Is Broccoli Keto?

Cruciferous Vegetable
Broccoli sticker illustration
KETO VERDICTYES

Raw broccoli fits a measured keto vegetable portion at 4g net carbs per 100 g in this reference. A 100 g portion contributes about 4g within a 20–25 g daily budget before sauces. Weigh it raw if you plan to use this panel for a cooked dish.

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YOUR PORTION

How much are you having?

Per 100 g (raw). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

4gnet carbs in your portion

Total carbs
6.6g
Fiber
2.6g
Protein
2.8g
Fat
0.4g
Calories
34
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  • Net carbs (100 g)4g
  • Protein (100 g)2.8g
  • Fat (100 g)0.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (raw)

Net Carbs
4g
Total Carbs
6.6g
Fiber
2.6g
Protein
2.8g
Fat
0.4g
Calories
34

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

Generic reference: Broccoli, raw. September 2026 arithmetic review used the existing USDA snapshot accessed 2026-07-09; it was not a fresh branded-product label check.

Nutrition record reviewed 2026-09-05. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Record the broccoli that goes into the recipe after trimming anything you will discard. Florets, cut stems and a whole head are different serving descriptions, so use the edible weight.
  • For a broccoli bake, list cheese sauce, breadcrumbs and any starch separately. The vegetable panel does not establish the nutrition of a prepared casserole.
  • Use the raw weight to account for broccoli that you steam or roast at home. Applying the raw value directly to the finished cooked weight assumes a water relationship this page has not measured.

PREPARATION SUGGESTIONS

KEEP THE SAUCE SEPARATE

Prepare the recorded broccoli portion and add sauce at serving. For a shared dish, record all ingredients and divide the finished batch rather than guessing the amount hidden under a topping.

Better keto swaps

  • Cauliflower Rice — 3g net carbs per 100 g (reference). For a small-piece vegetable side under the same sauce, cauliflower rice changes the texture while retaining a vegetable base.
  • Cabbage (Green) — 3.3g net carbs per 100 g (reference). Sliced cabbage can replace the vegetable side in a suitable stir-fry; use its raw reference and count any dressing or sauce separately.
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