If you’re on a low carb meal plan, it’s important to know which low carb vegetables are your friends and which to avoid — because not all veggies are created equal, when it comes to carbs that is.
Luckily for us, some of the tastiest options are low carb vegetables, and with a little creativity, they’re amazing to incorporate into your low carb meals so you don’t miss a tasty bite!
Check out the resources below: from a free printable low carb vegetables list to a searchable low carb vegetables chart, I’ve got you covered!
Low Carb Vegetables Guidelines
Knowing which low carb vegetables to eat and avoid may seem overwhelming, but it’s actually quite simple. Stick to these low carb vegetables list guidelines and you’ll be good to go!
1. Veggies grown below ground tend to be higher in carbs.
Think beets, onions, potatoes, carrots and turnips. This isn’t to say all veggies grown above ground are low carb vegetables, but it’ll give you a better idea of what to eat and avoid.
2. Know the difference between Non-Starchy + Starchy Vegetables
Starchy vegetables are higher in calories and carbs compared to low starch options. Here are some high starch veggie examples:
3. The higher the water content of a vegetable, the lower in carbs it is.
More water means less calories and carbs — think celery and cucumbers vs. pumpkin and carrots.
4. Measure your low carb vegetables.
Just because a vegetable is high in carbs doesn’t mean it’s off limits, you can always measure and eat less of it. Find out what works best for you and your low carb goals.
Low Carb Veggies Chart, Searchable + Sortable
Low carb vegetables can be a delicious and nutrition addition to your low carb shopping list! You’ll find the vegetable carbohydrate amount varies based on each of the low carb veggies, here’s the nutritional breakdown:
|Low Carb Vegetables (1 Cup)||Carbs||Sugar||Fiber||Net Carbs|
|Lettuce (red leaf)||0.6||0.1||0.3||0.3|
|Lettuce (green leaf)||1||0.2||0.5||0.5|
|Bell Peppers (green)||4.2||2.2||1.6||2.6|
|Spaghetti Squash, cubed||7||1.5||2.8||4.2|
|Artichokes (1, medium)||13.4||1.2||6.9||6.5|
* All nutritional data was pulled from the USDA Food Composition Database.
If you don’t see what you’re looking for on this list, it may be on my low carb fruits list instead — the difference between the 2 can be rather confusing! The botanical definition of a fruit is anything with seeds, which technically means tomatoes, zucchini, and avocados. The nutritional definition varies from this, which is why I included these “fruits” on our low carb vegetables list.
Pst, if I missed your favorite low carb vegetables, let me know in the comments below and I’ll be sure to add them in!
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Lowest Carb Vegetables (Less than 15 Grams Per Cup)
The lowest carb vegetables are non-starchy veggies — typically leafy greens with high water content. Nutritionally, these options are high in vitamins, minerals and fiber, and make for a healthy addition to your low carb recipes!
Here are some of the lowest carb vegetables:
High Carb Vegetables to Avoid
High carb vegetables are starchy veggies often grown below ground and contain less water — therefore more calories and carbohydrates.
High carb vegetables include:
If your favorite vegetable is higher in carbs than you’d prefer, remember you can eat less of it. For example, I love onions. But unfortunately, the onion carbohydrate amount is way higher than I’d like! So I eat less of it, and add a smaller amount to tons of low carb recipes.
Same as pumpkin, fall isn’t fall until I’ve made my low carb pumpkin bread — so I enjoy a smaller portion!
Keto Vegetables — Based on Net Carbs
For those sticking to keto foods, take a look at each veggie’s net carbs, which is the total carbs minus the fiber. Fiber is one of the main macronutrient in many vegetables, which is why the best keto vegetables list and the keto foods list is slightly different:
- Kale and Broccoli Raab have 0 grams of net carbs per cup.
- There’s less than 1 gram of net carbs per cup in Watercress, Lettuce, Spinach, Arugula, Swiss Chard and Mustard Greens
Low Carb + Keto Veggies List Printable
For a printable list of these low carb and keto veggies, fill out this contact form and I’ll send it straight to your email inbox!
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Non Starchy Vegetables Recipes
No for the fun part — using these non starchy vegetables in our low carb recipes. With enough creativity, low carb vegetables can be used to replace chips, pasta, rice, bread, you name it! Here’s some delicious inspiration:
Low Carb Salads
|Keto Taco Salad||Keto Coleslaw||Cauliflower Potato Salad|
Low Carb Chips + Fries
Veggie chips make delicious and crunchy low carb chips, you’ll wonder why you ever ate tortilla chips instead!
|Pesto Parmesan Chips||Eggplant Chips||Low Carb French Fries|
Low Carb Pasta
|Keto Pad Thai||Gluten Free Lasagna||Cauliflower Mac and Cheese|
Low carb vegetables are a delicious and nutritious addition to your low carb foods list! Be sure to print a copy of this low carb vegetables and fruits list, so you have it on hand whenever you need it.