Keto Vegetables

Did you know there are a handful of keto vegetables with less than 1 gram of net carbs per cup??

Which means, there’s no excuse to skip the salad when sticking to keto foods! In fact, low carb vegetables make for incredible swaps in all sorts of low carb recipes — from faux pasta, to rice to potatoes, you’ll be stoked to incorporate these keto vegetables in your low carb meal plan!

So grab that pen and paper, and let’s revise your low carb shopping list to include some of these tasty keto vegetables!

Top 10 Keto Vegetables

If you’re sticking to keto foods, you’re counting net carbs — which are the total carbs of a food, minus its fiber. This works to your benefit in the keto vegetables department, as fiber is one of the main macronutrients found in vegetables.

Here are the keto vegetables lowest in net carbs (based on a 1 cup serving size):

1. Kale: 0 grams of net carbs
2. Broccoli Raab: 0 grams of net carbs
3. Watercress: 0.2 grams of net carbs
4. Lettuce (red leaf): 0.3 grams of net carbs
5. Spinach: 0.3 grams of net carbs
6. Arugula: 0.4 grams of net carbs
7. Lettuce (green leaf): 0.5 grams of net carbs
8. Swiss Chard: 0.7 grams of net carbs
9. Mustard Greens: 0.8 grams of net carbs
10. Celery: 1.4 grams of net carbs

As you can see, there are plenty of keto vegetables that won’t break the carb bank. And if you’re thinking “these veggies are boring”, then check out the recipes below to get inspired!

 

Sortable Keto Veggies Chart

Didn’t see your favorite keto vegetables on the list? Check out this chart of all the vegetables — the not-so-keto and keto veggies alike. Just like the keto vegetables above, this info is based on a 1 cup serving — which means you can always eat less to lower the carb count of your favorite veggies:

Vegetables (1 Cup)	Carbs	Sugar	Fiber	Net Carbs
Watercress	0.4	0.07	0.2	0.2
Lettuce (red leaf)	0.6	0.1	0.3	0.3
Arugula	0.7	0.4	0.3	0.4
Kale	0.9	0.2	0.9	0
Spinach	1	0.1	0.7	0.3
Lettuce (green leaf)	1	0.2	0.5	0.5
Broccoli Raab	1.1	0.1	1.1	0
Swiss Chard	1.3	0.4	0.6	0.7
Lettuce (romaine)	1.5	.6	1	0.5
Bok Choy	1.5	.8	.7	0.8
Cucumber	1.8	0.8	0.3	1.5
Chinese Cabbage	2.2	1.2	1	1.2
Mushrooms (white)	2.2	1.3	0.7	1.5
Mustard Greens	2.6	0.7	1.8	0.8
Celery	3	1.3	1.6	1.4
Mushroom (portabella)	3.3	2.2	1.1	2.2
Summer Squash	3.7	2.4	1.2	2.5
Mushroom (crimini)	3.74	1.5	.5	3.24
Zucchini	3.8	3.1	1.2	2.6
Radish	3.9	2.1	1.9	2
Bean Sprouts	4	0	.5	3.5
Bitter Melon	4	0	2	2
Bell Peppers (green)	4.2	2.2	1.6	2.6
Eggplant	4.8	2.8	2.5	2.3
Cabbage	5.1	2.8	2.2	2.9
Asparagus	5.2	2.5	2.8	2.4
Cauliflower	5.3	2	2.1	3.2
Broccoli	6	1.5	2.4	3.6
Fennel	6.3	3.4	2.7	3.6
Green beans	6.9	3.2	2.7	4.2
Spaghetti Squash, cubed	7	1.5	2.8	4.2
Tomato	7	4.7	2.2	4.8
Scallions, chopped	7.3	2.3	2.6	4.7
Okra	7.4	1.4	3.2	4.2
Brussels sprouts	7.8	1.9	3.3	4.5
Kohlrabi	8	3.5	4.9	3.1
Turnips	8.3	4.9	2.3	6
Rutabaga	12	6.2	3.2	8.8
Carrots	12.2	6	3.6	8.6
Leek	12.5	3.4	1.6	10.9
Artichokes (1, medium)	13.4	1.2	6.9	6.5
Onion, chopped	14.9	6.7	2.7	12.2
Pumpkin	20	10	6.1	13.9

If you’re looking at this list and wondering: are tomatoes keto? Are onions keto? So on and so forth… Let me just point out that you probably aren’t eating an entire cup of tomatoes or onions in one sitting. Decrease the portion size, and enjoy them if that works with your low carb eating plan!

Pst, if I missed your favorite vegetable, leave me a comment below and I’ll be sure to add it ASAP!

* Nutritional data is from the USDA nutrient database. For more information, check out this awesome resource!

 

How To Avoid High Carb Vegetables

High carb vegetables are on the loose in every restaurant and grocery store — even most home cooked meals incorporate these keto vegetables to avoid in some form or fashion.

When cooking for yourself, there are plenty of delicious replacement (check out the recipes below). But if you’re looking for a few quick rules to follow, here’s what to look out for:

Below Ground vs. Above Ground Keto Vegetables

Although this doesn’t apply to all vegetables, and easy rule of thumb is: if it’s grown below ground, it’s probably not on low carb vegetables list. Think beets, carrots, parsnips, potatoes, and corn.

Non Starchy vs. Starchy Vegetables

Another classification that may be easier to remember is starchy vegetables vs. non starchy vegetables. Starchy vegetables contain less water, therefore more calories and carbs: potatoes, pumpkins, peas, etc.

Non starchy vegetables are the opposite — higher in water content, therefore less calories and carbs: leafy greens, cucumbers and celery.

Measure Your Keto Vegetables

Now that you’ve got a printed version of this keto vegetables list (grab printable here!), you can measure and track accordingly. If your favorite vegetables are higher in carbs than you’d like, remember you can always eat a smaller portion to keep within your carb goals.

 

Lowest Carb Vegetables, Based On TOTAL Carbs

For those of you tracking your TOTAL carbs (as opposed to net carbs) the lowest carb vegetables will look slightly different.

Watercress, lettuce, arugula, kale, spinach, broccoli, chard, and cucumber.

When compared to other food groups, vegetables have a much higher water content and less calories, so the difference between total carbs and net carbs aren’t as drastic. Low carb fruits vs keto fruits, on the other hand, nutritionally vary much more.

 

Keto Veggies Recipes

Low carb cooking is all about creativity — and with a handful of low carb veggies and cheese, you can make almost anything you’re craving! Vegetables can been turned into low carb pizza crust, toast, keto french fries and keto chips — really anything your heart desires!

Here are some of my favorite ways to eat keto vegetables:

• Dip ‘em! What better vehicle for your avocado sauce or keto ranch dressing? Cut veggies such as celery or cucumbers into thin long strips and dip away for delicious keto snacks!
• Roast ‘em for low carb side dishes. Bell peppers and onions are delicious sprinkled with keto taco seasoning, while kale tastes great with olive oil and garlic salt.
• Eat ‘em raw or sautéed. The top keto vegetables are delicious as a base to your salad, while other taste best sautéed in a pan with olive oil. Experiment and find what you like best.

If you’re got a few extra minutes, here are some delicious keto vegetables recipes that’ll make you forget carbs even exist!

Keto Coleslaw

Keto Chicken Salad

Crustless Spinach Quiche

Conclusion

There are so many delicious ways to eat keto vegetables, I’m getting hungry writing this article! Leave me a comment below and tell me what your favorite keto vegetables are. How do you like eating them?