Is Broccoli Keto-Friendly?

Is Broccoli Keto-Friendly?

Hearty, tasty, and brimming with nutrients, the miniature tree-looking broccoli should never be hated. 

There's a reason why our parents forced us to eat our broccoli when we were young. And as we grew up, we started to understand that this edible mini-tree packs the most nutritional punch of any veggies out there.

While it is without a doubt that broccoli is nutrient-rich, the question of whether it’s keto-friendly or not still leaves people confused. 

To understand if broccoli has a place in the keto world, let us first study its nutritional profile.

Nutritional Content of Broccoli

The keto diet focuses on high-fat, moderate-protein, and low-carb foods. Hence, it's essential to check the nutritional content of fruits, veggies, and other foods that you want to consume to ensure you’re on track. Otherwise, you might just spoil the results of your keto diet. 

A 100g serving of broccoli contains 34 calories, 7g of carbs (2.6 of which is dietary fiber), 0.4g of fat, and 2.8g of protein. 

Meanwhile, a stalk of broccoli (around 151g) has 51 calories, 10g of carbs (3.9g of which is dietary fiber), 0.6g of fat, and 4.3g of protein. 

Half of a medium-sized broccoli brunch provides our body with 148% vitamin C, 12% vitamin A, 4% calcium, 3% iron, 10% vitamin B6, and 5% magnesium based on the recommended daily intake (RDI). 

As mentioned, broccoli is overflowing with nutrients. According to USDA, a cup of chopped broccoli (about 91g) contains:

Magnesium (19mg)

Phosphorus (60mg)

Potassium (288mg)

Sodium (30mg)

Zinc (0.37mg)

Along with other vitamins, including:





Vitamin D

Vitamin K

What are the Benefits of Broccoli?

There are a lot of reasons to eat broccoli:

Broccoli can help prevent cancer

Prevention is ALWAYS better than cure. There's still no cure for cancer, so the best thing to do is to help reduce our body’s risk of developing cancer. 

Broccoli is classified as a cruciferous vegetable. 

Veggies of this kind are known for their bioactive compounds that may reduce cell damage caused by particular chronic diseases.

Studies have also suggested that broccoli has the potential of protecting a person against certain types of cancer, such as breastrenalgastric, and prostate cancer. 

Broccoli can help reduce inflammation

The bioactive compounds in broccoli can reduce inflammation in the tissues in your body. Kaempferol, for example, is a flavonoid in broccoli that has strong anti-inflammatory properties, according to animal studies

Protect the body from the damage caused by free radicals

Broccoli is rich in antioxidants. Antioxidants remove potentially damaging oxidizing agents from the body. Without antioxidants, free radicals may lead you to heart disease, cancer, and other chronic diseases.

Is Broccoli Keto-Friendly?

Broccoli-lovers, lo and behold, your favorite tree-like veggie is keto-friendly. 

Half a cup serving of chopped or diced broccoli (about 44 g) contains only 3 g of carbs, 1.1 g of which is dietary fiber. 

A cup, on the other hand, contains 6 g of carbs, 2.4 of which is dietary fiber. 

These numbers tell us that a keto follower could enjoy broccoli as part of his or her diet without having to ever worry about messing up the regimen. 

If you wish to add some flavor to your broccoli, we recommend sauteing it with olive oil, add a dash of salt and some butter.

Ideal Portion of Eating Broccoli

Broccoli is incredibly low in carbs. But eating too much of it could lead you to exceed your daily carb limit, which is 20g. A bunch of broccoli (about 608g) contains 207 calories 41g of carbs, and 10g of sugar.

A stalk of broccoli (151g) should be enough to satisfy your taste buds.

Broccoli Alternatives

There are other cruciferous vegetables that you can consume if you don't enjoy eating broccoli. 

Brussel sprouts, a cousin to broccoli, contains 40 calories, 3g of net carbs, g of protein, 3 g of fiber, and a load of vitamin C per serving (4 sprouts). 

Cauliflower is also a great alternative to broccoli. This versatile cruciferous vegetable can be a substitute for mashed potatoes, rice or even pizza crust. A serving of cauliflower has 3g of net carbs and a healthy dose of vitamin C as well as folic acid.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.