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The Complete Low Carb Vegetables List (+ The Best Keto Vegetables)

Louise Hendon | February 20
#keto

We all remember our mom telling us to eat more veggies. But how much should we eating on a Keto diet? Although veggies can be packed with nutrients, it’s important to keep an eye on their carbohydrate level. There are some surprisingly high carb veggies out there!

Registered Dietitian Franziska Spritzler, RD, explains, “Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.”

She adds, “Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.”

According to Dr. Andreas Eenfeldt, M.D., there’s a simple rule to follow when choosing keto-friendly produce. “Above ground vegetables are generally lower carb and therefore the best keto options. Below ground vegetables, a.k.a. root vegetables, contain more carbs and should be consumed with care, especially potatoes and sweet potatoes.”

To help you out, we’ve put together this list of low carb vegetables so you know what to avoid and to include on a ketogenic diet.

With this list, you’ll learn to love radishes and endive while steering clear of peppers and onions (who knew they were so full of carbs?). This list can be a great way to introduce new veggies to your diet.

Remember: going on a ketogenic diet is no excuse not to eat green!

From mushrooms to leafy greens to eggplants, there are so many vitamin-rich keto vegetables on this list! And don’t forget to check out list of recipes below to get some inspiration for easy ketogenic veggie dishes that are great for breakfast, lunch, or dinner.

And if you want to get this entire low carb vegetables list emailed to you, then just click the green button below.

And if you have trouble eating enough vegetables on Keto or any diet (which most of us have trouble with), then remember to supplement with a comprehensive prebiotic fiber like this one as well as a good greens powder so that you keep nourishing your body.

Remember to Love Your Fiber!

You’ll notice that the list below includes a column for net carbs and total carbs. So, what’s the difference? Remember:

Net Carbs = Total Carbs – Fiber

Our body needs fiber to help our gut work efficiently. Since it isn’t digested, it doesn’t turn into sugar like other kinds of carbohydrates. That’s why net carbs don’t include fiber content. We all need our fiber to keep that good bacteria in our gut happy and healthy (and, more importantly, diverse!).

Dr. Stephen Phinney, M.D., Chief Medical Officer of Virta Health, notes, “In addition to getting fiber, there are many other reasons to consume vegetables. The emphasis on non-starchy vegetables on a well-formulated ketogenic diet is for mineral balance as well as a vehicle for both salt and fat.”

For a quick look at the best vegetables for you on Keto check out this video then read on for exact macros information:

Low Carb Vegetables – Interactive Table

Check out the interactive table below to find how many carbs in different veggies.

This list provides all the carb content, sugar, and fiber for popular vegetables. You can even sort it according to column!

For good measure, we also included the calorie count, the amount of sugar, and the fiber amount for each of kind of vegetable where available.

All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28. And all the nutritional data used comes from data for raw vegetables.

Vegetable, raw, 100g Calories in 100g Total carbs in 100g Total fiber in 100g Total sugar in 100g Net Carbs in 100g
Arugula 25 3.65 1.6 2.05 2.05
Artichokes (globe or French) 47 10.51 5.4 0.99 5.11

Asparagus

20 3.88 2.1 1.88 1.78

Cabbage, Chinese (pak-choi & Bak Choy)

13 2.18 1.0 1.18 1.18
Broccoli 34 6.64 2.6 1.70 4.04
Brussels sprouts 43 8.95 3.8 2.20 5.15
Lettuce, butterhead (includes Boston & Bibb types) 13 2.23 1.1 0.94 1.13
Cabbage 25 5.80 2.5 3.20 3.30
Carrots 41 9.58 2.8 4.74 6.78
Cauliflower 25 4.97 2.0 1.91 2.97
Celery 16 2.97 1.6 1.34 1.37
Chard, Swiss 19 3.74 1.6 1.10 2.14
Chicory Greens 23 4.70 4.0 0.70 0.70
Chives 30 4.35 2.5 1.85 1.85
Collard Greens 32 5.42 4 0.46 1.42

Cucumber, with peel

15 3.63 0.5 1.67 3.13

Dandelion Greens

45 9.20 3.5 0.71 8.49
Eggplant 25 5.88 3.0 3.53 2.88
Endive 17 3.35 3.1 0.25 0.25
Fennel bulb 31 7.30 3.1 3.93 4.20
Garlic 149 33.06 2.1 1.00 30.96
Green Beans 31 6.97 2.7 3.26 4.27
Jicama (Yam bean) 38 8.82 4.9 1.80 3.92
Kale 49 8.75 3.6 2.26 5.15
Kohlrabi 27 6.20 3.6 2.60 2.60
Leeks (bulb & lower leaf) 61 14.15 1.8 3.90 12.35
Mustard greens 27 4.67 3.2 1.32 1.47
Okra 33 7.45 3.2 1.48 4.25
Onions 40 9.34 1.7 4.24 7.64
Parsley 36 6.33 3.3 0.85 3.03
Pumpkin 26 6.50 0.5 2.76 6.00
Radicchio 23 4.48 0.9 0.60 3.58
Radishes 16 3.40 1.6 1.86 1.80
Rhubarb 21 4.54 1.8 1.10 2.74
Lettuce, cos or romaine 17 3.29 2.1 1.19 1.19
Onions, spring or scallions 32 7.34 2.6 2.33 4.74
Shallots 72 16.80 3.2 7.87 13.6
Squash, winter, spaghetti 31 6.91 1.5 2.76 5.41
Spinach 23 3.63 2.2 0.42 1.43
Turnips 28 6.43 1.8 3.8 4.63
Turnip Greens 32 7.13 3.2 0.81 3.93
Watercress 11 1.29 0.5 0.20 0.79
Squash, zucchini, baby 21 3.11 1.1 0.00 2.01
Squash, summer, zucchini, includes skin 17 3.11 1.0 2.50 2.11
Mushrooms, shiitake 34 6.79 2.5 2.38 4.29
Mushrooms, Chanterelle 38 6.86 3.8 1.16 3.06
Mushrooms, white 22 3.26 1.0 1.98 2.26
Mushrooms, portabella 22 3.87 1.3 2.50 2.57
Mushrooms, enoki 37 7.81 2.7 0.22 5.11
Mushrooms, oyster 33 6.09 2.3 1.11 3.79
Mushrooms, maitake 31 6.97 2.7 2.07 4.27
Mushrooms, brown, Italian, or crimini 22 4.30 0.6 1.72 3.70
Peppers, sweet, green 20 4.64 1.7 2.40 2.94
Peppers, sweet, red 31 6.03 2.1 4.20 3.93
Peppers, sweet, yellow 27 6.32 0.9 0.00 5.42
Peppers, serrano 32 6.70 3.7 3.83 3.00
Peppers, banana 27 5.35 3.4 1.95 1.95
Peppers, jalapeño 29 6.50 2.8 4.12 3.70
Peppers, Hungarian 29 6.70 1.0 3.53 5.70
Peppers, hot chili, green 40 9.46 1.5 5.10 7.96
Peppers, hot chili, red 40 8.81 1.5 5.30 7.31
Seaweed, agar 26 6.75 0.5 0.28 6.25
Seaweed, Irish Moss 49 12.29 1.3 0.61 10.99
Seaweed, kelp 43 9.57 1.3 0.60 8.27
Seaweed, laver 35 5.11 0.3 0.49 4.81
Seaweed, spirulina 26 2.42 0.4 0.30 2.02
Seaweed, wakame 45 9.14 0.5 0.65 8.64
Tomatoes, green 23 5.10 1.1 4.00 4.00
Tomatoes, orange 16 3.18 0.9 0.00 2.28
Tomatoes, yellow 15 2.98 0.7 0.00 2.28
Tomatoes, red 18 3.89 1.2 2.63 2.69
Olives, ripe, canned (small-extra large) 115 6.26 3.2 0.00 3.06

Keto Recipes Using Low Carb Vegetables

Keto Cauliflower Dip Recipe

– Keto Summit

36 Keto Super Bowl Recipes Guaranteed to Score

Ingredients: head of cauliflower, olive oil, garlic, lemon juice, tahini or almond butter, sea salt, ground black pepper, fresh parsley, cherry tomatoes, cucumber.

Don’t skip roasting the cauliflower in this recipe – it adds a beautiful smokey flavor to the dip. Combined with a little lemon juice and olive oil, it’s the perfect keto-friendly hummus!

Creamy Keto Cucumber Salad

– Keto Summit

Creamy Keto Cucumber Salad [5-Min Recipe] #keto https://ketosummit.com/creamy-keto-cucumber-salad-recipe

Ingredients: cucumber, mayo, lemon juice, ground black pepper, salt.

This recipe is perfect as an easy weekday lunch or a dinner side salad. The flavors are very similar to egg salad, but a great way to up your daily veggie intake!

Keto Kale Caesar Salad

– Keto Summit

Keto Veggies

Ingredients: bacon, chicken breast, coconut oil, eggs, raspberries, baby kale leaves, black pepper, Paleo mayo, anchovies, mustard, garlic, salt.

Caesar salad is so delicious, it’s easy to see why it’s a classic! I also love how customizable this salad can be. Here, I’ve swapped out the romaine lettuce for some hearty kale and I skipped the carb-heavy croutons.

Keto Spinach Mushroom Bacon Saute Recipe

– Keto Summit

Keto Spinach Mushroom Bacon Saute Recipe #keto https://ketosummit.com/keto-spinach-mushroom-bacon-saute-recipe

Ingredients: bacon, spinach, portobello mushroom, tamari sauce, salt, pepper.

The earthy combination of spinach, mushroom and bacon make this a super savory way to enjoy your veggies. And as a one-pot meal, it also makes for an easy weeknight dinner!

Keto Waldorf Salad

– Keto Summit

Keto Fruit

Ingredients: salad leaves, paleo mayo, salt, black pepper, Granny Smith apple, celery, grapes, walnuts.

I consider this Waldorf recipe as the perfect, slightly indulgent salad. Although the traditional Waldorf contains lots of fruit, a no-no for many Keto folks, this version cuts the fruit content in half, lowering the usually high carbohydrate content of this classic salad.

Keto Eggplant Burgers [Chinese Qiezi He]

– Keto Summit

Keto Eggplant Burgers Recipe [Chinese Qiezi He] #keto https://ketosummit.com/keto-eggplant-burgers-recipe-qiezi-he

Ingredients: ground pork, Japanese eggplants, green onions, ginger, gluten-free tamari sauce or coconut aminos, salt, pepper, garlic, sesame oil, vinegar (apple cider, white wine).

Tired of using lettuce wraps with your burgers? Try this delicious twist: where steamed eggplant slices replace the traditional carb-heavy burger bun. Topped with a delicious sesame oil and garlic sauce, this recipe will quickly become a family favorite.

Keto Spaghetti Squash Bolognese

– Keto Summit

Ingredients: spaghetti squash, ground or minced beef, onion, tomato, fresh basil, garlic, coconut oil, salt, pepper.

I like to think of spaghetti squash as nature’s original Keto-friendly pasta. You don’t even need to use a spiralizer! Topped with a delicious Bolognese sauce, which incorporates all the Italian flavors you know and love, you’ll never miss the carbs!

Creamy Asparagus Mash Recipe

– Paleo Flourish

Asparagus Mash - Keto Thanksgiving Recipe

Ingredients: asparagus shoots, onion, coconut cream, fresh parsley, lemon juice, salt, pepper.

Mashed potatoes can be the ultimate comfort food, but how to make them Keto-friendly? This unique take on mash uses asparagus instead of the usual sweet potato or cauliflower. Don’t knock it til you’ve tried it. It’s the most delicious way I can think of to get your veggies in!

Broccoli Bacon Salad with Onions and Coconut Cream

– Paleo Flourish

Keto Veggies

Ingredients: broccoli florets, red onions, bacon, coconut cream, salt.

Bacon with roasted broccoli is a timeless combination. But the addition of the coconut cream gives the whole dish a wonderfully creamy consistency, the perfect winter side dish!

Bacon, Brussels Sprouts and Collard Greens

– Paleo Flourish

Keto Veggies

Ingredients: bacon, Brussels sprouts, collard greens, water.

You can’t go wrong with the ol’ BBC! The vitamin content of this recipe is off the charts- chock full of antioxidants not to mention vitamins A & C. It’s hard to believe something this tasty is also this good for you!

Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.