Can you eat broccoli and cauliflower on a low-carb diet?

December 7, 2025 •

3 min read

Did you know that cruciferous vegetables, like broccoli and cauliflower, are incredibly low in net carbs and packed with nutrients? Yes, you can eat broccoli and cauliflower on a low-carb diet, making them foundational staples for healthy eating.

Quick Summary

Broccoli and cauliflower are highly suitable for low-carb diets, featuring low net carb counts and high fiber. These versatile, nutrient-dense vegetables are ideal for meal planning.

Key Points

Low Net Carbs: Broccoli and cauliflower are excellent low-carb choices, with broccoli at ~4g and cauliflower at ~3g net carbs per 100g, thanks to their high fiber content.
Rich in Nutrients: Both vegetables are packed with essential vitamins like C and K, minerals like folate and potassium, and powerful antioxidants.
Versatile for Low-Carb Cooking: They can be roasted, riced, mashed, or added to salads, providing flexible options for low-carb meal preparation.
Supports Digestive Health: Their high fiber content promotes healthy digestion, regularity, and sustained fullness, which can assist with weight management.
Anti-Inflammatory Properties: The phytonutrients in cruciferous vegetables have anti-inflammatory effects and may reduce the risk of certain chronic diseases.
Good for Keto Diet: They are perfectly suitable for a ketogenic diet, allowing for ample vegetable intake without exceeding daily carb limits.

The Short Answer: Yes, Absolutely

For anyone on a low-carb or ketogenic diet, broccoli and cauliflower are not just permissible; they are highly recommended. These versatile cruciferous vegetables offer a low-carbohydrate profile, combined with a host of essential vitamins, minerals, and dietary fiber. Their low net carb count allows for generous serving sizes without derailing your daily carb goals, making them perfect staples for creating satisfying and flavorful low-carb meals.

Understanding Net Carbs in Broccoli and Cauliflower

To determine how these vegetables fit into your low-carb plan, it's crucial to understand 'net carbs.' Net carbs are the total carbohydrates in a food minus its fiber content. Since fiber is a type of carbohydrate that your body cannot digest, it doesn't raise blood sugar levels and is often excluded from the total carb count on low-carb diets. Both broccoli and cauliflower are high in fiber, which significantly reduces their net carb impact.

A Nutritional Powerhouse on Your Low-Carb Plate

Beyond their low carb content, broccoli and cauliflower are packed with vital nutrients that support overall health.

Broccoli: Contains high levels of Vitamin K, Vitamin C, Vitamin A, and folate. It is also a good source of fiber, iron, and potassium. These nutrients contribute to improved immune function, bone health, and protection against cellular damage.
Cauliflower: Is rich in Vitamin C, Vitamin K, and choline. The fiber content aids digestion and keeps you feeling full. Choline is an essential nutrient that plays a crucial role in cognitive function, metabolism, and nerve function.

Low-Carb Vegetable Comparison: Broccoli vs. Cauliflower


Feature	Broccoli (per 100g, raw)	Cauliflower (per 100g, raw)
Net Carbs	~4g	~3g
Total Carbs	~6.6g	~4.97g
Dietary Fiber	~2.6g	~2g
Calories	~34 kcal	~25 kcal
Vitamin C	Higher	Lower
Vitamin K	Significantly Higher	Lower
Protein	~2.8g	~1.9g

Both vegetables are excellent low-carb choices, but broccoli has a slight edge in terms of vitamins and fiber, while cauliflower is slightly lower in calories and carbs. Your best bet is to include both in your diet for a complete nutrient profile.

Delicious Low-Carb Preparation Methods

These vegetables are remarkably versatile and can be used in many creative low-carb recipes. Here are some popular options:

Roasted: Toss florets with olive oil, salt, and pepper, then roast at 425°F until tender and browned. This is a simple, flavorful side dish.
Riced: Use a food processor to pulse raw cauliflower or broccoli until it resembles rice grains. This can be used as a low-carb alternative to traditional rice in stir-fries, bowls, or as a side.
Mashed: Steam or boil cauliflower until very soft, then mash it with butter, cream, and seasonings for a fantastic substitute for mashed potatoes.
Salad: Combine raw, chopped broccoli and cauliflower with bacon, cheese, nuts, and a creamy low-carb dressing for a hearty and crunchy salad.
Soups and Stews: Add florets to creamy low-carb soups or stews to increase their bulk and nutritional value.

Potential Benefits Beyond Carb Counting

Incorporating cruciferous vegetables into your diet offers benefits that go far beyond managing carbohydrate intake. The high fiber content promotes digestive health and can help maintain stable blood sugar levels. The antioxidants and phytonutrients in these vegetables have been studied for their potential to reduce inflammation and lower the risk of chronic diseases, including certain types of cancer. Their nutrient density means you get a lot of nutritional value for very few calories, which can aid in weight management by promoting a feeling of fullness.

Conclusion: The Verdict on Broccoli and Cauliflower

In conclusion, broccoli and cauliflower are undisputed champions for a low-carb diet. Their low net carb count, high fiber content, and rich nutritional profiles make them indispensable staples. Whether you're roasting them for a side dish, ricing them for a grain alternative, or incorporating them into salads and soups, these vegetables offer endless possibilities for creating healthy, satisfying, and low-carb meals. Embrace these cruciferous powerhouses to enhance both the flavor and nutritional value of your low-carb lifestyle.

For more on the health benefits of these vegetables, check out this informative resource on cruciferous vegetables from the National Cancer Institute: Cruciferous Vegetables and Cancer Prevention.

Frequently Asked Questions

For every 100 grams of raw broccoli, the net carb count is approximately 4 grams (6.6g total carbs minus 2.6g fiber).

For every 100 grams of raw cauliflower, the net carb count is approximately 3 grams (4.97g total carbs minus 2g fiber).

Broccoli has slightly more total carbohydrates than cauliflower, but both are considered low-carb options, especially once dietary fiber is subtracted.

Yes, both are excellent choices for a ketogenic diet. They are low in net carbs and high in nutrients, fitting well within the strict carb limitations.

While they are low in carbs, they still contribute to your daily carb intake. It is important to track your consumption, but generally, you can enjoy generous portions without concern.

You can prepare them in many ways: roasting with oil, mashing as a potato substitute, or pulsing into 'rice' using a food processor.

They provide a range of vitamins (C, K, A), minerals (folate, potassium), and fiber, supporting digestive health, immune function, and fighting inflammation.