Broccoli Glycemic Index, Glycemic Load, and Blood Sugar Response Chart
Based on
Blood Glucose Response Chart
Broccoli has a low Glycemic Index (GI) of 15, a low Glycemic Load (GL) of 1 per 100g, and causes minimal impact on blood sugar. It is suitable for most dietary needs without concern for blood glucose spikes.
A flowering member of the cabbage family, broccoli (Brassica oleracea var. italica) is distinguished by its dense green flower heads, thick stalks, and fibrous leaves, often consumed in raw or cooked form, and is known for its concentration of glucosinolates and rich micronutrient profile.
The Glycemic Index of broccoli low due to its high fiber content, low net carbohydrate density, and minimal natural sugar, which slow digestion and glucose release. Its Glycemic Load remains low because the carbohydrate content is both low and paired with fiber that moderates absorption.
Steaming, roasting, or lightly sautéing maintains its nutritional integrity and supports low Glycemic Load outcomes.
Florets and stalks are widely used in diabetic, keto, and weight loss diets because of their low net carbs, high fiber, and satiating properties.
Pairing with protein sources like grilled chicken or healthy fats improves blood sugar control and promotes balanced meals.
Broccoli Nutrition Facts
How Many Carbs Are In Broccoli?
Broccoli contains 6.64g of Total Carbohydrates and 4.04g of Net Carbohydrates per 100g serving.
A typical serving of 1 cup chopped broccoli contains 6.04g total carbs and 3.64g net carbs. The carbohydrates in broccoli are primarily complex carbohydrates including non-starch polysaccharides. These digest slowly and contribute to a gradual blood sugar response. The low content of rapidly digestible starch contributes to its low Glycemic Index.
Total Carbohydrates and Net Carbohydrates in Broccoli by Serving Size:
| Serving Size | Total Carbs (g) | Net Carbs (g) |
|---|---|---|
| 1 Oz (28.35g) | 1.88g | 1.18g |
| 1 Cup chopped (91g) | 6.04g | 3.64g |
| 100 Grams (100g) | 6.64g | 4.04g |
How Much Sugar Is In Broccoli?
Broccoli contains 1.7g of sugar per 100g serving.
A typical serving of 1 cup chopped broccoli contains 1.55g sugar. The sugars in broccoli are mainly simple sugars like fructose and glucose, naturally occurring in small amounts. These sugars are present in low concentration and are buffered by fiber and complex carbohydrates, limiting their impact on blood glucose. This supports broccoli’s low Glycemic Index.
How Much Fiber Is In Broccoli?
Broccoli contains 2.6g of fiber per 100g.
A typical serving of 1 cup chopped broccoli contains 2.4g fiber. The fiber in broccoli is mainly insoluble fiber with some soluble fiber, including cellulose and pectins. Insoluble fiber slows digestion and increases satiety, while soluble fiber can delay glucose absorption. These fiber properties help maintain a low blood sugar impact, supporting the low Glycemic Index of broccoli.
Why Broccoli Has Low Glycemic Index
Broccoli's low Glycemic Index is due to its high fiber content, low net carbohydrate density, and minimal natural sugar.
Each 100 grams of broccoli contains only 4.04g of net carbohydrates and 2.6g of fiber. This fiber slows carbohydrate digestion and absorption, preventing rapid increases in blood glucose. Its sugar content remains under 1.7g per 100 grams, which minimizes blood sugar impact.
The Glycemic Index measures how quickly a food raises blood glucose levels. Foods with a low Glycemic Index release glucose gradually due to slow digestion. Broccoli fits this profile due to its fibrous matrix and low starch content. These rare attributes keep its Glycemic Index low and support stable blood sugar response.
Can Broccoli Spike Blood Sugar?
No, broccoli alone does not spike blood sugar due to its very low Glycemic Index of 15 and high fiber content which slows glucose absorption.
Broccoli Glycemic Load - Portion Sizes
Broccoli has a very low Glycemic Load across all portion sizes, ranging from approximately 0.18 for 1 oz to about 0.55 for 1 cup chopped.
Broccoli Glycemic Load Per Serving Sizes:
| Serving Size | Net Carbs (g) | Glycemic Load | GL Impact |
|---|---|---|---|
| 1 Oz (28.35g) | 1.18g | 0 | Low |
| 1 Cup chopped (91g) | 3.64g | 1 | Low |
| 100 Grams (100g) | 4.04g | 1 | Low |
Does Cooking or Preparation Influence Glycemic Index of Broccoli?
Broccoli retains a Glycemic Index of 15 regardless of common cooking methods.
| Form | Preparation | Glycemic Index |
|---|---|---|
| Raw | Chopped, uncooked | 15 |
| Steamed | Lightly steamed | 15 |
| Boiled | Boiled until soft | 15 |
| Stir-fried | Quick stir-fry in oil | 15 |
Broccoli's Impact on Metabolic Health
Broccoli supports metabolic health by aiding blood sugar control in diabetics, aligning with keto dietary limits due to its low net carb content, and contributing to weight loss when included in a calorie-controlled diet.
Broccoli for Diabetics
Broccoli is good for diabetics due to its low Glycemic Index of 15 and high fiber content.
The low net carbohydrate value minimizes blood sugar spikes. Broccoli supports insulin sensitivity and stabilizes glucose metabolism, directly aligning with the Glycemic Index profile.
Broccoli and Keto Diet
Broccoli is good for keto because of its low net carbohydrate count and high fiber-to-carb ratio.
The low sugar and high nutrient density make it compatible with ketogenic macronutrient targets. Broccoli aligns with ketosis mechanics by supporting glucose restriction through its Glycemic Index.
Broccoli and Weight Loss Diets
Broccoli is good for weight loss due to its low calorie density, high fiber, and strong satiety impact.
The combination of high volume and low energy input helps reduce overall calorie intake. Broccoli enhances metabolic regulation in weight control through its low Glycemic Index.
Foods to Pair with Broccoli for Better Blood Sugar Control
Pair broccoli with protein-rich foods like grilled chicken or tofu and healthy fats such as olive oil or avocado to enhance blood sugar control by slowing carbohydrate absorption and stabilizing glucose response.
Combining broccoli with these foods supports a lower Glycemic Load and improves overall metabolic balance.
Broccoli Glycemic Impact Summary
Broccoli has a Glycemic Index of 15, which classifies it as a low Glycemic Index food. Its low net carbohydrate content further reduces its Glycemic Load. This results in a minimal effect on blood sugar levels, making broccoli suitable for glycemic control and diabetes management.