Broccoli is not high in carbs. A full cup of cooked, chopped broccoli contains roughly 4 grams of total carbohydrates and about 3 grams of net carbs after subtracting fiber. That puts it firmly among the lowest-carb vegetables you can eat, whether you’re following a keto plan, managing blood sugar, or simply curious about what’s on your plate.
Carbs in Raw vs. Cooked Broccoli
A standard USDA serving of raw broccoli is one cup chopped, weighing about 91 grams. That cup delivers roughly 6 grams of total carbs and about 2.4 grams of fiber, leaving you with around 3.6 grams of net carbs.
Cooking changes the numbers slightly. One cup of cooked, chopped broccoli (which is denser because the florets soften and compress) comes in at about 4 grams of total carbs and 2.6 grams of fiber, yielding approximately 3 grams of net carbs. The difference is small either way. Whether you eat it raw with dip or steamed alongside dinner, broccoli stays well under 5 grams of net carbs per cup.
How Broccoli Compares to Other Vegetables
Context helps more than a number on its own. In a ranking of the 25 lowest-carb vegetables, broccoli lands at number 17. A 50-gram portion contains about 4 grams of carbs. Here’s how that stacks up against vegetables you probably eat regularly:
- Spinach: 4 grams of carbs per 50-gram portion, with a half cup of cooked spinach at 3.5 grams
- Broccoli: 4 grams of carbs per 50-gram portion, with a cup of cooked chopped broccoli at about 4 grams
- Carrots: 5 grams of carbs per 50-gram portion, with a half cup at 6 grams
Broccoli sits close to spinach and well below starchier options like potatoes, corn, or peas, which can pack 15 to 30 grams of carbs per serving. If you’re swapping out a higher-carb side, broccoli is one of the most reliable trades you can make.
Broccoli on a Keto or Low-Carb Diet
Most keto guidelines set a daily net carb limit between 20 and 50 grams. At just 3 grams of net carbs per cooked cup, broccoli barely makes a dent. You could eat three full cups and still use only 9 grams of your daily budget, leaving plenty of room for other foods. That generous portion size is part of what makes broccoli so practical on a low-carb plan: it fills your plate and adds volume to meals without the carb cost of grains or root vegetables.
The fiber content also helps. Those 2 to 3 grams of fiber per cup slow digestion and contribute to satiety, so a side of broccoli can help you feel full longer after a meal.
Why Broccoli Is Easy on Blood Sugar
Broccoli has a glycemic index of just 10, which is extremely low. For reference, anything under 55 is considered low-GI, and pure glucose tops the scale at 100. Because broccoli contains so few digestible carbs and so much fiber, eating it causes almost no spike in blood sugar.
There’s also a compound in broccoli (concentrated especially in the seeds and sprouts) that appears to actively support blood sugar regulation. In animal studies published in ACS Food Science & Technology, this compound significantly reduced fasting blood glucose, improved insulin sensitivity, and lowered markers of long-term blood sugar elevation in diabetic mice. The effects were comparable to a standard diabetes medication in some measures. While human research is still catching up, the early evidence suggests broccoli does more than simply avoid raising blood sugar. It may help your body manage it more effectively.
Easy Ways to Add More Broccoli
Raw broccoli works well chopped into salads or served with hummus, guacamole, or ranch dip. Steaming for 4 to 5 minutes keeps the texture crisp and preserves more of its beneficial compounds than boiling does. Roasting at high heat with olive oil and garlic brings out a nutty, slightly caramelized flavor that converts a lot of broccoli skeptics. You can also rice it in a food processor as a substitute for grain-based rice, adding even more versatility to low-carb meals.
Because broccoli is so low in carbs, portion control isn’t really a concern the way it is with fruit or starchy sides. A generous helping still keeps your carb intake minimal, which is rare for a food that also delivers meaningful amounts of vitamin C, vitamin K, and folate.