Broccoli is one of the most popular low-carb vegetables, but the exact carb count depends on how much you eat and how it is prepared. This broccoli carbs per 100g calculator helps you work out total carbohydrates, net carbs, fiber, and sugar for your exact serving — whether you are weighing raw florets, using a cup measure, or tracking by the stalk.
Simply enter your serving size, choose a unit, pick a preparation method, and hit Calculate. The tool instantly converts your portion to grams and applies consistent per-100g values based on USDA nutrition data, so you get a realistic estimate for meal prep, keto tracking, or general healthy eating.
It is especially useful for people following low-carb, keto, or diabetic-friendly meal plans, and for anyone curious about how many carbs are in that side of broccoli.
🥦 Broccoli Carbs Calculator
Estimate total carbs, net carbs, fiber, and sugar for any serving of broccoli — based on per 100g nutrition data.
📊 Results
Serving weight: —
Per 100g: Total — · Net — · Fiber — · Sugar —
How to Use This Calculator
Using the tool takes about 10 seconds. Start by entering the serving amount, choose your unit from the dropdown, then select the preparation form that matches how you are eating the broccoli. Hit Calculate and the result area shows four key numbers: total carbohydrates, net carbs (total carbs minus fiber), dietary fiber, and sugar. The serving weight is also displayed so you can see the gram weight the calculation is based on.
Weighing in grams with a kitchen scale is the most accurate method. If you don't have a scale, the quick-fill buttons give you useful starting points: one cup of chopped raw broccoli is roughly 91 g, a medium stalk is about 148 g, and 5 oz is about 142 g. For cooked broccoli, avoid mixing raw and cooked weights. If you measured raw florets before cooking, keep using the raw values after cooking, because water loss concentrates the carbs per 100 g.
How the Math Works
The calculator applies a simple proportional formula. For any nutrient, the value in your serving is:
Serving nutrient = (serving weight in grams ÷ 100) × nutrient per 100g
Net carbs are then calculated by subtracting total dietary fiber from total carbohydrates, since fiber is not absorbed like a typical carbohydrate. The per-100g values come from USDA FoodData Central for raw broccoli, boiled broccoli, and frozen chopped broccoli.
Because water evaporates during cooking, 100 g of cooked broccoli contains slightly more dry matter than 100 g of raw broccoli, so its total carbs per 100 g can be a little higher even though the florets themselves have not gained carbs. This is why the preparation setting matters when you track by weight.
Worked Examples
These examples show how the numbers work in practice.
Example 1: 1 cup raw chopped broccoli (91 g)
Total carbs = (91 ÷ 100) × 6.64 = 6.04 g. Fiber = (91 ÷ 100) × 2.6 = 2.37 g. Net carbs = 6.04 − 2.37 = 3.67 g.
Example 2: 150 g cooked broccoli
Total carbs = 1.5 × 7.18 = 10.77 g. Fiber = 1.5 × 3.3 = 4.95 g. Net carbs = 10.77 − 4.95 = 5.82 g.
Example 3: 5 oz raw broccoli (141.7 g)
Total carbs = 1.417 × 6.64 = 9.41 g. Fiber = 1.417 × 2.6 = 3.69 g. Net carbs = 9.41 − 3.69 = 5.72 g.
As these examples show, even a generous broccoli portion usually lands well under 10 g of net carbs.
Tips & Best Practices
Weigh raw whenever possible. Since cooked and raw broccoli have different water content, use the preparation setting that matches the state you measured it in. If you meal-prep for the week, weigh florets raw, then divide the total carbs across your containers.
Don't forget cooking fats. This calculator covers broccoli carbs only. If you roast broccoli with oil or add a sauce, those calories and carbs need tracking separately. If you're adding a carb-heavy dressing, check the sauce carbs calculator for help with the topping.
Eating a variety of vegetables is more important than obsessing over a gram here or there. Broccoli is one of the lowest-carb non-starchy vegetables, so the differences between raw and cooked are small in practice. For ketogenic or very-low-carb diets, knowing your net carbs can help you fit more vegetables into your macro budget.
Factors Affecting Accuracy
Broccoli is a natural product, so carb values vary slightly depending on variety, growing conditions, harvest time, and storage. The numbers here are population averages, not exact constants. Cooking method also matters: steaming leaches fewer water-soluble nutrients than boiling, though the effect on total carbs is minor. The stalk has a carbohydrate profile similar to the florets, so including it in your serving is fine—just make sure it's part of the weight you entered.
If you track macros meticulously, weigh your broccoli before cooking and use consistent sources. Also remember that commercial preparations—broccoli in cheese sauce, breaded florets, or seasoned vegetable blends—carry extra carbs from other ingredients. Use this calculator for plain broccoli and add toppings separately.
Reference Table: Broccoli Carb Values per 100g
The table below summarizes the default values used in the calculator. Values are rounded for display and based on USDA FoodData Central reference data.
| Broccoli form | Total carbs | Fiber | Net carbs | Sugar |
|---|---|---|---|---|
| Raw broccoli | 6.64 g | 2.60 g | 4.04 g | 1.70 g |
| Cooked (boiled/steamed) | 7.18 g | 3.30 g | 3.88 g | 1.39 g |
| Frozen, cooked | 6.08 g | 2.60 g | 3.48 g | 1.80 g |
Net carb values are rounded for display; the calculator subtracts internally for a slightly more exact result.
Frequently Asked Questions
Is broccoli keto-friendly? Yes. With only about 3–4 g of net carbs per 100 g, broccoli is one of the best vegetables for low-carb and ketogenic diets. A two-cup serving still provides roughly 6–8 g net carbs, leaving room for other foods.
Does cooking increase the carbs in broccoli? Cooking doesn't add carbohydrates, but it removes water, so 100 g of cooked broccoli has more dry matter than 100 g raw. That's why the per-100g total carb number is slightly higher for cooked broccoli. If you track by weight, always match the form you're weighing.
Which is more accurate: cups or grams? Grams are far more accurate. Cup measurements can vary depending on chop size and how tightly the broccoli is packed. A food scale removes the guesswork.
Should I count total carbs or net carbs? It depends on your diet. Traditional carb counting uses total carbs. Keto and low-carb plans typically use net carbs, subtracting fiber. This calculator shows both so you can use whichever fits your goals. If you're tracking net carbs in other vegetables, the corn carbs calculator is a useful comparison.
Does broccoli contain starch? Broccoli is very low in starch. Most of its carbohydrates are sugar and fiber. The small sugar fraction is naturally occurring glucose and fructose, not added sugar.