Vegetables are the foundation of any healthy low-carb or keto diet. They give you fibre, vitamins and minerals with very few digestible carbs, and they help you feel full. Here are 23 of the best low-carb vegetables, with approximate net carbs per 100 g.
Quick answer: The lowest-carb vegetables are leafy greens (spinach, lettuce, bok choy), celery, cucumber, zucchini, mushrooms, asparagus, cauliflower, cabbage and broccoli. Starchy vegetables like potato, sweet potato, corn and peas are much higher in carbs.
What Are Net Carbs?
Net carbs are total carbohydrates minus fibre. Fibre isn’t digested like sugar and starch, so it has little effect on blood sugar. Most leafy and non-starchy vegetables are very low in net carbs.
23 Best Low-Carb Vegetables
1. Broccoli
High in fibre and vitamin C. Great steamed or stir-fried.
Approx. per 100 g: net carbs about 4 g
2. Spinach
One of the lowest-carb vegetables. Use in palak dishes, omelettes and smoothies.
Approx. per 100 g: net carbs about 1.5 g
3. Kale
Rich in vitamins A, C and K.
Approx. per 100 g: net carbs about 1 to 4 g
4. Cauliflower
Grate it to make low-carb “rice” or use it in gobi dishes.
Approx. per 100 g: net carbs about 3 g
5. Cabbage
Cheap, filling and great in stir-fries and salads.
Approx. per 100 g: net carbs about 3 g
6. Green Beans
A good source of fibre. Try beans poriyal or stir-fry.
Approx. per 100 g: net carbs about 4 g
7. Cucumber
Mostly water and very low in calories.
Approx. per 100 g: net carbs about 3 g
8. Tomatoes
Rich in lycopene. Technically a fruit, but used like a vegetable.
Approx. per 100 g: net carbs about 3 g
9. Bell Peppers (Capsicum)
Red peppers are very high in vitamin C.
Approx. per 100 g: net carbs about 3 to 5 g
10. Asparagus
A good source of folate.
Approx. per 100 g: net carbs about 2 g
11. Zucchini
Spiralise it into low-carb noodles.
Approx. per 100 g: net carbs about 2 g
12. Avocado
Botanically a fruit, very low in net carbs and high in healthy fats.
Approx. per 100 g: net carbs about 2 g
13. Onions
Higher in carbs than most here, but you usually eat small amounts.
Approx. per 100 g: net carbs about 7 to 8 g
14. Mushrooms
Meaty texture and very low in calories.
Approx. per 100 g: net carbs about 2 g
15. Celery
Crunchy, hydrating and almost carb-free.
Approx. per 100 g: net carbs about 1.5 g
16. Romaine Lettuce
A perfect base for salads.
Approx. per 100 g: net carbs about 1 g
17. Radishes
Peppery and crunchy.
Approx. per 100 g: net carbs about 2 g
18. Brussels Sprouts
High in fibre and vitamin C. Roast them for the best flavour.
Approx. per 100 g: net carbs about 5 g
19. Swiss Chard
Rich in vitamins K and A.
Approx. per 100 g: net carbs about 2 g
20. Arugula (Rocket)
Adds a peppery taste to salads.
Approx. per 100 g: net carbs about 2 g
21. Bok Choy
Great in soups and stir-fries.
Approx. per 100 g: net carbs about 1 g
22. Artichokes
Very high in fibre.
Approx. per 100 g: net carbs about 5 g
23. Eggplant (Brinjal)
Use in baingan bharta or roasted dishes.
Approx. per 100 g: net carbs about 3 g
Vegetables to Limit on a Low-Carb Diet
| Vegetable | Approx. net carbs per 100 g |
|---|---|
| Potato | about 15 to 17 g |
| Sweet potato | about 17 g |
| Corn | about 16 to 19 g |
| Green peas | about 9 g |
These are still healthy, but you’ll need to keep portions small on a strict low-carb diet.
Easy Low-Carb Vegetable Meal Ideas
- Palak paneer with cauliflower rice
- Cabbage and capsicum stir-fry with eggs or tofu
- Zucchini noodles with chicken or mushroom sauce
- Baingan bharta with a cucumber and tomato salad
Values are approximate and vary by variety and preparation.
Frequently Asked Questions
Which vegetable has the fewest carbs?
Leafy greens like spinach, lettuce and bok choy, along with celery, have around 1 to 2 g of net carbs per 100 g.
Can I eat unlimited vegetables on keto?
Non-starchy vegetables are very low in carbs, but they still add up. Track them if you follow strict keto.
Are onions and tomatoes okay on a low-carb diet?
Yes, in normal cooking amounts. Onions are a little higher in carbs, so don’t eat them in very large portions.
The Bottom Line
Leafy greens, cauliflower, broccoli, cabbage, zucchini, mushrooms and most non-starchy vegetables are very low in net carbs and rich in nutrients. Make them the base of your meals on a low-carb or keto diet, and keep starchy vegetables like potato and corn to smaller portions.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
- Harvard T.H. Chan School of Public Health: Diet Review, Ketogenic Diet for Weight Loss
- NHS: How to get more fibre into your diet
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
