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.
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.
