Is Cooked Broccoli (from Fresh, Fat Not Added in Cooking) Keto Friendly?

Cooked broccoli is a nutrient-dense vegetable that can be a valuable addition to a ketogenic diet when consumed in moderation. Here's a detailed analysis:

1. Overview: Broccoli is a cruciferous vegetable known for its high nutrient content and low calorie density.

2. Macronutrient profile: One cup (156g) of cooked broccoli contains 55 calories, 11.14g carbohydrates, 5.1g fiber, 3.70g protein, and 0.64g fat (0.123g saturated, 0.263g polyunsaturated, 0.063g monounsaturated).

3. Net carbs: 6.04g (11.14g total carbs - 5.1g fiber), which is relatively low and can fit into a well-planned keto diet.

4. Keto compatibility: While not zero-carb, broccoli can be included in a ketogenic diet due to its low net carb content and high fiber.

5. Benefits: High fiber content aids digestion and promotes satiety. The low calorie count allows for larger portions without significantly impacting daily macros.

6. Considerations: Portion control is crucial to maintain ketosis, as carbs can add up quickly.

7. Serving suggestion: A half-cup serving (78g) contains only 3g net carbs, making it easier to incorporate into a keto meal plan.

8. Additional benefits: Broccoli is rich in vitamins C and K, folate, and potassium. It also contains sulforaphane, a compound with potential anti-cancer properties.

In conclusion, cooked broccoli can be a nutritious addition to a ketogenic diet when consumed in appropriate portions. Its high fiber content, low net carbs, and nutrient density make it a valuable vegetable choice for keto dieters seeking to increase their micronutrient intake while maintaining ketosis.