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Is Broccoli Keto-Friendly?

Broccoli on a kitchen counter

So, you're wondering if broccoli is keto-friendly? You're in luck! This versatile, nutrient-rich vegetable is not just keto-friendly, but it also comes with a host of health benefits.

In this article, we will dive deep into the carb content of broccoli, its health implications for those on a keto diet, and exciting ways to incorporate it into your meal plan.

We will also explore some keto-compatible alternatives for times when you want to switch things up.

Plus, we'll end with some creative inspiration for your keto recipe repertoire.

So, let's get started and explore everything you need to know about broccoli and the ketogenic diet!


  • Yes, broccoli is keto-friendly, with a low net carb content of 3.87g per 100g serving.
  • Broccoli is not just low in carbs but also rich in essential nutrients like Vitamin C, potassium, calcium, and magnesium.
  • There are various ways to enjoy broccoli on a keto diet, from salads and stir-fries to soups and roasts.

Is Broccoli Keto-Friendly?

Indeed, broccoli is considered keto-friendly. It contains only 3.87g of net carbs per 100g, which makes it a viable option for those following a ketogenic diet.

This low-carb vegetable is typically consumed in servings of around 100g, so understanding its nutritional content in terms of this serving size is crucial. In a 100g serving of broccoli, you'll find only 3.87g of net carbs. This is calculated by taking the total carbohydrates and subtracting the fiber content.

The reason broccoli is considered keto-friendly lies in this low net carb count. The goal of the ketogenic diet is to keep daily carb intake to a low level, often below 50g, to induce a state of ketosis. Given that a 100g serving of broccoli fits this criteria, it's a great addition to a keto meal plan.

Can You Have Broccoli on a Strict Keto Diet?

Yes, broccoli can be included in a strict ketogenic diet. A strict ketogenic diet typically involves consuming less than 20g of carbs per day. Considering that a 100g serving of broccoli contains only 3.87g of net carbs, it can easily fit into this strict carb limit without disrupting the state of ketosis.

Even those who follow a slightly less strict form of the ketogenic diet, often referred to as a low-carb diet, where carb intake is limited to 30-50g of net carbs per day, can include broccoli in their meal plan.

Carbs In Broccoli

Broccoli contains 3.87g of net carbs per 100g serving. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. This relatively low net carb content makes broccoli a suitable choice for those adhering to a ketogenic diet.

Broccoli Nutrition Facts

A 100g serving of broccoli offers a plethora of nutrients. First, let's talk about macronutrients. It provides 2.82g of protein, 0.37g of fat, and 6.64g of carbohydrates. Among these carbohydrates, 2.6g comes in the form of dietary fiber, promoting gut health.

Broccoli doesn't stop with macronutrients; it's packed with micronutrients too. It's rich in Vitamin C, offering 89.2mg, which is more than 100% of the daily requirement. This green veggie is also an excellent source of Vitamin K1 with 101.6µg.

Minerals are well represented in broccoli's nutritional profile. It contains 47mg of calcium, 0.88mg of iron, 21mg of magnesium, 66mg of phosphorus, 316mg of potassium, and 33mg of sodium. Trace elements like zinc (0.41mg), copper (0.049mg), manganese (0.21mg), and selenium (2.5µg) are also present.

Finally, broccoli houses several B-Vitamins. It has 0.071mg of Vitamin B1 (Thiamine), 0.057mg of Vitamin B2 (Riboflavin), 0.639mg of Vitamin B3 (Niacin), 0.175mg of Vitamin B5 (Pantothenic Acid), 0.129mg of Vitamin B6 (Pyridoxine), and a whopping 63µg of Folate (Vitamin B9).

Nutrient NameAmount and Unit per 100g
Net Carbs 3.87g
Carbohydrate, by difference 6.27g
Fiber, total dietary 2.4g
Total fats 0.34g
Protein 2.57g
Fiber, insoluble 2.4g
Sodium, Na 36.0mg
Potassium, K 303.0mg
Magnesium, Mg 21.0mg
Calcium, Ca 46.0mg
Vitamin A 8.0ug
Vitamin B-6 0.19mg
Vitamin C, total ascorbic acid 91.3mg
Vitamin E (alpha-tocopherol) 0.15mg
Vitamin K1 102.0ug
Copper, Cu 0.06mg
Iron, Fe 0.69mg
Phosphorus, P 67.0mg
Selenium, Se 1.6ug
Zinc, Zn 0.42mg
Nitrogen 0.41g
Beta-carotene 93.0ug
Lutein + zeaxanthin 745.0ug
Manganese, Mn 0.2mg
Thiamin 0.08mg
Riboflavin 0.11mg
Niacin 0.64mg
Pantothenic acid 0.61mg
Folate, total 65.0ug
Calories 31.0kcal
Water 90.0g
Tryptophan 0.03g
Threonine 0.09g
Isoleucine 0.08g
Leucine 0.13g
Lysine 0.14g
Methionine 0.04g
Cystine 0.03g
Phenylalanine 0.12g
Tyrosine 0.05g
Valine 0.12g
Arginine 0.19g
Histidine 0.06g
Alanine 0.1g
Aspartic acid 0.32g
Glutamic acid 0.54g
Glycine 0.09g
Proline 0.11g
Serine 0.12g
Fatty acids, total saturated 0.04g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.02g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Broccoli on a Keto Diet

Broccoli is laden with a variety of vitamins and minerals beneficial for overall health. It is a rich source of Vitamin C, which boosts immunity, and also provides essential nutrients like potassium, calcium, and magnesium, supporting heart and bone health. In addition, broccoli is an excellent source of dietary fiber, aiding digestion and contributing to feelings of fullness, which can be beneficial on a keto diet.

Incorporating Broccoli into Your Keto Meal Plan

  1. Add Broccoli to Salads and Stir-Fries: Broccoli is a versatile vegetable. It can be tossed into a fresh salad or sautéed with other keto-friendly veggies and a protein source for a quick stir-fry.
  2. Keto Broccoli Soup or Casserole: Broccoli makes a great base for hearty soups or casseroles. Add some cream, cheese, and spices, and you have a delicious, keto-friendly meal.
  3. Roasted Broccoli with a Protein: Roasted broccoli pairs well with meats or fish. A sprinkle of olive oil, salt, and pepper before roasting can enhance its flavor.

Keto-Compatible Alternatives for Broccoli

  1. Cauliflower: Much like broccoli, cauliflower is a versatile, low-carb vegetable that can be used in a variety of keto recipes. It can be riced, mashed, or roasted and used in place of broccoli in salads, casseroles, and stir-fries. Net carbs in cauliflower are slightly lower than broccoli, with 2.8g per 100g serving.
  2. Spinach: This leafy green is another great alternative. Spinach has only 1.6g of net carbs per 100g serving, lower than broccoli. It can be sautéed, used in salads, or blended into a green smoothie.
  3. Zucchini: With only 2.11g of net carbs per 100g, zucchini makes a great broccoli substitute. It can be spiralized into noodles for a keto pasta dish or sliced into rounds for a tasty side dish.

Concluding Thoughts on Broccoli and Keto

Broccoli emerges as an excellent choice for those following a ketogenic diet, given its low net carb content of 3.87g per 100g serving. This versatile vegetable not only fits well within the strict carb limits of a keto diet but also brings significant nutritional benefits. From boosting immunity with its rich Vitamin C content to supporting heart and bone health with essential minerals, broccoli stands out in the realm of keto-friendly vegetables.

There are ample ways to enjoy broccoli in a keto meal plan, from fresh salads and stir-fries to hearty soups and roasts. The key is to factor in its carb content into your daily net carb count, maintaining balance and variety in your diet.

Explore our Is It Keto Knowledge Hub.

Are Vegetables Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Yes, all forms of broccoli, including raw, steamed, or roasted, are keto-friendly. The cooking method should be taken into account as it may affect the final carb count, especially if additional ingredients are used.

No, the carb count of broccoli remains relatively stable during cooking. However, adding additional ingredients such as sauces or dressings could increase the final carb count.

While broccoli is considered a low-carb vegetable, it still contains carbs. Therefore, it should be consumed within your daily carb limit. Portion control is crucial even with keto-friendly vegetables.