Broccoli Glycemic Index
Broccoli is a nutrient-dense, very low-glycemic cruciferous vegetable that supplies fiber, vitamins, minerals, and protective phytochemicals. It adds satisfying volume with few calories, supports stable blood sugar, and shines in raw, steamed, roasted, or quick stir-fried preparations alongside protein and healthy fats.
Back to GI ChartOverview
Broccoli is a cruciferous vegetable in the Brassica family, closely related to cauliflower, kale, and Brussels sprouts. It is typically eaten as florets and stems that can be steamed, roasted, stir-fried, or eaten raw with dips and in salads. From a blood sugar perspective, broccoli is about as friendly as it gets: it has a very low glycemic index of around 10 and a glycemic load of 1 per cup, thanks to its low carbohydrate content and high fiber and water. This means broccoli has a negligible direct impact on blood glucose, even in generous portions. At the same time, it delivers impressive amounts of vitamin C, vitamin K, folate, and a range of phytochemicals, including sulforaphane precursors that have been studied for their potential anti-cancer and anti-inflammatory effects. For people with diabetes, prediabetes, or metabolic syndrome, broccoli is a staple non-starchy vegetable that can bulk up meals, improve nutrient density, and help displace higher-GI foods on the plate. Its versatility allows it to appear at nearly any meal—in omelets, salads, soups, stir-fries, and roasted vegetable mixes—making it an easy, reliable ally in a blood-sugar-conscious eating pattern.
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Nutrition Facts for Broccoli
Per serving: 1 cup (90g)
Macronutrients
Expanded Analysis
Digestion Rate
Broccoli is low in available carbohydrate and high in fiber and water, so what little carbohydrate it contains is digested and absorbed slowly. The intact plant cell structure and insoluble fiber add bulk, while small amounts of soluble fiber and phytochemicals contribute to slower gastric emptying compared with refined carbohydrates. Light cooking softens the texture without eliminating fiber, keeping overall digestion relatively gradual.
Satiety Effects
Despite its very low calorie content, broccoli can significantly contribute to fullness because it takes up substantial space in the stomach and provides fiber that slows digestion. When combined with protein and healthy fats in a meal, broccoli helps create a high-volume, high-nutrient, lower-calorie plate that keeps hunger at bay. This makes it particularly useful for weight management and for people looking to avoid overeating higher-calorie, high-GI foods.
Energy Density
At about 31 kcal per cup, broccoli is extremely low in energy density. Large portions add only modest calories but a great deal of fiber, micronutrients, and protective compounds. Replacing part of a starchy side dish with extra broccoli can dramatically lower the calorie and glycemic load of the meal while maintaining or improving satiety.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Broccoli Lovers
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The Science Behind the Glycemic Index
How GI Was Measured
Broccoli’s GI is measured using the standard protocol for carbohydrate-containing foods: healthy volunteers eat a portion providing 50 grams of digestible carbohydrate and their blood glucose response is compared to a 50-gram glucose reference. In practice, because broccoli contains so little carbohydrate, very large amounts would be required to reach 50 grams, and the resulting blood sugar rise is minimal. Many GI tables therefore extrapolate or classify broccoli as having a very low GI.
Why This Food Has This GI
Broccoli’s glycemic index is extremely low because it contains relatively little digestible carbohydrate per serving and a considerable amount of fiber and water. Its carbohydrates are mostly in complex forms embedded within plant cell walls, and the vegetable is typically eaten lightly cooked or raw, preserving structure and chewing resistance. The absence of added sugars, the presence of some protein, and small amounts of fat all help keep digestion slow and the glycemic response minimal, especially when broccoli replaces higher-GI side dishes such as white rice or potatoes.
Factors Affecting GI
- Cooking method and texture make a small difference: light steaming or quick stir-frying preserves fiber and structure, while boiling to a very soft, mushy texture slightly increases carbohydrate availability but still leaves GI extremely low.
- Preparation form and toppings matter more than the vegetable itself: pureeing broccoli into soups or casseroles keeps GI low when other ingredients are modest in starch and sugar, but serving it in thick, sweet sauces or heavy breading introduces extra carbohydrates.
- Portion size and meal composition influence overall glycemic load: generous servings of broccoli dilute the impact of higher-GI foods on the plate, whereas tiny broccoli portions buried under large amounts of refined starch offer little benefit.
Blood Sugar Impact
Short-Term Effects
In the short term, broccoli has almost no direct effect on blood glucose levels. A typical serving contributes only a few grams of carbohydrate, much of which is offset by fiber, so post-meal blood sugar change is minimal. When broccoli is included generously in meals, it effectively dilutes the carbohydrate density of the plate by replacing higher-starch foods with a low-GI, low-GL vegetable. This leads to smaller, more gradual blood sugar rises compared with meals centered on refined grains or starchy sides with little vegetable content. For people using mealtime insulin or other glucose-lowering medication, broccoli often does not require additional dosing beyond what is needed for the starch portion of the meal.
Long-Term Effects
Over time, regularly eating broccoli as part of a vegetable-rich diet supports better glycemic control and overall metabolic health. Its fiber aids digestion and may help lower LDL cholesterol, while its extremely low calorie density supports weight loss or maintenance when used to replace energy-dense foods. Observational research links higher intakes of non-starchy vegetables, especially cruciferous vegetables, with lower risk of type 2 diabetes and cardiovascular disease. While broccoli is only one component of a healthy pattern, its consistent use is a strong marker of a blood-sugar-friendly, heart-conscious diet.
Insulin Response
Because broccoli contains very little carbohydrate, the insulin response to a serving is minimal. The small rise in glucose that does occur is easily handled in most individuals and may not require additional bolus insulin in people using mealtime insulin, depending on the total carbohydrates in the meal. The phytochemicals in broccoli, particularly sulforaphane, have been investigated for potential benefits in insulin sensitivity and oxidative stress, though definitive conclusions in humans are still emerging.
Second Meal Effect
By contributing fiber, bulk, and a very low calorie load to meals, broccoli can indirectly support better appetite control and body weight regulation, which are important for long-term insulin sensitivity. While it is not a classic second-meal-effect food like barley or legumes, a diet rich in non-starchy vegetables including broccoli is associated with improved glycemic patterns throughout the day.
Health Benefits
Broccoli is often highlighted as a "super vegetable" because it combines very low energy density with a high concentration of vitamins, minerals, fiber, and protective phytochemicals. It is particularly rich in vitamin C and vitamin K and provides notable amounts of folate, potassium, and carotenoids. As a cruciferous vegetable, broccoli contains glucosinolates that can be converted into sulforaphane and related compounds, which have been studied for potential anti-cancer, anti-inflammatory, and antioxidant effects. For people with diabetes, broccoli helps build meals that are filling, nutrient-dense, and low in glycemic load. Regular consumption of broccoli and other non-starchy vegetables is associated with a lower risk of developing type 2 diabetes and cardiovascular disease, making it a cornerstone of heart-healthy, blood-sugar-conscious eating patterns.
Extremely low glycemic
Non-starchy vegetables like broccoli consistently appear in the lowest GI and GL categories in international tables and have minimal impact on postprandial blood glucose, even when eaten in large portions as a main side dish.
View StudyHigh in vitamin C and K
Broccoli provides close to a full day’s vitamin C and substantial vitamin K in a single cup, contributing to immune function, collagen synthesis, and normal blood clotting and bone health.
View StudyContains sulforaphane
Broccoli is a major dietary source of sulforaphane precursors, compounds that in lab studies activate antioxidant defense pathways and may protect against oxidative stress, inflammation, and DNA damage in cells.
View StudyMay fight cancer
Epidemiological studies suggest that higher intake of cruciferous vegetables, including broccoli, is associated with a reduced risk of several cancers, and mechanistic work points to effects on detoxification enzymes, hormones, and oxidative stress pathways.
View StudyRisks & Precautions
Allergies
Allergy to broccoli is rare but can cause oral itching or more systemic reactions in sensitive individuals, particularly those with broader cruciferous vegetable sensitivities.
Overconsumption
Eating very large amounts of broccoli, especially raw, can cause gas, bloating, or digestive discomfort due to its fiber and certain fermentable carbohydrates (FODMAPs). In extremely high intakes, goitrogenic compounds in raw crucifers could theoretically affect thyroid function in iodine-deficient individuals, but this is uncommon at typical consumption levels.
Medication Interactions
Broccoli is not particularly high in vitamin K compared with leafy greens like kale or spinach, but regular large servings can still contribute to vitamin K intake and should be considered in people on warfarin, who are advised to keep vitamin K intake consistent.
Toxicity Warnings
As with other vegetables, proper washing reduces pesticide residues and microbial contamination. Cooking to a safe internal temperature is not critical for broccoli, but light cooking can reduce any potential microbial load. Choosing fresh or frozen broccoli without heavy sauces also avoids excess sodium, saturated fat, and added sugars that can accompany some prepared products.
Special Populations
Pregnancy
Broccoli is generally very safe and beneficial in pregnancy, providing folate and other key nutrients. Moderate cooking helps improve digestibility and reduce any risk from excessive goitrogens.
Kidney Issues
Broccoli contains moderate potassium. Individuals with advanced kidney disease on potassium-restricted diets may need to monitor portion sizes.
Heart Conditions
Broccoli supports heart health through its fiber, antioxidant, and micronutrient content and is widely recommended in heart-healthy diets.
Who Should Limit It
Individuals with IBS or FODMAP sensitivity who find broccoli triggers symptoms may need to limit or carefully portion it, especially in raw form. Those on stringent potassium or vitamin K restrictions should follow individualized dietary advice and coordinate broccoli intake with their healthcare team.
Portion Guidance
Recommended Serving
Most adults with diabetes can freely enjoy at least 1–3 cups of cooked or raw broccoli per day as part of mixed meals, with minimal impact on blood sugar. It is often categorized as a "free" non-starchy vegetable in meal plans.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 0
Visual Examples
- Handful size
- Cup measurement
- Snack pack equivalent
Frequency of Consumption
Broccoli can be eaten daily and even multiple times per day as part of a vegetable-rich eating pattern.
Impact of Preparation
Raw
Raw broccoli retains maximum vitamin C and maintains a crunchy texture, but can be more challenging to digest for some people. Eating it with a dip or in salads is common.
Cooked
Light steaming or stir-frying softens broccoli, improves digestibility, and can increase the bioavailability of some compounds while modestly reducing vitamin C. Keeping cooking times short and using minimal water helps preserve both texture and nutrients.
Roasted
Roasting with a small amount of healthy oil develops flavor and can make broccoli more appealing, especially when seasoned well with herbs, garlic, or spices. Glycemic impact remains negligible, but portion sizes of added oils should be moderate to keep calories in check.
Fried
Deep-frying or pan-frying in large amounts of oil adds unnecessary calories and fat and is not recommended as a routine preparation method, particularly for people working on weight or cholesterol management.
Boiled
Boiling broccoli in large volumes of water can cause some water-soluble nutrients like vitamin C to leach into the cooking water, which is usually discarded. Short boiling times help limit losses.
Processed
Plain frozen broccoli (without sauce) generally retains its nutritional value and offers a convenient, budget‑friendly staple with the same very low glycemic impact as fresh. However, processed forms packaged with creamy cheese sauces, breading, or sweet glazes can introduce substantial added calories, saturated fat, sodium, and carbohydrates from starch thickeners or sugars. These additions can raise the meal’s glycemic load and undermine cardiometabolic goals even though the vegetable itself remains low GI. Choose unseasoned or lightly seasoned options and add your own olive oil, herbs, lemon, or yogurt‑based dressings to control ingredients. Reading labels for added sugars and refined starches helps preserve broccoli’s health advantages.
Storage Effect on GI
Refrigerating cooked broccoli and reheating later does not meaningfully change its GI or GL, though texture may soften. Storing it plain and adding sauces or dressings only at serving time helps maintain flexibility and control over added fats and carbs.
Cooking Effect on Nutrients
Light cooking optimizes the balance between retaining vitamins and enhancing the availability of some beneficial phytochemicals. Overcooking for long periods reduces both flavor and nutrient content, so aiming for bright green, tender-crisp florets is generally best.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Broccoli with grilled chicken or fish and a small serving of whole grains
- Broccoli tossed with tofu or tempeh in a stir-fry
- Roasted broccoli alongside salmon and a side salad
- Broccoli added to omelets or frittatas for a low-GI breakfast
Broccoli pairs well with lean proteins and healthy fats to create low-GI, high-volume meals that are very filling but relatively low in calories and carbohydrates. Its bulk helps displace high-GI sides like large portions of rice or potatoes, while the added fiber and nutrients support more stable blood sugar and better cholesterol levels over time.
Meal Timing Tips
Broccoli can be eaten at any meal—breakfast, lunch, or dinner. Including it early in the day can help establish a pattern of high-vegetable, low-GI eating that continues through later meals, and using it at dinner in place of extra starch can help keep overnight blood sugars steadier for some people.
Best Ways to Reduce GI Impact
- Steam or roast to retain nutrients
- Eat raw with hummus
- Add to stir-fries and salads
- Don't overcook
Culinary Uses
Common Uses
Side dishes, stir-fries, soups, salads, casseroles, sheet-pan dinners, and as a component in mixed vegetable dishes or grain bowls.
Simple Preparation Ideas
- Steam broccoli florets and drizzle with olive oil and lemon.
- Roast broccoli with garlic and a sprinkle of parmesan.
- Stir-fry broccoli with ginger, garlic, and a light soy-based sauce.
- Add chopped broccoli to egg scrambles or frittatas.
Recipe Ideas
- Garlic roasted broccoli with lemon zest
- Broccoli and chicken stir-fry with brown rice
- Broccoli and cheddar vegetable bake with a light sauce
Substitution Tips
Use broccoli to replace part of the portion of higher-carb sides like pasta, rice, or potatoes. In casseroles and stir-fries, increase the broccoli ratio and decrease refined starches to lower overall glycemic load, or serve entrées over a bed of broccoli and other vegetables instead of a large mound of white rice.
Diet Suitability
Diabetes
Extremely suitable and often encouraged as a "free" non-starchy vegetable, since it adds volume and nutrients with almost no direct impact on blood sugar.
Keto
Highly suitable because of its low carbohydrate content and high fiber, making it easy to fit into very low-carb and ketogenic meal plans.
Low-Carb
Ideal for low-carb diets due to low net carbs and high nutrient density, especially when used generously to bulk up plates.
Low-GI
A model low-GI food that can be eaten liberally as part of meals aimed at keeping glycemic load low.
Weight Loss
Broccoli supports weight loss by providing substantial volume, fiber, and micronutrients with very few calories. Filling half the plate with broccoli and other non‑starchy vegetables displaces refined starches and energy‑dense sides, lowering overall calorie and glycemic load. Paired with lean proteins and healthy fats, it helps sustain satiety between meals and reduces the likelihood of overeating.
Heart-Healthy
Strongly aligned with heart-healthy patterns such as DASH and Mediterranean diets, which emphasize plenty of non-starchy vegetables and fiber-rich foods.
Plant-Based
Excellent for vegetarian and vegan diets, providing key micronutrients and variety, and combining well with legumes, tofu, and whole grains in plant-forward dishes.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Other non-starchy vegetables such as cauliflower, cabbage, and green beans
- Leafy greens like spinach and kale
- Asparagus or Brussels sprouts in similar side dish roles
Foods Replaced by This
- Portions of white rice or pasta
- Potato-based side dishes
- Refined grain casseroles
- Large servings of breaded or battered vegetables
Budget-Friendly Options
- Frozen broccoli florets without sauce
- Whole heads of broccoli bought in season
- Store-brand fresh or frozen broccoli
Allergy-Safe Alternatives
- Green beans or asparagus for similar use as a side vegetable
- Zucchini or bell peppers in stir-fries
- Cauliflower for those preferring a different cruciferous vegetable
Research Library
Cruciferous vegetables, sulforaphane, and chronic disease risk
clinical trial / meta-analysis / GI database
Studies suggest that regular intake of cruciferous vegetables like broccoli is associated with lower risk of certain cancers and may support cardiometabolic health through antioxidant and anti-inflammatory mechanisms.
View SourceBroccoli intake and cardiovascular risk factors
clinical trial / meta-analysis / GI database
Observational and interventional research indicates that diets rich in broccoli and other cruciferous vegetables are linked with improved lipid profiles and reduced markers of oxidative stress and inflammation.
View SourceBroccoli sprouts, sulforaphane, and metabolic health
clinical trial / meta-analysis / GI database
Small clinical trials using broccoli sprout extracts have shown potential benefits on fasting blood glucose, insulin sensitivity, and oxidative stress in people with obesity or type 2 diabetes.
View SourceVegetable consumption and risk of type 2 diabetes
clinical trial / meta-analysis / GI database
Meta-analyses suggest that higher consumption of non-starchy vegetables, particularly leafy greens and cruciferous vegetables, is associated with a lower risk of developing type 2 diabetes.
View SourceMaster Your Metabolic Health
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Frequently Asked Questions About Broccoli and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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