Broccoli Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Broccoli is one of the best vegetables for blood sugar management. Its very low GI and GL mean it has virtually no effect on blood glucose levels. The fiber content also helps slow digestion. This is general nutrition information, not medical advice — people with diabetes should confirm their dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Broccoli GI is approximately 15 — one of the lowest values among all vegetables.
One cup of raw broccoli provides 81 mg of vitamin C — about 90% of the daily value.
Broccoli contains sulforaphane, a compound studied for its potential antioxidant and anti-inflammatory properties.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (91 g), chopped, raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
6g
Net carbs
3.6g
total carbs minus fiber
Fiber
2.4g
slows the glucose rise
- Sugars
- 1.5g
- Protein
- 2.6g
- Calories
- 31kcal
Notable nutrients
- Vitamin C81 mg
- Vitamin K93 mcg
- Folate57 mcg
- Potassium288 mg
- Calcium43 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low GI and GL, safe for regular consumption
Broccoli is one of the best vegetables for blood sugar management. Its very low GI and GL mean it has virtually no effect on blood glucose levels. The fiber content also helps slow digestion. This is general nutrition information, not medical advice — people with diabetes should confirm their dietary choices with their care team.
Portion guidance
Broccoli can be eaten freely without concern for blood sugar impact. A full cup of raw broccoli contains only about 3.6 grams of net carbs. Even larger portions — such as two cups cooked — have a glycemic load well under 5. There is no practical upper limit for broccoli in the context of glycemic management.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Steaming
Little effectSteaming broccoli until tender-crisp preserves fiber and does not meaningfully change its very low GI. Overcooking until very soft may slightly increase digestibility of remaining carbs, but the effect is negligible given the low total carb content.
Roasting
Little effectRoasting at high heat caramelizes natural sugars slightly but does not meaningfully raise the GI because total carbohydrate remains very low. The small amount of sugar in broccoli is insufficient to produce a measurable glycemic effect.
Raw consumption
Lowers the spikeEating broccoli raw preserves its full fiber content and cell structure, resulting in the slowest possible digestion of its minimal carbohydrates. Raw broccoli has essentially no glycemic impact.
Pairing tip
Broccoli pairs well with almost any protein or fat source — grilled chicken, salmon, olive oil, or cheese — which further slows any minor glucose response. It can be used as a low-carb base for stir-fries or as a side dish alongside higher-GI foods to help moderate the overall meal's glycemic load.
Why GI numbers vary
Broccoli GI is consistently reported as very low across all sources, with values typically around 15. The minor variation (10–20) is due to differences in testing protocols and preparation, but all values fall firmly in the low GI category. Because the consensus is strong, we report a single representative value of 15.
Not medical advice. This page is general nutrition information about Broccoli. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Broccoli has a very low glycemic index of approximately 15. This places it firmly in the low GI category (under 55). The value is consistent across sources because broccoli contains very little digestible carbohydrate. Its glycemic load for a standard serving is about 1, meaning it has no meaningful effect on blood sugar levels.
Yes, broccoli is excellent for people with diabetes. Its very low GI and GL mean it does not raise blood sugar. It is also rich in fiber, vitamin C, and antioxidants like sulforaphane, which may have additional health benefits. Broccoli can be eaten freely as part of a diabetes-friendly diet. This is general nutrition information, not medical advice.
Cooking has a minimal effect on broccoli's GI because the total carbohydrate content is so low. Steaming, roasting, or even boiling does not meaningfully change its glycemic impact. Overcooking until very soft may slightly increase the digestibility of the small amount of carbs present, but the effect is negligible in practice.
Yes, broccoli is ideal for keto and low-carb diets. One cup of raw broccoli contains only about 3.6 grams of net carbs, making it easy to fit into even strict keto macros (under 20 g net carbs per day). It is one of the most commonly recommended vegetables for low-carb eating plans.
Broccoli is among the lowest-GI vegetables, similar to leafy greens, bell peppers, and cauliflower. It has a lower GI than starchy vegetables like potatoes, corn, or peas. Its combination of very low carbs and high fiber makes it one of the best choices for blood sugar management.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026