How many carbs are in broccoli?
One cup of cooked, chopped broccoli (156g) has about 11g of carbohydrate and 6g of net carbs. It is one of the lowest-carb cooked vegetables you can eat.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked, chopped (156g) | 11.2g | 5.1g | 6.1g |
| 1 stalk, small (140g) | 10.1g | 4.6g | 5.4g |
| 1 stalk, medium (180g) | 12.9g | 5.9g | 7.0g |
| 1 stalk, large (280g) | 20.1g | 9.2g | 10.9g |
| 100 grams | 7.2g | 3.3g | 3.9g |
Net carbs
One cup of cooked broccoli has about 6g of net carbs, which is total carbs (11g) minus fiber (5g). Broccoli is nearly half fiber by carb weight, so the net carb count drops sharply from the total. See the net carbs guide for when to use net instead of total.
For diabetes
One cup of cooked broccoli has about 11g of total carbs, and most care teams use total carbs for dosing. At that load, broccoli rarely moves blood glucose in a meaningful way for most people. It is one of the safest volume foods on a diabetes plate. The fiber (5g per cup) slows digestion further. See the diabetes carb-counting guide for how to count low-carb vegetables in a meal plan.
Keto and low carb
One cup of cooked broccoli has about 6g of net carbs, which leaves most of a typical 20 to 30g keto daily budget intact. Broccoli is a staple on keto for exactly this reason. A very large serving (a whole large stalk, 280g) adds about 11g of net carbs, so portion size still matters if you are strict.
Good to know
The USDA data here is for cooked broccoli, boiled and drained. Raw broccoli runs slightly higher in carbs per cup because it packs more densely before cooking softens it. Roasting broccoli concentrates the carbs further as water evaporates, so a cup of roasted florets can carry noticeably more carbs than a cup of boiled. Frozen broccoli cooked from frozen is nutritionally close to fresh cooked.
Full nutrition (per 100g)
- Calories: 35.0 kcal
- Carbohydrate: 7.18g
- Fiber: 3.3g
- Sugars: 1.39g
- Protein: 2.38g
- Fat: 0.41g
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Get the appFrequently asked questions
How many carbs are in broccoli?
One cup of cooked, chopped broccoli (156g) has about 11g of carbohydrate. A single large stalk (280g) has about 20g of carbs.
How many net carbs are in broccoli?
One cup of cooked broccoli has about 6g of net carbs, which is total carbs (11g) minus fiber (5g). Per 100g, net carbs are about 3.9g.
Is broccoli keto-friendly?
Yes. One cup of cooked broccoli has only 6g of net carbs, making it one of the best keto vegetables. Even a large serving fits comfortably within a 20 to 30g daily keto budget.
Is broccoli OK for diabetics?
Yes. One cup has 11g of total carbs and 5g of fiber, and it has very little impact on blood glucose for most people. It is one of the most diabetes-friendly vegetables available.
Does cooking change broccoli's carbs?
Boiling and draining broccoli keeps carbs close to raw on a per-gram basis, but cooked broccoli packs more softly into a cup measure. Roasting removes water and concentrates carbs, so roasted florets can carry more carbs per cup than boiled.