Is broccoli keto friendly? – Calories, Nutrition and Keto Recipes
Is broccoli Keto-Friendly?
Yes, broccoli is keto-friendly. It is a cruciferous vegetable that is low in carbohydrates and high in fiber, which makes it an excellent choice for those on a ketogenic diet.
Nutritional Facts About Broccoli
Broccoli is rich in vitamins and minerals. It’s an excellent source of Vitamins C, K, and A. Besides, it’s full of B-vitamins, such as folates and pantothenic acid. Its mineral content includes calcium, iron, manganese, potassium, and selenium.
Calories, Carbs, Proteins, and Fats
The nutritional values of broccoli are as follows:
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 55 | 15.6 |
| Carbs | 11.2g | 3.2g |
| Sugar | 2.6g | 0.7g |
| Protein | 3.7g | 1.05g |
| Fat | 0.6g | 0.17g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a head of broccoli is approximately 150 to 200 grams (5.3 to 7.1 oz).
Additional Information About Broccoli
Other important nutritional elements present in broccoli include dietary fiber, which aids in digestion, and antioxidants, which help fight inflammation and protect against disease. Broccoli also contains compounds like sulforaphane and indoles, which studies suggest may have powerful anticancer properties.
Other Foods To Match With Broccoli
Broccoli is incredibly versatile and can be matched with a variety of foods. It’s great as a side dish to meats such as chicken, beef, or fish. It can be incorporated into a stir-fry with other vegetables, added into salads and soups, and it also pairs well with different kinds of cheeses. Its high fiber content and low carbohydrate count make it an ideal match for those adhering to low-carb or ketogenic diet plans.
8 Famous Keto-Friendly Dishes To Try
1. Keto Roasted Broccoli
Roasted broccoli is a simple yet delicious dish that is definitely keto-friendly. Not only does the dish only contain 2.2 grams of net carbs per serving, it is also rich in vitamins K and C. Alongside the broccoli, the dish includes olive oil, a keto-friendly source of healthy fats, and various seasonings for taste.
2. Creamy Broccoli Keto Salad
Creamy Broccoli Salad is a keto-friendly recipe that pairs well with any main dish. The salad contains a copious amount of broccoli and creamy dressing containing mayonnaise, apple cider vinegar and a touch of stevia for sweetness. With only 4g of net carbs per serving, it’s a great low-carb side dish.
3. Keto-friendly Broccoli and Cheddar Soup
This Broccoli and Cheddar Soup is low in carbs and perfect for a ketogenic diet. Alongside vitamin-rich broccoli, this soup contains cheddar cheese and heavy cream for added fats and proteins, contributing to its satisfyingly creamy texture. With only 9g net carbs per serving, it’s a warm, hearty and low sugar choice.
4. Keto Broccoli Cheese Casserole
This keto-friendly casserole melds together the fresh, hearty taste of broccoli with the rich, creaminess of cheese. It uses sour cream and mayonnaise to add a tangy flavor that enhances the subtler tastes of the broccoli. Additionally, the dish only has 4.5 grams of net carbs, ensuring it fits within your keto dietary requirements.
5. Keto Broccoli with Garlic and Parmesan
This is an easy and keto-friendly side dish, consisting of broccoli sautéed in olive oil and garlic, then sprinkled with parmesan cheese. With only 6g net carbs per serving, it’s a perfect accompaniment to any keto main course.
6. Keto Stir-fried Broccoli & Shrimp
This classic stir-fry dish is not only low in carbs but also packed with protein from the shrimp, making it a perfect fit for a keto diet. The fresh broccoli adds a nice crisp texture. This recipe, rich in vitamins and minerals, contains only 3g net carbs per serving.
7. Keto Broccoli Frittata
With broccoli and eggs being the main ingredients, this dish is not only low in carbs but also high in protein. Cheese and heavy cream add extra taste and creaminess to this fulfilling meal. With less than 5g net carbs per serving, it’s suitable for breakfast, lunch, or dinner on a keto diet.
8. Keto Broccoli Pesto
This inventive broccoli pesto is not only low in carbs (4g net carbs per serving) but also packed with healthy fats from pine nuts and olive oil. The strong, vibrant flavors of the broccoli, garlic, and parmesan cheese make this pesto a wonderful dip, spread, or pasta sauce substitute for keto dieters.
Frequently Asked Questions about Broccoli and Keto
1. Is broccoli keto-friendly?
Yes, broccoli is considered keto-friendly. Given that the ketogenic diet is a low-carb, high-fat diet, it’s important to note that broccoli is very low in carbs. A cup of chopped broccoli (about 91 grams) contains only 6 grams of carbs and 2.4 grams of fiber, which brings the total net carbs to 3.6 grams. This is quite low, and definitely fits within the restricted daily carb intake, which is typically 20-50 grams per day on a standard ketogenic diet.
2. What are the nutritional facts of broccoli?
Broccoli is not only low in carbs but also packed with nutrients. One cup (91 grams) of chopped broccoli provides 55 calories, 3.7 grams of protein, 0.6 grams of fat, and 6 grams of carbs, out of which 2.4 grams are fiber. It also contains a considerable amount of vitamins C and K, along with small amounts of several B vitamins and minerals such as potassium, calcium, and selenium.
3. Can I eat broccoli every day on a keto diet?
Yes, you can certainly incorporate broccoli into your daily meals while on a keto diet due to its low carb content. However, as with any food, it’s essential to keep track of your overall daily macro intake to ensure you’re not going over your limit of carbs for the day.
4. How can I include broccoli in my keto diet?
You can include broccoli in your keto diet in various forms like soups, salads, stir-fries, or even as a side dish to your meat. For example, you may steam it, roast it with olive oil and your favorite spices, or sauté it with garlic and butter. Additionally, broccoli pairs well with high-fat sauces like cheese or alfredo sauce which are typically used in a keto diet.
5. Are there any specific keto-friendly broccoli recipes?
Yes, there are many keto-friendly broccoli recipes. One popular dish is the broccoli cheese soup, which includes broccoli, cheese, heavy cream and chicken broth – all keto-friendly ingredients. Another option is a broccoli salad made with raw broccoli, bacon, cheddar cheese, and a creamy dressing. Stir-fried broccoli with garlic butter or a broccoli casserole with chicken and cheese are also great keto options. You can easily find these and other keto-friendly recipes online.
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