Is broccoli keto? How many carbs are in broccoli? Versatile, nutritious, and delicious, broccoli is a healthy green side dish that can be enjoyed in numerous ways. Read on to find out more about this veggie and whether or not it is suitable for your new keto lifestyle.
Is Broccoli Keto-Friendly?
Yes, broccoli is a low-carb food that is high in fiber, so it is definitely ketogenic. It has a number of benefits for your health, too.
Broccoli is loaded with vitamins and nutrients, low in carbs, has zero fat, and actually tastes great, too. It makes a great side dish or a healthy snack on its own.
How Many Net Carbs In Broccoli?
| Serving Size | Net Carbs |
| 1 spear (31 grams) | 1.2 grams |
| 1 cup chopped (91 grams) | 3.6 grams |
| 1 stalk (151 grams) | 6 grams |
| 1 bunch (608 grams) | 24.6 grams |
| 100 grams | 4 grams |
How to Eat Broccoli on A Keto Diet
You can eat broccoli raw or cooked for a keto diet. Below are our favorite ways to enjoy it on keto:
- Choose raw or steamed broccoli: This is a great option as it retains its nutritional value and keeps the carb count low. Avoid boiling broccoli as it can result in nutrient loss.
- Add healthy fats: Broccoli is a low-fat vegetable, so it’s important to add healthy fats to your meal to help keep you full and satisfied. You can add olive oil, butter, ghee, or avocado oil to your broccoli.
- Add protein: To make your broccoli a complete keto meal, add some protein like chicken, fish, or tofu. This will help you meet your daily protein requirements and keep you feeling full.
- Avoid high-carb sauces: Many sauces and dressings are high in carbs, so it’s important to choose keto-friendly options. Avoid sauces like barbecue sauce, sweet and sour sauce, and honey mustard. Instead, use keto-friendly sauces like mayonnaise, mustard, or a low-carb vinaigrette
Other Keto-Friendly Low-Carb Vegetables
- Asparagus: There are only 3.88g of carbs per 100g, so asparagus is keto-friendly. It is packed with iron, potassium, and vitamin C.
- Celery: Low in calories and carbs, there are just 2.97g of carbs per 100g serving.
- Spinach: High in iron and calcium, this leafy green has 3.63g of carbs per 100g serving.
- Iceberg lettuce: Very low in carbs (only 2.92g of carbs per 100g), iceberg lettuce is also low in nutrients. Pair with protein- and vitamin-rich foods for a balanced meal.
- Mushrooms: There are only 3.26g of carbs per 100g of mushrooms. They make a great addition to casseroles, stir-fries, and omelets.
- Cucumber: Loaded with plenty of nutrition, there are only 3.63g of carbs per 100g of cucumber. Most carbs are found in the skin. Peeling cucumbers will dramatically reduce the carb count.
- Zucchini: This versatile veggie only has 3.11g of carbs per 100g serving.
Broccoli’s Nutrition (Macros)
How Many Carbs In Broccoli?
There are only 6g of carbs in one cup of raw, chopped broccoli, according to the USDA. More than one-third of the carbs come from fiber. You can safely enjoy one or even two cups of broccoli per day without interfering with your keto diet.
Fats
Broccoli is virtually fat-free and cholesterol-free. The fat intake will vary if you cook it or serve it with butter or oil.
Protein
Broccoli has quite a bit of protein. There are 2.8g of protein per cup. Though high in protein for its size, it is not high enough to meet your protein intake fo the day. Be sure to consider other protein-rich foods, too.
Calories
There are 31 calories in one cup (91g) of raw, chopped broccoli. The calories are made up of 66% carbs, 27% protein, and 7% fat.
FAQ
How Many Carbs Are in 1 Cup of Broccoli Florets?
As per the USDA, there are 4g of carbs in one cup (85g) of broccoli florets.
Is Broccoli A Zero Carb Vegetable?
There are some carbs in broccoli, but very few.
Are Carrots and Broccoli Keto-Friendly?
Yes, they are both keto-friendly veggies. Broccoli has 4g of carbs per 100g and carrots have 7g of carbs per 100g. Since carrots have slightly more carbs, eat them in moderation.
Best Keto Broccoli Recipes
Keto Broccoli Salad
Looking for a hearty broccoli salad minus the sugar and carbs? Try this keto-friendly variation. Made with broccoli, crispy bacon bits, cheese, low-carb sunflower seeds, and a sweet dressing, this healthy dish is always a hit.
- Net Carbs: 4 g
- Total Carbs: 6 g
- Calories: 285
- Fat: 27 g
- Protein: 6 g
Keto Broccoli Cheese Soup
Creamy and flavorful, this keto broccoli cheese coup is a heartwarming dish the whole family will love. Nothing is more satisfying than this cozy, low-carb soup on a cool day.
- Net Carbs: 4.5 g
- Total Carbs: 6 g
- Calories: 275
- Fat: 23 g
- Protein: 12 g
Keto Beef And Broccoli
This quick and simple stir-fry is ready to plate and serve in just 20 minutes. Perfect for busy weeknights, this dish pairs perfectly with cauliflower rice for a hearty and complete meal.
- Net Carbs: 6 g
- Total Carbs: 10 g
- Calories: 430
- Fat: 12 g
- Protein: 15 g
Keto Broccoli Casserole
Hearty and delicious, this dish is loaded with healthy veggies and creamy melted cheese. Creamy and savory, this dish is perfect for a weeknight meal or to serve a crowd.
- Net Carbs: 6.6 g
- Total Carbs: 9.8 g
- Calories: 351
- Fat: 30.5 g
- Protein: 10.2 g
Keto Chicken And Broccoli Casserole
Easy to make and loaded with flavor, this keto chicken and broccoli casserole is a cheesy weeknight winner the whole family will beg for more of.
- Net Carbs: 4 g
- Total Carbs: 6 g
- Calories: 416
- Fat: 30 g
- Protein: 31 g
Keto Broccoli Cheddar Soup
Rich, creamy, and delicious, this keto soup only has 5g of net carbs per serving. Whether you’re on a keto diet or not, this is sure to become your new favorite recipe.
- Net Carbs: 5 g
- Total Carbs: 7 g
- Calories: 426
- Fat: 38 g
- Protein: 17 g
Keto Ground Beef and Broccoli
Craving Chinese but worried about the carb count in the sauce at your favorte take-out place? Why not make your own with this simple and tasty recipe. Low-carb, delicious, and easy to whip up for even a novice chef, this is the quickest way to satisfy your Chinese food craving without kicking your body out of ketosis.
- Net Carbs: 6 g
- Total Carbs: 8 g
- Calories: 667
- Fat: 56 g
- Protein: 35 g
Keto Broccoli Slaw
With a creamy avocado and mayo dressing, this healthy recipe makes a great summer side for your next potluck. We promise you’ll never reach for store-bought slaw again!
- Net Carbs: 4 g
- Total Carbs: 5 g
- Calories: 76
- Fat: 6 g
- Protein: 3 g
Keto Chicken Broccoli Alfredo
With a creamy Alfredo sauce, tender chicken and broccoli, this keto dinner recipe is a weeknight meal that is sure to join your regular rotation. All the taste and comfort of pasta Alfredo without any of the carbs!
- Net Carbs: 3.6 g
- Total Carbs: 4 g
- Calories: 618
- Fat: 53 g
- Protein: 31 g
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Best Keto Broccoli Salad Recipe
Ingredients
- 1 pound broccoli florets
- ½ cup crumbled bacon
- 1 cup sharp cheddar cheese thickly shredded
- ⅓ cup red onion finely diced
Dressing:
- ¾ cup mayonnaise
- ¼ cup sour cream
- 1½ tablespoons white wine vinegar
- 3 tablespoons sugar
- salt and pepper to taste
Instructions
- Combine the broccoli florets, bacon, cheddar cheese, and onion in a large bowl.
- In a small bowl, whisk together the mayonnaise, sour cream, vinegar, sugar, salt, and pepper until well-combined and smooth.
- Pour the dressing over the broccoli salad and stir well to coat.
- If time allows, refrigerate for at least 1 hour to let the flavors develop.
- Serve and enjoy!
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