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. 

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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

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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!

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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

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 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 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

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

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 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

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 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 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

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.

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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.