KETO VERDICTYES
Broccoli is excellent for keto. With ~4g net carbs per 100g, it delivers fiber, vitamins, and minerals while keeping carbs low—a true staple for everyday keto meals.
Is Broccoli Keto?
Cruciferous Vegetable
Broccoli is excellent for keto. With ~4g net carbs per 100g, it delivers fiber, vitamins, and minerals while keeping carbs low—a true staple for everyday keto meals.
- Net carbs (100g)4g
- Protein (100g)2.8g
- Fat (100g)0.4g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4g
Total Carbs
6.6g
Fiber
2.6g
Protein
2.8g
Fat
0.4g
Calories
34
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs: ~4g per 100g fits easily into daily macros
- High fiber content supports digestion and satiety
- Nutrient-dense: rich in vitamins C, K, folate, and potassium
- Versatile prep methods: raw, steamed, roasted, riced
- Great for volume eating due to low calorie density
HEALTH BENEFITS
- Contains sulforaphane and other antioxidants
- Supports heart health and healthy inflammatory balance
- Cruciferous compounds may aid natural detox pathways
- Vitamin K contributes to bone health
- May help with blood sugar control
- Provides a bit of choline for brain health
PREPARATION SUGGESTIONS
ROASTED
Toss with olive oil, garlic, and salt; roast at 425°F (220°C) for 20–25 minutes until edges are crisp. Finish with parmesan for extra umami.
STEAMED
Steam 5–7 minutes until tender-crisp; top with butter, lemon, and sea salt for a simple side.
BROCCOLI RICE
Pulse florets to rice-sized pieces; sauté in butter or ghee 5–7 minutes as a low-carb rice substitute.
RAW IN SALADS
Chop small florets and toss with creamy dressing, bacon bits, cheese, and sunflower seeds.
SOUP
Blend steamed broccoli with heavy cream, chicken broth, and cheddar for rich, comforting soup.
STIR-FRY
Quick-cook in sesame oil with garlic, ginger, and soy-sauce-low-sodium; add beef, chicken, or tofu.