Is Broccoli High or Low in Fiber? The Definitive Nutritional Guide

October 23, 2025 •

4 min read

One cup of chopped, cooked broccoli contains approximately 5 grams of fiber, a substantial amount for a single vegetable serving. So, is broccoli high or low in fiber? It is firmly in the 'high-fiber' category, offering a beneficial blend of both soluble and insoluble fiber crucial for overall digestive health.

Quick Summary

Broccoli is a nutrient-dense vegetable and an excellent source of both soluble and insoluble dietary fiber, which aids digestion, promotes gut health, and assists in weight management. A standard serving of cooked broccoli contributes significantly to your daily fiber intake, offering substantial nutritional benefits beyond just roughage.

Key Points

High in Fiber: Broccoli is considered a good source of dietary fiber, with a cooked cup containing approximately 5 grams.
Cooking Concentrates Fiber: A cup of cooked broccoli has more fiber than a cup of raw broccoli because cooking reduces water content, concentrating nutrients.
Contains Both Soluble and Insoluble Fiber: Broccoli provides a mix of fiber types, with soluble fiber feeding healthy gut bacteria and insoluble fiber promoting regular bowel movements.
Loaded with Other Nutrients: In addition to fiber, broccoli is packed with vitamins C and K, essential minerals, and powerful antioxidants.
Stems are also Fiber-Rich: For maximum fiber intake, remember to consume the stalk and leaves along with the florets, as the stem contains a significant amount.

What is Broccoli's Fiber Content?

Broccoli is consistently regarded as a high-fiber vegetable, a fact backed by its nutritional profile. Its fiber content varies depending on whether it is raw or cooked. One cup of raw, chopped broccoli contains about 2.4 grams of fiber, while the same quantity cooked offers significantly more, around 5.2 grams. This difference is largely due to the cooking process, which causes the vegetable to lose water, concentrating its nutrients—including fiber—in a smaller volume.

Broccoli contains a mix of both soluble and insoluble fiber. According to some research, a notable percentage of broccoli's fiber is soluble, which is excellent for feeding healthy gut bacteria. The stalk of the broccoli contains the most fiber, which is a great reason to eat the entire vegetable rather than just the florets.

Soluble vs. Insoluble Fiber in Broccoli

Understanding the two main types of fiber helps to appreciate why broccoli is so beneficial. Both play different, but equally important, roles in the body.

Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive tract. It is fermented by beneficial bacteria in the gut, which is vital for a healthy microbiome. The gel also helps to slow digestion, aiding in the regulation of blood sugar levels and helping to lower 'bad' LDL cholesterol. The significant soluble fiber content in broccoli is one reason it’s so effective for promoting gut health.
Insoluble Fiber: This fiber does not dissolve in water and passes through the digestive system relatively intact, adding bulk to stool. It is crucial for promoting regular bowel movements and preventing constipation, acting like a broom to sweep waste out of the body. Most vegetables, including broccoli, are excellent sources of this type of fiber.

Health Benefits Beyond Fiber

Broccoli's status as a nutritional powerhouse extends far beyond its fiber content. It is a rich source of numerous vitamins, minerals, and plant compounds with impressive health benefits.

Vitamins: A single serving provides more than 100% of the Daily Value for vitamin C, an antioxidant that supports immune function. It is also high in vitamin K1, which is essential for blood clotting and bone health.
Minerals: Broccoli contains beneficial minerals such as potassium, manganese, and iron.
Antioxidants: It is rich in compounds like sulforaphane and carotenoids (lutein and zeaxanthin), which help protect cells from damage and may reduce the risk of chronic diseases, including certain cancers.
Weight Management: Its high fiber and low-calorie content make it a filling food that can help you feel satisfied, which aids in weight control.

A Quick Comparison: Broccoli vs. Other Vegetables

To put broccoli's fiber content into perspective, let's compare it to some other common vegetables. Fiber content can vary based on preparation and portion size, but here's a general comparison based on average one-cup servings.


Vegetable	Fiber per 1-cup serving (cooked)	Fiber per 1-cup serving (raw)
Broccoli	5.2g	2.4g
Brussels Sprouts	4.5g	-
Cauliflower	2.9g	2.0g
Green Peas	9.0g	-
Carrots	4.8g	3.6g
Artichoke	9.6g	-

As the table illustrates, broccoli holds its own as a significant source of fiber, particularly when cooked. While some legumes and other vegetables might have more fiber per cup, broccoli's well-rounded nutritional profile and versatility make it a valuable staple in any diet.

Tips for Boosting Your Fiber Intake with Broccoli

Incorporating more broccoli into your diet is simple and delicious. Eating it in various preparations can help you reach your daily fiber goals. Here are some ideas:

Add to stir-fries: Lightly stir-fry broccoli with garlic, ginger, and other vegetables for a quick, fiber-rich meal.
Roast it: Toss florets with olive oil and seasonings, then roast until crispy for a flavorful side dish.
Blend into soups: Purée steamed broccoli with low-fat milk or broth for a creamy, nutritious soup.
Make broccoli rice: Pulse raw broccoli in a food processor to create a rice-like texture, which can be lightly sautéed.
Use the whole plant: Don't discard the stems! The stalk contains significant fiber and can be sliced or shredded for use in slaws or stir-fries.

Conclusion: Broccoli is a High-Fiber Powerhouse

In conclusion, the answer to the question "Is broccoli high or low in fiber?" is unequivocally high. This cruciferous vegetable provides a robust dose of dietary fiber, both soluble and insoluble, that supports digestive regularity, gut health, and feelings of fullness. Its high fiber content, combined with its abundance of vitamins, minerals, and antioxidants, solidifies broccoli's reputation as a highly nutritious food. By incorporating it into your daily meals, you can take a simple yet powerful step toward improving your overall health and wellness.

For more information on the health benefits of broccoli and other related studies, you can visit the National Institutes of Health website.

Frequently Asked Questions

Yes, broccoli is widely considered a high-fiber food. With approximately 5 grams of fiber per cooked cup, it provides a significant portion of the recommended daily fiber intake.

A standard one-cup serving of cooked broccoli contains about 5.2 grams of fiber, offering both soluble and insoluble types.

A cup of cooked broccoli provides more fiber than a cup of raw broccoli. This is because cooking shrinks the vegetable by removing water, which concentrates the fiber content per cup.

Broccoli contains both. Soluble fiber forms a gel in your gut, aiding in cholesterol and blood sugar control, while insoluble fiber adds bulk to stool, promoting digestive regularity.

The fiber in broccoli supports digestive regularity, promotes a healthy gut microbiome, aids in weight management by increasing fullness, and helps lower cholesterol levels.

While broccoli is a great source of fiber, it's best to consume a variety of high-fiber foods to ensure a balanced nutrient intake. Combining broccoli with other fruits, vegetables, and whole grains is recommended.

For maximum fiber intake, it is best to eat the entire broccoli plant, including the stems and leaves, as the stalk contains a high concentration of fiber.

You can easily add more broccoli to your diet by roasting it, adding it to stir-fries, blending it into soups, or making broccoli rice from the florets.