Is Broccoli keto?
Keto in moderation 3.6 g net carbs per one cup chopped (91 g) — 18% of a 20 g keto day.
Short answer: In moderation. One cup chopped (91 g) of broccoli: 3.6 g net carbs — 18% of a strict 20 g keto day — with 0.4 g fat and 2.5 g protein.
Log broccoli in KetoraFree. Weigh it once and Ketora remembers your portion.
Broccoli gives a lot of volume, vitamin C and fibre for modest net carbs. Roasted with butter or olive oil it also helps reach fat targets without feeling like extra fat.
How broccoli fits a keto carb budget
On a 20 g day you could eat about 5.5 servings before reaching the limit — in practice broccoli will never be what pushes you over.
Worked example. 91 g of broccoli = 6 g total carbs − 2.4 g fibre = 3.6 g net carbs, 0.4 g fat, 2.5 g protein and 31 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per one cup chopped (91 g) |
|---|---|---|
| Calories | 34 kcal | 31 kcal |
| Fat | 0.4 g | 0.4 g |
| Protein | 2.8 g | 2.5 g |
| Total carbohydrate | 6.6 g | 6 g |
| Fibre | 2.6 g | 2.4 g |
| Net carbs | 4 g | 3.6 g |
Where the energy comes from:
How to eat broccoli on keto
- Stems are edible — peel and slice them into stir-fries.
- Roast at a high heat until the tips char.
Keto recipes with broccoli
Compared with other vegetables
Broccoli ranks #16 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in broccoli?
Broccoli has about 4 g of net carbs per 100 g (6.6 g total carbohydrate minus 2.6 g fibre), and about 3.6 g per one cup chopped (91 g).
Can you eat broccoli on keto?
In measured portions. One one cup chopped uses about 18% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.