Originally published on November 2, 2018
Updated on September 15, 2020
Even though low carb dieting and meal planning can seem meat-heavy at times, it’s easy to incorporate a substantial amount of fresh, healthy vegetables. Vegetables are a great source of vitamins and fiber that keep your body (and your GI tract) running smoothly. In this article, we’ve compiled a list of the best low carb veggies to include in your keto diet plan.
One of the most challenging parts of low carb dieting is watching out for sneaky, insidious carbs that can kick you out of your hard-earned state of ketosis. To aid your keto diet and meal planning, we have compiled a list of over 80 commonly used vegetables and listed their total and net carbohydrate content per serving. More than half of these veggies are completely compatible with a keto diet! The table is sortable, searchable, and color-coded to help you quickly find keto-friendly vegetables (and vegetables to avoid).
The nutritional information displayed in this article is sourced from the USDA, and values are generally shown for portions of 100g. Weighing food is more accurate than measuring by volume, so to get accurate nutrition from fresh produce, it’s essential to weigh out your ingredients. Check out our article on food scales to get our top recommendations.
Complete List of Vegetable Net Carbs
Below is a complete table of common vegetables that displays net carbs per serving. Vegetables that are keto-friendly are highlighted in green. Veggies that can be used in moderation but contain a moderate amount of carbs are highlighted in yellow. Steer clear of vegetables with high carb content (red), as they contain too many net carbs per serving!
Food | Serving | Calories | Total Carbs | Fiber | Net Carbs | Carb Content | Source Link |
---|---|---|---|---|---|---|---|
Alfalfa Sprouts | 100g | 23 | 2.1 | 1.9 | 0.2 | Low | USDA |
Broccoli Raab | 100g | 22 | 2.9 | 2.7 | 0.2 | Low | USDA |
Endive | 100g | 17 | 3.4 | 3.1 | 0.3 | Low | USDA |
Romaine Lettuce | 100g | 19 | 3.8 | 3.1 | 0.7 | Low | USDA |
Black Soy Beans | 100g | 92 | 6.2 | 5.4 | 0.8 | Low | Publix |
Horseradish | 10g | 5 | 1.1 | 0.3 | 0.8 | Low | USDA |
Watercress | 100g | 11 | 1.3 | 0.5 | 0.8 | Low | USDA |
Butter Lettuce (Boston Lettuce) | 100g | 13 | 2.2 | 1.1 | 1.1 | Low | USDA |
Bok Choy | 100g | 13 | 2.2 | 1.0 | 1.2 | Low | USDA |
Napa Cabbage (Chinese Cabbage) | 100g | 13 | 2.2 | 1.0 | 1.2 | Low | USDA |
Celery | 100g | 16 | 3.0 | 1.6 | 1.4 | Low | USDA |
Collard Greens | 100g | 32 | 5.4 | 4.0 | 1.4 | Low | USDA |
Red Lead Lettuce | 100g | 13 | 2.3 | 0.9 | 1.4 | Low | USDA |
Spinach | 100g | 23 | 3.6 | 2.2 | 1.4 | Low | USDA |
Cucumber | 100g | 12 | 2.2 | 0.7 | 1.5 | Low | USDA |
Mustard Greens | 100g | 27 | 4.7 | 3.2 | 1.5 | Low | USDA |
Ginger | 10g | 8 | 1.8 | 0.2 | 1.6 | Low | USDA |
Green Leaf Lettuce | 100g | 15 | 2.9 | 1.3 | 1.6 | Low | USDA |
Wasabi | 10g | 11 | 2.4 | 0.8 | 1.6 | Low | USDA |
Asparagus | 100g | 20 | 3.9 | 2.1 | 1.8 | Low | USDA |
Avocado | 100g | 160 | 8.5 | 6.7 | 1.8 | Low | USDA |
Iceberg Lettuce | 100g | 14 | 3.0 | 1.2 | 1.8 | Low | USDA |
Radish | 100g | 16 | 3.4 | 1.6 | 1.8 | Low | USDA |
Chives | 100g | 30 | 4.4 | 2.5 | 1.9 | Low | USDA |
Banana Peppers | 100g | 27 | 5.4 | 3.4 | 2.0 | Low | USDA |
Arugula | 100g | 25 | 3.7 | 1.6 | 2.1 | Low | USDA |
Swiss Chard | 100g | 19 | 3.7 | 1.6 | 2.1 | Low | USDA |
Zucchini (Green) | 100g | 17 | 3.1 | 1.0 | 2.1 | Low | USDA |
Mushrooms: White | 100g | 22 | 3.3 | 1.0 | 2.3 | Low | USDA |
Summer Squash (Yellow) | 100g | 16 | 3.4 | 1.1 | 2.3 | Low | USDA |
Kohlrabi | 100g | 27 | 6.2 | 3.6 | 2.6 | Low | USDA |
Mushrooms: Portabella | 100g | 22 | 3.9 | 1.3 | 2.6 | Low | USDA |
Rhubarb | 100g | 21 | 4.5 | 1.8 | 2.7 | Low | USDA |
Tomato | 100g | 18 | 3.9 | 1.2 | 2.7 | Low | USDA |
Eggplant | 100g | 25 | 5.9 | 3.0 | 2.9 | Low | USDA |
Green Bell Peppers | 100g | 20 | 4.6 | 1.7 | 2.9 | Low | USDA |
Poblano Peppers | 100g | 20 | 4.6 | 1.7 | 2.9 | Low | USDA |
Cauliflower | 100g | 25 | 5.0 | 2.0 | 3.0 | Low | USDA |
Savoy Cabbage | 100g | 27 | 6.1 | 3.1 | 3.0 | Low | USDA |
Garlic | 10g | 15 | 3.3 | 0.2 | 3.1 | Low | USDA |
Green Cabbage | 100g | 25 | 5.8 | 2.5 | 3.3 | Low | USDA |
Red Onion | 100g | 30 | 6.8 | 3.4 | 3.4 | Low | USDA |
Radicchio | 100g | 23 | 4.5 | 0.9 | 3.6 | Low | USDA |
Jalapenos | 100g | 29 | 6.5 | 2.8 | 3.7 | Low | USDA |
Jicama | 100g | 38 | 8.8 | 4.9 | 3.9 | Low | USDA |
Red Bell Peppers | 100g | 31 | 6.0 | 2.1 | 3.9 | Low | USDA |
Broccoli | 100g | 34 | 6.6 | 2.6 | 4.0 | Low | USDA |
Bean Sprouts | 100g | 30 | 5.9 | 1.8 | 4.1 | Low | USDA |
Fennel | 100g | 31 | 7.3 | 3.1 | 4.2 | Low | USDA |
Green Beans | 100g | 31 | 7.0 | 2.7 | 4.3 | Low | USDA |
Okra | 100g | 33 | 7.5 | 3.2 | 4.3 | Low | USDA |
Snap Peas | 100g | 31 | 7.0 | 2.7 | 4.3 | Low | USDA |
Turnip | 100g | 28 | 6.4 | 1.8 | 4.6 | Low | USDA |
Scallions | 100g | 32 | 7.3 | 2.6 | 4.7 | Low | USDA |
Artichoke | 100g | 47 | 10.5 | 5.4 | 5.1 | Moderate | USDA |
Brussels Sprouts | 100g | 43 | 9.0 | 3.8 | 5.2 | Moderate | USDA |
Kale | 100g | 49 | 8.8 | 3.6 | 5.2 | Moderate | USDA |
Red Cabbage | 100g | 31 | 7.4 | 2.1 | 5.3 | Moderate | USDA |
Spaghetti Squash | 100g | 31 | 6.9 | 1.5 | 5.4 | Moderate | USDA |
Yellow Bell Peppers | 100g | 27 | 6.3 | 0.9 | 5.4 | Moderate | USDA |
Fiddlehead Ferns | 100g | 34 | 5.5 | 0.0 | 5.5 | Moderate | USDA |
Rutabaga | 100g | 37 | 8.6 | 2.3 | 6.3 | Moderate | USDA |
Sweet Onion | 100g | 32 | 7.6 | 0.9 | 6.7 | Moderate | USDA |
Beets | 100g | 43 | 9.6 | 2.8 | 6.8 | Moderate | USDA |
Carrot | 100g | 41 | 9.6 | 2.8 | 6.8 | Moderate | USDA |
Soy Beans | 100g | 147 | 11.1 | 4.2 | 6.9 | Moderate | USDA |
Celeriac | 100g | 42 | 9.2 | 1.8 | 7.4 | Moderate | USDA |
White Onion | 100g | 40 | 9.3 | 1.7 | 7.6 | Moderate | USDA |
Green Peas | 100g | 81 | 14.5 | 5.7 | 8.8 | Moderate | USDA |
Acorn Squash | 100g | 167 | 10.4 | 1.5 | 8.9 | Moderate | USDA |
Butternut Squash | 100g | 45 | 11.7 | 2.0 | 9.7 | Moderate | USDA |
Leek | 100g | 61 | 14.2 | 1.8 | 12.4 | High | USDA |
Parsnip | 100g | 75 | 18.0 | 4.9 | 13.1 | High | USDA |
Shallot | 100g | 72 | 16.8 | 3.2 | 13.6 | High | USDA |
Pinto Beans | 100g | 114 | 20.2 | 5.5 | 14.7 | High | USDA |
Lima Beans (Butter Beans) | 100g | 113 | 20.2 | 4.9 | 15.3 | High | USDA |
Water Chestnuts | 100g | 78 | 19.2 | 3.9 | 15.3 | High | USDA |
Chickpeas (Garbanzo Beans) | 100g | 139 | 22.5 | 6.4 | 16.1 | High | USDA |
Corn | 100g | 86 | 18.7 | 2.0 | 16.7 | High | USDA |
Russet Potato | 100g | 79 | 18.1 | 1.3 | 16.8 | High | USDA |
Yam | 100g | 118 | 27.9 | 4.1 | 23.8 | High | USDA |
Fava Beans (Broad Beans) | 100g | 341 | 58.3 | 25.0 | 33.3 | High | USDA |
Navy Beans | 100g | 337 | 60.8 | 15.3 | 45.5 | High | USDA |
Kidney Beans | 100g | 337 | 61.3 | 15.2 | 46.1 | High | USDA |
Black Beans | 100g | 341 | 62.4 | 15.5 | 46.9 | High | USDA |
Lentils | 100g | 352 | 63.4 | 10.7 | 52.7 | High | USDA |
Printable List of Vegetables
CLICK HERE or select the link below to access our printable handout listing over 80 common vegetables and their net carb content per serving. Don’t see your favorite veggie on this list? Leave a comment below the article and we’ll update it ASAP!
Our Top 10 Best Low Carb Veggies
The veggies listed here are packed with fiber and vitamins to keep your body running at peak efficiency.
1. Broccoli
Per 100g serving:
- 34 calories
- 4 net carbs
Whether you love it or hate it, this crunchy green veggie is a great keto staple. Not only is broccoli low in calories and net carbohydrates, but there are many great ways to enjoy it – raw, steamed, boiled, roasted, and more. Broccoli is also rich in vitamins C & K and has a good amount of fiber.
2. Asparagus
Per 100g serving:
- 20 calories
- 1.8 net carbs
Asparagus is rich in iron (and, for some, has a funky side-effect) and is another versatile staple that you can blanch, steam, roast, or saute. It’s also delicious as a side dish wrapped with prosciutto or bacon. For a simple and fool-proof asparagus preparation: break/cut off the tough ends of the asparagus and discard, then toss the stalks with a little olive oil, salt, and pepper, and roast in an oven at 400F until tender (about 15 minutes).
3. Cauliflower
Per 100g serving:
- 25 calories
- 3 net carbs
Cauliflower might be the most popular low carb veggie out there at the moment for both keto-going people and dieters in general. Since it doesn’t have a particularly strong flavor, cauliflower is a blank canvas for cooking in delicious spice mixes and sauces. The applications for cauliflower seem endless, and we’ll cover those in a separate article.
Nutritionally cauliflower is great for a keto diet – it’s high in vitamin C and low in calories and carbs (so don’t be shy with the butter).
4. Green Beans
Per 100g serving:
- 31 calories
- 4.3 net carbs
Nothing beats the snappy crunch of a fresh green bean. These are a great option for meal prepping, as they reheat very well. You could steam them and leave a bit of crunch, or try a southern-style recipe with some delicious bacon.
5. Green Bell Peppers
Per 100g serving:
- 20 calories
- 2.9 net carbs
Raw, cooked, stuffed, or fajita-
6. White Mushrooms
Per 100g serving:
- 22 calories
- 2.3 net carbs
Mushrooms are perfect for the kitchen beginner because they’re almost impossible to overcook! Stuffed mushrooms are a great low-carb-friendly snack and can be customized any way you want (I like sausage and cheese, myself). Throw mushrooms into any sauteed dish to add a powerful punch of flavor.
Mushrooms come in many varieties, and above we’ve listed the carb content of common white button mushrooms. Though carb levels may vary slightly for other mushroom varieties, they’re all pretty tolerable in a keto diet plan.
7. Brussels Sprouts
Per 100g serving:
- 43 calories
- 5.2 net carbs
Another great source of vitamins B12, C, and K, brussels sprouts are a decent option for the keto diet. They have a bit higher carb load than other members of this list, but if prepared properly these healthy carbs are certainly worth making room for in your diet. And don’t forget: ‘bacon and brussels sprouts’ is a match made in heaven.
8. Spinach
Per 100g serving:
- 23 calories
- 1.4 net carbs
Spinach is an excellent low carb vegetable. It’s packed with fiber and a good amount of iron in addition to tons of other great nutrients. Best of all – it’s super low carb and low calorie. Great in salad, wraps, or cooked with some cream.
9. Zucchini
Per 100g serving:
- 17 calories
- 2.1 net carbs
Zucchini is one of the best types of squash for a keto diet. It is famously used to make “Zoodles” (zucchini-noodles) that can be used as a delicious low-carb pasta replacement. But if you’re not in the mood for zoodles, zucchini is just as delicious diced up and roasted.
10. Avocado
Per 100g serving:
- 160 calories
- 1.8 net carbs
Okay, so avocado is technically a fruit, but it’s also probably one of the most classic “keto” foods. Since it’s often eaten on salads and in other “veggie-like” contexts… we’ll sneak it onto this list. This is a delicious treat to enjoy with almost any meal. Avocados are packed with healthy fats and tons of fiber, which means they fit beautifully into a low carb diet plan. They’re a solid anchor for our best low carb veggies list.
What vegetables are not Keto-friendly?
Not all vegetables are created equal – some are too high in net carbohydrates to fit into a keto diet. Here is a simple (but not exhaustive) list of some vegetable categories that are generally higher in net carbohydrates:
- Vegetables grown in the ground (carrots, parsnip, sweet potato, etc.)
- Vegetables high in starch (corn, potatoes, etc.)
- Beans (black, navy, pinto, etc.)
- Legumes (lentils, green peas, garbanzo beans, etc.)
- Squashes (butternut, winter)
Frequently Asked Questions
Can vegetables kick you out of ketosis?
A: The answer to this question depends on the kind and quantity of vegetables that you eat. You will remain in ketosis as long as your daily net carbohydrate intake is below 20g. In general, leafy green vegetables are keto-friendly and safe to eat in larger quantities. Starchy vegetables, roots, and legumes are high in carbohydrates and should be avoided. Eating less than ~20g of net carbohydrates per day will ensure that you do not exit ketosis.
Do you have to limit vegetables on keto?
A: No! Keto diets can accommodate a large variety and volume of vegetables. To remain in ketosis, you don’t need to worry about limiting vegetables, only about limiting net carbohydrate intake to ~20g per day. For example, 100g of green leaf lettuce has only 1.6 net carbs, meaning you could eat a pound of lettuce (454 grams, 7.3 net carbs) and still be well within your daily carbohydrate ‘budget’.
Can I eat salad on Keto?
A: Yes! There are tons of keto-friendly salad ingredients including lettuces, tomato, avocado, spinach, bell peppers, cheese, and more.
What is the lowest carb lettuce?
A: Romaine lettuce (0.7g net carbs per 100g serving).
When in doubt, do a quick search!
When starting out on a low carb diet it can be a bit challenging to know and remember which foods are “safe” and which foods aren’t. With enough time you’ll start to become familiar with low vs. high carb foods and settle in on some go-to favorite recipes. If you’re ever unsure about eating something, just do a quick Google search and remember how to calculate net carbs: total carbohydrates – dietary fiber.
Alternatively, you can check out the USDA’s Food Database for highly precise measurements of nutrition facts for your favorite foods.
If you have any questions or thoughts please leave a comment and/or check out our other articles all about keto.