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The 25 Best Low-Carb Vegetables (and Keto-Friendly!)
August 22, 2019
Whether you’re watching your waistline or counting carbs as part of a ketogenic diet or a low-carb diet, adding a few low-carb vegetables to your daily routine can be incredibly beneficial.
What are low-carb vegetables? Low-carb veggies are generally low in total carbohydrates, plus high in fiber.
Fiber is a nutrient that moves slowly through the gastrointestinal tract and remains undigested.
Although the amount of fiber is technically included in the total carb count of a food, it doesn’t impact blood sugar levels, hunger or appetite the same way as most carbs.
Therefore, foods with a higher amount of fiber tend to have a lower number of net carbs, which is calculated by subtracting the grams of fiber from the total grams of carbohydrates.
So what vegetables are high in carbs? And what are the low-carb foods that are considered vegetables?
Keep reading for the 25 best low-carb vegetables you should start stocking up on.
1. Broccoli
Hailing from the same family as cabbage, kale and cauliflower, broccoli is a cruciferous vegetable that’s loaded with health benefits.
Each serving packs in plenty of vitamin C and vitamin K, plus other micronutrients like folate, manganese and vitamin A.
It also definitely deserves a spot on the low-carb vegetables list, with 2.4 grams of fiber per cup and only 3.6 grams of net carbs.
2. Spinach
This leafy green is incredibly versatile and nutritious, making it one of the best low-carb vegetables that you can add to your diet.
A single cup packs in nearly twice the amount of vitamin K you need for the entire day, plus lots of vitamin A, vitamin C, folate and manganese.
It also contains just 0.4 grams of net carbs, which is why spinach is often considered a staple ingredient on a low-carb diet.
3. Asparagus
Also known by its scientific name, Asparagus officinalis, asparagus is a flavorful veggie that doubles as a delicious side dish.
Asparagus is rich in a number of important nutrients, including vitamin K, vitamin A, folate, vitamin C and thiamine.
It’s also low in carbs, with 1.8 grams of fiber and less than 2 grams of net carbs per cooked cup.
4. Mushrooms
With their rich flavor, meaty texture and powerful medicinal properties, there are plenty of reasons to enjoy this delicious low-carb vegetable.
Although the specific nutrients found in mushrooms can vary based on the type, most are high in key vitamins and minerals like riboflavin, niacin, copper and pantothenic acid.
And with just 1.6 grams of net carbs per cup, mushrooms have definitely earned a top spot on the low-carb vegetables and fruits list.
5. Avocados
Botanically, avocados are classified as a fruit. However, this creamy and delicious ingredient is often used as a vegetable in many low-carb snacks, breakfasts and side dishes.
Avocados are a great source of heart-healthy fats as well as vitamin C, potassium, vitamin K, pantothenic acid and folate.
Not only that, but a one-cup serving also provides over 10 grams of fiber and less than 3 grams of net carbs.
6. Kale
No list of low-carb vegetables would be complete without mentioning kale, a delicious and nutritious cruciferous vegetable that’s brimming with health benefits.
Just one serving can knock out your entire daily requirement for vitamins A, K and C. It’s also rich in manganese, copper and calcium as well.
What’s more, a cup of raw kale contains nearly 1.5 grams of fiber and just 5.4 grams of net carbs.
7. Celery
In addition to being one of the most well-known low-calorie foods, celery is also one of the most popular low-carb foods as well.
Celery has a high water content, but also supplies a good amount of vitamin K, potassium, folate and vitamin A in each cup.
It also contains less than 2 grams of net carbs per serving, along with 1.6 grams of dietary fiber.
8. Radishes
This vibrant veggie brings a crunchy, crisp texture to salads and side dishes alike.
Radishes are loaded with vitamin C, potassium and folate. They also contain a small amount of vitamin B6, manganese, calcium and iron.
A cup of sliced radishes also contains nearly 2 grams of fiber and about 2 grams of net carbs.
9. Arugula
With its pungent yet peppery flavor, arugula can bring a hearty dose of flavor and nutrients to any meal.
A half-cup serving of arugula provides vitamin K, vitamin A, calcium, manganese and folate.
Arugula also contains 0.4 grams of carbohydrates and 0.2 grams of fiber, for a total of just 0.2 grams of net carbs.
10. Garlic
Although it’s often dismissed as little more than a seasoning or garnish, garlic is a potent ingredient that can have a powerful impact on health.
Some studies suggest that garlic could improve heart health, reduce blood sugar levels and help kill off harmful microbes.
Additionally, besides supplying plenty of vitamin C, vitamin B6 and manganese, each clove of garlic contains less than one gram of net carbs.
11. Bell Peppers
This bright and colorful ingredient tops the list of low-carb fruits and vegetables, thanks in part to its impressive nutrient profile.
Each cup of sweet red peppers is practically bursting with vitamin C and vitamin A, as well as lots of vitamin E, vitamin B6 and folate.
It also contains over 3 grams of fiber and 6.3 grams of net carbs per serving.
12. Artichokes
Often served grilled, roasted, baked or stuffed, artichokes are popular for their rich texture and unique, nutty taste.
A half-cup serving of artichoke hearts contains lots of vitamin K, folate, magnesium and manganese.
Plus, it also provides a whopping 7 grams of fiber and less than 3 grams of net carbs per serving.
13. Swiss Chard
While Swiss chard may not be as popular as many other leafy greens like spinach or arugula, it’s a powerhouse of nutrition right on par with these other nutritious ingredients.
Swiss chard is very low in calories but jam-packed with vitamins A, K and C.
One cup of raw Swiss chard also contains just 0.7 grams of net carbs, securing it a top slot on the low-carb vegetables chart.
14. Kohlrabi
Kohlrabi, also known as the German turnip, is a nutrient-dense veggie that belongs to the same family as broccoli, kale and cabbage.
In addition to providing plenty of vitamin C, kohlrabi is also a good source of micronutrients like vitamin B6, copper, magnesium and phosphorus.
It’s also very low in carbohydrates, with almost 5 grams of fiber per serving and 3.5 grams of net carbs.
15. Alfalfa
Although alfalfa technically belongs to the legume family, this incredible ingredient has a long history of use as a medicinal herb.
Adding sprouted alfalfa seeds to your diet can help you boost your intake of important nutrients like vitamin C, vitamin K, folate and manganese.
And as if that wasn’t enough, alfalfa is also one of the lowest carb vegetables available, with 0.1 grams of net carbs in a one-cup serving.
16. Green Beans
Regardless of whether you know them as green beans, snap beans, French beans or string beans, there’s no doubt that this delicious legume packs a serious punch when it comes to nutrition.
Along with vitamin C, vitamin K and vitamin A, green beans are also high in folate, magnesium, potassium and iron.
Green beans contain less than 8 grams of total carbs per serving, nearly half of which is dietary fiber. This means that a single serving clocks in at just 4 grams of net carbs per cup.
17. Cucumbers
With their high water content and low calorie count, cucumbers are one of the best low-carb vegetables available.
A half-cup serving contains just 8 calories but manages to squeeze in a bit of vitamin K, vitamin C, potassium and manganese.
It also provides only 1.6 grams of net carbs, making it a great addition to a low-carb or keto diet.
18. Cabbage
Like other cruciferous vegetables, cabbage is versatile, highly nutritious and full of flavor.
Raw cabbage, in particular, is high in vitamin K, vitamin C, folate and vitamin B6.
Plus, a one-cup serving of chopped cabbage contains just 3 grams of net carbs and over 2 grams of gut-boosting fiber.
19. Cauliflower
Often used as a substitute for high-carb ingredients like pizza crust, potatoes and rice, cauliflower can be an awesome addition to a healthy, low-carb diet.
Each serving of cauliflower can help you meet your daily needs for several important nutrients, including fiber, vitamin C, vitamin K, folate and vitamin B6.
Additionally, one cup contains just 2.8 grams of net carbs plus 2.5 grams of fiber in total.
20. Collard Greens
Although many may know collard greens as a southern staple, they are actually a nutritious cruciferous vegetable, much like other leafy greens such as kale and cabbage.
Cooked collard greens are brimming with vitamin A, vitamin K and manganese. They’re also rich in vitamin C, folate and calcium.
Best of all, one cup of cooked collard greens has just 4 grams of net carbs, which makes it easy to incorporate into any low-carb meal plan.
21. Onions
Closely related to garlic, shallots, leeks and chives, onions can do more than just add a dose of flavor to your favorite dishes.
Adding a few servings of raw onions to your diet can help bump up your intake of vitamin C, vitamin B6 and manganese.
One small onion also contains just 5.3 grams of net carbs, plus 1.2 grams of fiber.
22. Brussels Sprouts
This delicious cruciferous veggie closely resembles a miniature cabbage, and even boasts a similar set of nutrients.
A half-cup serving of cooked Brussels sprouts provides plenty of vitamin C, vitamin K, folate and potassium, all for a low amount of calories.
It also provides 3.5 grams of net carbs as well as 2 grams of fiber.
23. Eggplant
Sometimes also known as aubergine or brinjal, eggplant is a nightshade plant that’s easily recognizable for its egg-like shape and vibrant purple hue.
Eggplant is a good source of manganese, thiamine, vitamin K and potassium.
Each serving also contains 2.5 grams of fiber and just over 5.5 grams of total net carbs.
24. Zucchini
Zucchini is a versatile veggie that’s easy to prepare and enjoy in a number of different recipes.
Plus, it’s highly nutritious. In fact, one cup of chopped zucchini can supply several key nutrients, including vitamin C, riboflavin and vitamin B6.
It’s also low in carbs, with less than 3 grams of net carbs found in each serving.
25. Tomatoes
Although they’re technically classified as a fruit, tomatoes are used as a vegetable in cooking and included in a variety of sauces, salads and side dishes.
Tomatoes are an awesome source of vitamin C and lycopene, a carotenoid that acts as an antioxidant to neutralize free radicals and help protect against disease.
There are also just 4 grams of net carbs in tomatoes, plus nearly 2 grams of fiber in each cup.
Final Thoughts
- Low-carb vegetables are generally low in total carbohydrates, plus high in fiber, which gives them a lower number of net carbs.
- What veggies have the lowest carbs? And what vegetables can I eat on the keto diet? There are plenty of different nutritious foods that are high in fiber, low in carbs and packed with powerful health benefits.
- Some of the best low-carb options include leafy greens, tomatoes, onions, garlic, zucchini, bell peppers, asparagus and more.
- Try a few of the options listed above for an easy way to squeeze some extra nutrients into your diet without cranking up carb consumption.
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