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Is Broccoli Keto?

is broccoli keto

Broccoli is a miniature tree looking vegetable that’s part of the cabbage family. People around the world love broccoli, thanks to its versatility. One can cook broccoli in various ways — steam it, add it to soups and salads, or use it as a pizza topping. But if you’re following the keto diet, can you eat it? Here’s a closer look at its macro profile.

Is Broccoli Keto-Friendly?

Broccoli is low in total carbs and net carbs which makes it a keto-approved vegetable. It’s a popular choice among those who do keto and love eating greens since they can try a ton of recipes with it. Broccoli stir-fry, chicken stew with broccoli, or broccoli and bacon quiche are just a few examples.

Carbs in Broccoli

1 cup of chopped broccoli provides 6.04 grams of total carbs and 3.64 grams of net carbs(1). Whether you have a cup or two of broccoli for the day, there’s no need to worry about going over your recommended carb intake which is 50 grams or lower.

Fats in Broccoli

1 cup of chopped broccoli provides 0.34 grams of fat(2). Even if it has almost no fat per serving, you can still increase your fat intake while enjoying broccoli by using butter to cook it, use it as a side dish to a high-fat keto meal. There are plenty of options.

Protein in Broccoli

1 cup of chopped broccoli provides only 2.57 grams of protein(3). It’s not the best protein source on the keto diet; however, it has a little more protein in comparison with most keto-friendly vegetables. Also, it contains essential amino acids like tryptophan and threonine.

Calories in Broccoli

1 cup of chopped broccoli has 31 calories(4). This low-calorie vegetable is something you can have to help lower your overall calorie intake while offering good nutrition. Along with that, broccoli is good for supporting weight loss because it’s also rich in fiber which keeps you full.

Summary

Overall, broccoli is a great keto-friendly vegetable which is why it’s being used abundantly by those who keep their carbs low. And despite being low on fat and protein, two important macros, you may increase your intake of these by eating broccoli with other options like meat, poultry, and dairy.

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Tiffany Joy Yamut, RN
Tiffany Joy Yamut, RN
Tiffany Joy Yamut is a registered nurse and author of hundreds of health and nutrition articles focused on the ketogenic diet. Her diagnosis of polycystic ovary syndrome (PCOS), along with being overweight and a family history of type 1 and type 2 diabetes, prompted her to find a diet strategy that would allow her to live as healthy as possible. She discovered the keto diet in 2019, which helped her lose 44 pounds and achieve healing. Tiffany directs most of her efforts to studying, applying, and writing about the keto diet to help others. She’s been featured in Perfect Keto, Ketogenic, Kiss My Keto, and other top health and wellness websites. Follow her on Twitter and LinkedIn.
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Evidence based

This article is based on scientific evidence, written and reviewed by experts.

The founders of Ketogenic Buddies are health care professionals. As we grow, we include other qualified subject matter experts as part of our content team.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.