
Bell peppers | 5.2 g |
Carrots | 5.7 g |
Potato | 15.4 g |
As you can see, broccoli is lower in net carbs than many common vegetables, although spinach and asparagus are slightly lower. Compared to higher-carb veggies like carrots and potatoes, broccoli is an excellent low-carb option.
Net Carbs in Broccoli Florets vs Stems
When eating broccoli, some people prefer just the florets, while others like the stems too. So how do the net carbs differ between broccoli florets vs stems?
According to the USDA, 1 cup (71g) of raw broccoli florets contains:
Nutrient | Amount |
---|---|
Total carbohydrates | 5 g |
Dietary fiber | 2.1 g |
For the stems, 1 cup (78g) of raw chopped broccoli stems contains:
Nutrient | Amount |
---|---|
Total carbohydrates | 4.7 g |
Dietary fiber | 1.8 g |
As you can see, there are slightly more total carbs and fiber in the florets compared to the stems. But in terms of net carbs, there is minimal difference:
Broccoli Florets:
Total carbs: 5g
Fiber: 2.1g
Net carbs: 2.9g
Broccoli Stems:
Total carbs: 4.7g
Fiber: 1.8g
Net carbs: 2.9g
Both the stems and florets have about 3 grams of net carbs per cup. So while the florets have slightly higher fiber, the net carb counts are virtually identical. Therefore, you can enjoy both parts of the broccoli without worrying about differences in carbohydrates.
Tips for Adding Broccoli to a Low-Carb or Keto Diet
Here are some tips for incorporating broccoli into a low-carb or ketogenic diet:
Steam, Saute or Roast
Steaming, sautéing and roasting are healthy cooking methods that maintain broccoli’s nutrients and low carb profile. Avoid boiling, which can cause water-soluble vitamins like vitamin C to leach out into the cooking water.
Watch Portions
While broccoli is low carb, portions still matter. Stick to 1 cup cooked or 2 cups raw per serving and be mindful of any high-carb sauces or seasonings you add.
Pair with Fat and Protein
Balance broccoli with fat and protein like olive oil, fatty fish, eggs or cheese to slow digestion for stable blood sugar levels.
Eat Florets and Stems
Both the florets and stems are low in net carbs, so don’t throw the stems away!
Try Broccoli Slaw
For a low-carb alternative to cabbage slaw, try making “brocco-slaw” using thinly sliced broccoli stems, florets, shredded cabbage and a keto-friendly dressing.
Add to Soups and Casseroles
Broccoli is perfect for soups, casseroles and stir-fries. The fiber will help keep you full.
Health Benefits of Broccoli
In addition to being low in carbs, broccoli provides a wide range of health benefits:
Rich in Antioxidants
Broccoli contains sulforaphane and other antioxidants that help neutralize cell-damaging free radicals and may lower risk of chronic diseases.
Excellent Source of Vitamin C
With over 130% DV per cup cooked, broccoli provides immune-boosting vitamin C and other essential vitamins and minerals.
Aids Detoxification
Compounds like glucoraphanin in broccoli support the body’s natural detox processes.
May Lower Inflammation
Broccoli contains kaempferol and other anti-inflammatory compounds that may reduce inflammation.
Rich in Fiber
The fiber in broccoli promotes gut health and may reduce blood sugar spikes.
Nutrient-Dense
With just 35 calories per cup cooked, broccoli provides filling fiber, antioxidants and nutrients without extra calories.
Risks and Considerations
Broccoli is safe for most people but here are some things to keep in mind:
Thyroid Issues
Broccoli contains goitrogens that may interfere with thyroid function. Those with thyroid issues may want to limit intake to 1-2 servings per day cooked.
Blood Thinners
Broccoli is moderately high in vitamin K, which can interact with blood thinning medication like warfarin. Monitor your coagulation levels if taking blood thinners.
Gas and Bloating
The fiber in broccoli could cause gas, bloating or diarrhea when consumed in excess. Introduce broccoli gradually and drink plenty of water.
Pesticide Exposure
To lower the risk of pesticide exposure, opt for organic broccoli or wash thoroughly before cooking.
Individual Tolerances
Those with sensitivities to FODMAPs may want to monitor individual tolerance to broccoli. Limit portion size and avoid eating large amounts.
Frequently Asked Questions
Is broccoli keto-friendly?
Yes, broccoli is an excellent keto-friendly vegetable. With only 3.5 grams of net carbs per cup cooked, it can fit into a keto diet providing under 50g net carbs per day.
Can you eat broccoli on a low-carb diet?
Broccoli is perfectly suitable for a low-carb diet. Moderating portions to 1-2 cups per serving and preparing without high-carb add-ons keeps broccoli as a low-carb veggie option.
What is the best way to cook broccoli low-carb?
Steaming, sautéing, roasting and stir-frying are great low-carb cooking methods for broccoli. Avoid boiling or drowning in high-carb sauces. Season simply with herbs, spices, lemon juice, garlic or olive oil.
Is raw or cooked broccoli better?
Both raw and cooked broccoli are highly nutritious and low in net carbs. Cooking breaks down cell walls to make some nutrients more absorbable. However, overcooking destroys other heat-sensitive nutrients. For the best of both, enjoy a combo of raw and cooked broccoli.
Does cooking broccoli reduce carbs?
No, cooking does not significantly impact the total carbohydrate or fiber content of broccoli. Both raw and cooked broccoli have about 6 grams total carbs and 2.5 grams of fiber per cup chopped.
The Bottom Line
Broccoli is packed with nutrition and an excellent low-carb vegetable choice. Per cup of chopped steamed broccoli, there are just 3.5 grams of net digestible carbohydrates. This makes broccoli a keto-friendly choice that can add nutrients without spiking blood sugar.
When adding broccoli to a low-carb diet, steam, roast or sauté and moderate portions to 1-2 cups per serving. Pair broccoli with healthy fats and proteins. Both the florets and stems can be enjoyed as part of a low-carb lifestyle.
Not only is broccoli low in carbs, but it also provides antioxidants, fiber, vitamin C and other nutrients. Enjoy this superhealthy veggie as a regular part of your low-carb meal plan.