Best Lowest Carb Vegetables List
A list of the best lowest carb vegetables for keto and low carb diets. Find out which vegetable are the lowest and highest in carbs.
Carbs in Vegetables:
Whether you are following the keto or low carb diet, or are considering a low carb diet, this low carb vegetable list will be helpful when deciding which vegetables are the best choices, and which higher carb vegetables you should avoid. A list of the highest carb vegetables to avoid is below the low carb list.
When it comes to carbohydrates, not all are created equal. Some are lower in carbs and more ideal than others. Some vegetables are extremely nutritious, without the high carbs of starchy or high sugar fruits, veggies, and grains.
Selecting lower carb vegetables is an important part of following a low carb lifestyle, or trying to adapt to a ketogenic lifestyle.
The ketogenic diet is one that is very low in carbs, most of which are derived from non-starchy vegetables, along with moderate protein and a high healthy fat intake. This diet triggers a metabolic process known as ketosis, where the body burns stored fat for fuel instead of burning dietary carbs.
But, aren’t all veggies good for you? Yes, but not all of them will help you achieve your ketosis and weight loss goals.
Which Veggies Should I Choose For The Low Carb or Keto Diet?
Watch Video Or Scroll to The List:
The Lowest Carb Vegetable List:
The Low Carb List of Vegetables
- Alfalfa Sprouts- 0 g net carbs per 100g
- Endive- 0.2 g net carbs per 100g (one whole head, 513 ounces: 2 g net carbs)
- Bok Choy-0.8 g net carbs per 100g (1 cup shredded: 1.33 g net carbs)
- Romaine Lettuce-1.2 g net carbs per 100g (3.5 ounces: 1.3 net carbs)
- Spinach – 1 g net carbs per 100g (1 cup chopped: 0.6 g net carbs)
- Celery-1.4 g net carbs per 100g (1 cup chopped: 1.4 g net carbs)
- Iceberg Lettuce- 2.3 g net carbs per 100g (1 cup shredded: 1.2 net carbs)
- Asparagus – 1.8 g net carbs per 100g (1 cup: 2.4 net carbs)
- Radishes- 1.8 g net carbs per 100g (1 cup sliced: 2 net carbs)
- Avocado – 2 g net carbs per 100g (1 medium sized avocado: 2.8 g net carbs)
- Zucchini – 2.1 g net carbs per 100g (1 cup chopped: 2.7 g net carbs)
- Arugula- 2.3 g net carbs per 100g (1 cup: 1 g net carbs)
- Eggplant- 2.3 g net carbs per 100 g (1 cup chopped: 2 g net carbs)
- Bell Peppers- 2.7 g net carbs per 100g (one medium sized pepper: 3.9 net carbs)
- Tomatoes- 2.7 g net carbs per 100g (1 cup chopped: 4.8 g net carbs)
- Cauliflower – 3 g net carbs per 100g (1 cup chopped: 3.2 g net carbs)
- Cucumbers - 3.1 g net carbs per 100g (1 cup sliced: 3.1 net carbs)
- Cabbage – 3.3 g net carbs per 100g (1 cup shredded: 2.3 g net carbs)
- Okra- 3.5 g net carbs per 100g (1 cup slices: 3.2 g net carbs)
- Broccoli – 4 g net carbs per 100g (1 cup chopped: 3.6 g net carbs)
- Kale – 4 g net carbs per 100g (1 cup loosely packed: 0.8 g net carbs)
- Green beans – 4.6 g net carbs per 100g (1 cup: 5.9 g net carbs)
- Green Onion- 4g net carbs per 100g (one stalk: 0.4 g net carbs
- Jicama- 4.5 g net carbs per 100g (4 ounces: 4 g net carbs)
- Turnips- 3.1 g net carbs per 100g (1 cup cubed: 4.7 g net carbs)
- Brussels sprouts – 4.5 g net carbs per 100g (1/2 cup: 3.5 g net carbs)
- Artichokes- 4.7 g net carbs per 100g ( ½ cup: 4.9 net carbs)
- Mushrooms (not a vegetable, but a very low carb fungus): 2.3 g net carbs per 100g (1 cup sliced: 1.6 g net carbs)
In a low carb plan, the goal is to induce ketosis or the metabolic state of burning fat for energy instead of dietary carbs, and insulin exerts a restrictive effect on ketosis if elevated too often.
This is the reason why insulin trigger foods (high GI) is highly limited on a low carb plan, and instead, low carb vegetables are the main sources of carbs.
The higher carb, starchy vegetables should be avoided if possible, or only used in tiny amounts.
The Following Are High Carb Vegetables :
The High Carb List to Avoid
- Potatoes- 14.2 g net carbs per 100g (one medium size 2 1/4 inch to 3 1/4 inch potato: 33 g net carbs)
- Yams - 23.5 net carbs per 100g (1 cup cubed yams:32 g net carbs)
- Sweet Potato- 17.7 g net carbs per 100g, (one medium Size 5-inch sweet potato: 19.8 g net carbs)
- Corn- 19 g net carbs per 100g, (1 cup corn: 25 g net carbs, or one medium size ear: 18 g net carbs)
- Peas- 9 g net carbs per 100g, (1 cup peas: 12 g net carbs)
- Beets -7 g net carbs per 100g, (1 cup sliced beets:14 g net carbs)
Which Fruits are the Lowest In Carbs?? Find the Low Carb Fruit List Here.
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Michele Kelly
Thank you for sharing all of this information. I just found out that I am borderline diabetic, have high blood pressure, have fibromyalgia and high cholesterol. I am a mess! So yes, I know I need to lose weight, I have known that for a very long time. But this information makes it much easier to know what I can and can't do. I also like that there are sooo many options! Never hungry again, at least I don't think I could be! My only problem is I am never very hungry so I forget to eat. But I will be setting alarms on my cell phone to help with that and hopefully, with your amazing information, I can lose a ton!
Stacey
You're very welcome, Michelle. Thank you for your kind words and sharing.
Jen
Hey hun, think of it as get healthy to lose weight. Right is a symptom of so much more going on with the body and almost always stems from carbs and sugars. Almost every disease and health issue actually stems from these too, including autoimmune diseases. I am thankful for this article, because it gives clear definition on why certain veggies. Any time I cheat, my body screams at me, so now I'm fasting to detox and repair damage in my body, along with losing the last 15 pounds I have to lose. Good luck hun!