Carbs in Broccoli

Broccoli is among the most nutritious vegetables, and it can be delicious. Try the recipes below, or cook, puree, and add seasonings for "mashed broccoli" -- or add some stock and you have a soup.

Carbohydrate and Fiber Counts for Broccoli

• ½ cup chopped broccoli: 2 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories
• 1 medium broccoli spear (5" long): 2 grams effective (net) carbohydrate plus 1 gram fiber and 11 calories
• ¼ lb. (4 oz) broccoli: 5 grams effective (net) carbohydrate plus 3 gram fiber and 38 calories

Glycemic Index for Broccoli

As with most non-starchy vegetables, there is no scientific study of the glycemic index of broccoli.

More Information about the Glycemic Index

Estimated Glycemic Load of Broccoli

• ½ cup chopped broccoli: 1
• 1 medium broccoli spear (5" long): 1
• ¼ lb. (4 oz) broccoli: 3

More Information About the Glycemic Load

Health Benefits of Broccoli

Broccoli is a very good source of fiber, about half of which is soluble and half insoluble (more about fiber types). It is an excellent source of Vitamin C and Vitamin K, a very good source of folate, and a good source of Vitamin A, manganese, and potassium.

In addition, broccoli is one of the cruciferous vegetables, which have been shown to have anti-cancer properties. It is also one of the foods with the highest levels of antioxidant phytonutrients on a per-calorie basis.

Low-Carb Recipes with Broccoli

• Broccoli Salad with Bacon
  
  
• Asian Broccoli Stir Fry
  
  
• Skillet Chicken Divan
  
  
• Quick Chicken Alfredo with Shirataki Noodles
  
  
• Terri's Tofu Scramble

More Information About Broccoli at Calorie Count.

More Carb Profiles:

• Fruits
  
  
• Vegetables
  
  
• Nuts and Seeds
  
  
• Grains and Legumes
  
  
• Milk, Cream, Soy Milk, etc.

_Sources:

_{Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).}

_{United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007.}

_{USDA National Nutrient Database for Standard Reference, Release 20.}