Does Broccoli Count as Carbs? Understanding Net Carbs and Nutrition

October 22, 2025 •

4 min read

Raw broccoli is nearly 90% water and provides only 31 calories per cup, yet many people on low-carb diets still question, "Does broccoli count as carbs?". The short answer is yes, it contains carbohydrates, but the high fiber content means its net carb count is very low, making it a cornerstone vegetable for those limiting carb intake.

Quick Summary

Broccoli does contain carbohydrates, but its significant fiber content reduces the net carb count, making it a very low-carb and keto-friendly vegetable. It is also a powerhouse of essential vitamins, minerals, and antioxidants, offering numerous health benefits beyond simple carb management.

Key Points

Low Net Carb Count: While broccoli contains total carbs, its high fiber content means its net carbs are low, making it suitable for low-carb and keto diets.
Rich in Dietary Fiber: The fiber in broccoli aids digestion, promotes feelings of fullness, and helps stabilize blood sugar levels.
Packed with Nutrients: Broccoli is an excellent source of vitamins C, K, and folate, along with other beneficial minerals and antioxidants.
Versatile in Cooking: It can be prepared in numerous ways, including steaming, roasting, and stir-frying, to suit different tastes and meal types.
Nutrient-Dense Food: Given its low-calorie count and high vitamin and mineral content, broccoli provides substantial nutrition for few calories.
Benefits Beyond Weight Management: Its antioxidant properties and nutrient profile support heart health, bone health, and the immune system.

What Are Net Carbs, and Why Do They Matter?

Before diving into the specifics of broccoli, it's crucial to understand the concept of net carbs. Total carbohydrates in a food include starches, sugars, and fiber. However, dietary fiber is a type of carbohydrate that the body cannot fully digest and absorb for energy. For this reason, fiber does not raise blood sugar levels in the same way as other carbs. Net carbs are calculated by subtracting the fiber content from the total carbohydrates, giving a more accurate picture of a food's impact on blood sugar and its suitability for low-carb or ketogenic diets.

For a vegetable like broccoli, this distinction is a game-changer. Its total carbohydrate count is relatively low to begin with, and when you subtract the fiber, the net carb number becomes even more impressive for those monitoring their intake closely. This is why broccoli is so highly recommended for low-carb lifestyles.

Broccoli's Nutritional Breakdown

Let's break down the numbers for broccoli. A standard 1-cup serving (about 91 grams) of raw broccoli contains:

Total Carbohydrates: 6 grams
Dietary Fiber: 2.4 grams
Net Carbs: 3.6 grams (6g total carbs - 2.4g fiber)
Protein: 2.5 grams
Fat: 0.3 grams
Calories: 31

This low-calorie, low-net-carb profile, combined with its high fiber content, makes broccoli a great food for promoting satiety and aiding in weight management. The fiber helps you feel full and satisfied, which can prevent overeating and snacking on higher-carb options. It also helps to support healthy digestion.

A Nutritional Powerhouse Beyond Carbs

Beyond its favorable carb numbers, broccoli is loaded with essential nutrients. One cup of raw broccoli provides a significant portion of your daily recommended intake for several key vitamins and minerals:

Vitamin C: An antioxidant that supports immune function and skin health.
Vitamin K: Important for blood clotting and bone health.
Folate (Vitamin B9): Crucial for normal tissue growth and cell function.
Potassium: Helps maintain healthy blood pressure.
Antioxidants: Contains beneficial plant compounds like sulforaphane, carotenoids (lutein and zeaxanthin), and quercetin, which may offer protection against chronic diseases and support eye health.

How to Incorporate Broccoli into Your Diet

Broccoli's versatility makes it easy to add to almost any meal. Whether you prefer it raw or cooked, there are countless ways to enjoy its flavor and health benefits.

Cooking Methods

Steaming: Gently steaming broccoli is one of the best ways to preserve its nutrient content, especially water-soluble vitamins like C and some B vitamins.
Roasting: Roasting with olive oil, salt, and pepper can bring out a delicious, nutty flavor and a slightly crispy texture.
Stir-frying: Toss broccoli florets with other low-carb vegetables, protein, and a keto-friendly sauce for a quick and flavorful meal.
Baking: Combine with shredded cheese and bake for a rich and satisfying side dish.

Simple Recipe Ideas

Keto Broccoli Salad: Mix blanched broccoli florets with crispy bacon, cheddar cheese, nuts or seeds, and a creamy, low-carb mayonnaise-based dressing.
Broccoli Cheddar Soup: Blend steamed broccoli with vegetable broth, heavy cream, and cheddar cheese for a hearty, low-carb soup.
Broccoli as a Rice Substitute: Grate raw broccoli florets into small pieces to create a low-carb alternative to rice, perfect for stir-fries or as a side.

Broccoli vs. Cauliflower: A Carbohydrate Comparison

For those on a keto diet, comparing broccoli to its cruciferous cousin, cauliflower, is a common practice. Both are excellent low-carb options, but they have slight differences in their nutritional profiles.


Nutrient	Broccoli (per 100g)	Cauliflower (per 100g)
Total Carbs	~6.64 g	~4.97 g
Dietary Fiber	~2.6 g	~2.0 g
Net Carbs	~4.04 g	~2.97 g
Protein	~2.82 g	~1.92 g

As the table shows, cauliflower has a slightly lower net carb count than broccoli, but the difference is minimal. Broccoli, in contrast, tends to have a higher content of certain vitamins and minerals, like Vitamin K and C. The choice between them often comes down to personal taste and how you plan to use them in your cooking.

Conclusion: Broccoli as a Smart Carb Choice

So, does broccoli count as carbs? Yes, it does, but that shouldn't discourage its inclusion in a balanced diet. The carbohydrates in broccoli are primarily composed of dietary fiber, which is incredibly beneficial for digestive health, satiety, and blood sugar control. For individuals monitoring their carb intake, like those on a keto or low-carb diet, broccoli's low net carb count makes it a highly valuable and nutrient-dense food choice. It's a versatile vegetable that offers a wealth of vitamins, minerals, and antioxidants, making it a smart and healthy addition to any meal plan.

To learn more about healthy dietary choices, explore resources from authoritative sources like the National Institutes of Health: Dietary Reference Intakes.

Frequently Asked Questions

Yes, broccoli is an excellent vegetable for the ketogenic diet. A single cup has only about 3-4 grams of net carbs, which fits well within the daily carb limits of most keto plans.

One cup of raw, chopped broccoli contains approximately 3.6 grams of net carbs. Net carbs are calculated by subtracting the 2.4 grams of dietary fiber from the 6 grams of total carbohydrates.

The net carb content of broccoli remains very low whether it is raw or cooked. While some nutrients can be lost during boiling, steaming preserves most of its beneficial compounds.

While it is unlikely you will overeat broccoli to the point of exceeding your carb limits, it is still important to track your total carb intake from all food sources. Some people may also experience digestive issues from too much fiber, so moderation is key.

Broccoli has a very low carb count compared to starchy vegetables like potatoes, corn, and peas, and is comparable to other non-starchy vegetables like cauliflower and zucchini.

Yes, broccoli contains small amounts of natural sugars, including fructose, glucose, and sucrose. However, the quantity is very low and does not significantly impact its overall net carb count.

The carbohydrates in broccoli consist mainly of dietary fiber and small amounts of natural sugars. The fiber content is substantial and makes up a large portion of its total carb count.