Best low carb veggies – comprehensive guide and a printable handout

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!

FoodServingCaloriesTotal CarbsFiberNet CarbsCarb ContentSource Link
Alfalfa Sprouts100g232.11.90.2Low
USDA
Broccoli Raab100g222.92.70.2Low
USDA
Endive100g173.43.10.3Low
USDA
Romaine Lettuce100g193.83.10.7Low
USDA
Black Soy Beans100g926.25.40.8Low
Publix
Horseradish10g51.10.30.8Low
USDA
Watercress100g111.30.50.8Low
USDA
Butter Lettuce (Boston Lettuce)100g132.21.11.1Low
USDA
Bok Choy100g132.21.01.2Low
USDA
Napa Cabbage (Chinese Cabbage)100g132.21.01.2Low
USDA
Celery100g163.01.61.4Low
USDA
Collard Greens100g325.44.01.4Low
USDA
Red Lead Lettuce100g132.30.91.4Low
USDA
Spinach100g233.62.21.4Low
USDA
Cucumber100g122.20.71.5Low
USDA
Mustard Greens100g274.73.21.5Low
USDA
Ginger10g81.80.21.6Low
USDA
Green Leaf Lettuce100g152.91.31.6Low
USDA
Wasabi10g112.40.81.6Low
USDA
Asparagus100g203.92.11.8Low
USDA
Avocado100g1608.56.71.8Low
USDA
Iceberg Lettuce100g143.01.21.8Low
USDA
Radish100g163.41.61.8Low
USDA
Chives100g304.42.51.9Low
USDA
Banana Peppers100g275.43.42.0Low
USDA
Arugula100g253.71.62.1Low
USDA
Swiss Chard100g193.71.62.1Low
USDA
Zucchini (Green)100g173.11.02.1Low
USDA
Mushrooms: White100g223.31.02.3Low
USDA
Summer Squash (Yellow)100g163.41.12.3Low
USDA
Kohlrabi100g276.23.62.6Low
USDA
Mushrooms: Portabella100g223.91.32.6Low
USDA
Rhubarb100g214.51.82.7Low
USDA
Tomato100g183.91.22.7Low
USDA
Eggplant100g255.93.02.9Low
USDA
Green Bell Peppers100g204.61.72.9Low
USDA
Poblano Peppers100g204.61.72.9Low
USDA
Cauliflower100g255.02.03.0Low
USDA
Savoy Cabbage100g276.13.13.0Low
USDA
Garlic10g153.30.23.1Low
USDA
Green Cabbage100g255.82.53.3Low
USDA
Red Onion100g306.83.43.4Low
USDA
Radicchio100g234.50.93.6Low
USDA
Jalapenos100g296.52.83.7Low
USDA
Jicama100g388.84.93.9Low
USDA
Red Bell Peppers100g316.02.13.9Low
USDA
Broccoli100g346.62.64.0Low
USDA
Bean Sprouts100g305.91.84.1Low
USDA
Fennel100g317.33.14.2Low
USDA
Green Beans100g317.02.74.3Low
USDA
Okra100g337.53.24.3Low
USDA
Snap Peas100g317.02.74.3Low
USDA
Turnip100g286.41.84.6Low
USDA
Scallions100g327.32.64.7Low
USDA
Artichoke100g4710.55.45.1Moderate
USDA
Brussels Sprouts100g439.03.85.2Moderate
USDA
Kale100g498.83.65.2Moderate
USDA
Red Cabbage100g317.42.15.3Moderate
USDA
Spaghetti Squash100g316.91.55.4Moderate
USDA
Yellow Bell Peppers100g276.30.95.4Moderate
USDA
Fiddlehead Ferns100g345.50.05.5Moderate
USDA
Rutabaga100g378.62.36.3Moderate
USDA
Sweet Onion100g327.60.96.7Moderate
USDA
Beets100g439.62.86.8Moderate
USDA
Carrot100g419.62.86.8Moderate
USDA
Soy Beans100g14711.14.26.9Moderate
USDA
Celeriac100g429.21.87.4Moderate
USDA
White Onion100g409.31.77.6Moderate
USDA
Green Peas100g8114.55.78.8Moderate
USDA
Acorn Squash100g16710.41.58.9Moderate
USDA
Butternut Squash100g4511.72.09.7Moderate
USDA
Leek100g6114.21.812.4High
USDA
Parsnip100g7518.04.913.1High
USDA
Shallot100g7216.83.213.6High
USDA
Pinto Beans100g11420.25.514.7High
USDA
Lima Beans (Butter Beans)100g11320.24.915.3High
USDA
Water Chestnuts100g7819.23.915.3High
USDA
Chickpeas (Garbanzo Beans)100g13922.56.416.1High
USDA
Corn100g8618.72.016.7High
USDA
Russet Potato100g7918.11.316.8High
USDA
Yam100g11827.94.123.8High
USDA
Fava Beans (Broad Beans)100g34158.325.033.3High
USDA
Navy Beans100g33760.815.345.5High
USDA
Kidney Beans100g33761.315.246.1High
USDA
Black Beans100g34162.415.546.9High
USDA
Lentils100g35263.410.752.7High
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

broccoli low carb

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

asparagus low carb

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

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

green beans low carb

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

green bell pepper

Per 100g serving:

  • 20 calories
  • 2.9 net carbs

Raw, cooked, stuffed, or fajita-ized, bell peppers pack a flavorful punch, which has earned them a premium spot in our best low carb veggies list. In addition to their versatility, they’re also a tremendous source of vitamin C.

6. White Mushrooms

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

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

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

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

avocado low carb

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.

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