Low Carb Vegetables List: Searchable & Sortable Guide

Complete List of Low Carb Vegetables - Searchable & Sortable! | KETOGASM.com #lowcarb #vegetables #keto #whole30 #paleo #lowcalorie #lchf #vegetarian #vegan #ketogenic #LCHF

Here it is, the ultimate low carb vegetables list!

Find all of your favorite veggies along with their carbohydrate information in an easy to search and sort list. The goal is to make this the best low carb vegetables list on the internet, so please give feedback if you think of something to add!

We all know that vegetables are an important part of a healthy, balanced diet for a variety of reasons. But shopping for fresh produce while following a ketogenic diet can be incredibly confusing! There are no nutrition labels to guide your choices in the produce aisle and not all vegetables are created equal in the keto world. So where should you start?

low carb vegetables list
Shopping in the produce aisle can be confusing on the keto diet without the right information.

There are vegetables that you can eat without worry on a keto diet and vegetables to avoid completely.

You can eat Salad Greens and Non-Starchy Vegetables:

vegetables you can eat on low carb ketogenic diet

  • If it’s a leaf, you can definitely eat it!
  • Be aware of portion sizes (aim for 2 cups for leafy greens, 1 cup for non-starchy veggies)
  • Include a variety to maximize nutrients in your diet!

 

Avoid Starchy Vegetables:

Thumbs down to these starchy vegetables to avoid on low carb ketogenic diet

  • Peas, Beans
  • Yams, Potatoes
  • Carrots, Corn
  • Legumes, Yucca

Although starchy vegetables are generally to be avoided (starch = higher carb content), you can still enjoy some of them in moderation and in small portion sizes. Just be careful and aware! This gets easier as you are further into your diet, so I would recommend newbies avoiding them altogether.

What about everything in between?

That’s where this list will become extremely helpful. The low carb vegetables list below will help you develop a solid foundation of knowledge to make educated decisions for meal planning and grocery shopping. My hope is to help make the produce aisle a lot less confusing for you!

Complete List of Low Carb Vegetables - Searchable & Sortable! | KETOGASM.com #lowcarb #vegetables #keto #whole30 #paleo #lowcalorie #lchf #vegetarian #vegan #ketogenic #LCHF

The list is organized by lowest net carb count by default, but you can easily switch the order to your preference by clicking the arrows at the head of the table.

All carb counts below are based on a quantity of 100 grams by popular demand.

Looking for something specific? Just type it in the search bar above the table!

Printable Low Carb Vegetables Guide

Grab a printable PDF version of the low carb vegetables guide. It's FREE!

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VegetableTotal CarbsDietary FiberSugarsNet CarbsMain NutrientCalories
Broccoli Rabe, Rapini3300Vitamin K22
Escarole, Curly Endive3300Vitamin A17
Baby Beet Greens4400Vitamin K22
Endive3300Vitamin A17
Tung Ho3.93.900Vitamin A24
Alfalfa sprout2200Vitamin K23
Sin Qua3.43.30.10.1Calcium11
Bean sprout (Mung Bean)2.11.90.20.2Vitamin K23
Chi Qua21.70.30.3Vitamin A15
Collard Greens540.51Vitamin K32
Kangkong (Water Spinach)3.12.101Vitamin A19
Romaine3211Vitamin A17
Butterhead Lettuce2111Vitamin K13
Chicory greens5421Vitamin K23
Bok Choy (Pak Choi)2.211.21.2Vitamin A13
Gai Lan (Chinese Broccoli)3.82.50.81.3Vitamin C22
Celery31.61.81.4Vitamin K16
Mustard Greens4.73.21.31.5Vitamin K27
Choy Sum3.5201.5Vitamin C23
Iceberg Lettuce2.91.30.81.6Vitamin A15
Radish3.41.61.91.8Vitamin C16
Asparagus3.92.11.91.8Vitamin K20
Chard4212Vitamin K19
Arugula4222Vitamin A25
Spinach4202Vitamin K23
Mushroom, White (Button)3122Riboflavin22
Avocado970.72Pantothenic acid160
Banana Pepper5322Vitamin C27
Zucchini (Courgette)3.112.52.1Copper17
Summer Squash3.41.12.22.3Vitamin C16
Tomatoes, Yellow30.702.3Vitamin C15
Gai Choy (Chinese Mustard Greens)4.72.41.22.3Vitamin C23
Kohlrabi63.62.62.4Vitamin C27
White Radish (Daikon)4.11.62.52.5Vitamin C18
Tomatoes, Red3.91.22.62.7Vitamin C18
Bamboo Shoots52.232.8Vitamin B627
Chayote4.51.71.72.8Vitamin C19
Bell Peppers, Green4.61.72.42.9Vitamin C20
Tomatoes, Cherry4133Vitamin C18
Cauliflower521.93Vitamin C25
Eggplant633.53Vitamin B125
Mushroom, Brown (Italian or Crimini)4123Riboflavin27
Cucumber3.60.51.73.1Vitamin K16
Bitter Melon40.803.2Vitamin C20
Cabbage62.53.23.5Vitamin K25
Yu Choy Sum3.5003.5Vitamin C23
Green Beans73.403.6Vitamin C31
Okra73.21.53.8Vitamin K33
Tomatoes, Green51.143.9Vitamin C23
Bell Peppers, Red62.14.23.9Vitamin C31
Mushroom, Portabella5124Riboflavin26
Yellow Wax Beans7304Vitamin C31
Jicama94.91.84.1Potassium38
Tomatillos61.93.94.1Vitamin C32
Turnips61.83.84.2Vitamin C28
Jalapeno Pepper72.84.14.2Vitamin C28
Scallion (Green Onion)72.62.34.4Vitamin C32
Broccoli72.61.74.4Vitamin K34
Nori50.30.54.7Vitamin A35
Cress61.14.44.9Vitamin A32
Fennel72.104.9Vitamin C31
Broccolini6125Vitamin C35
Sugar Snap Peas(Snowpeas)8345Vitamin C42
Bell Peppers, Yellow60.905.1Vitamin C27
Brussels Sprout93.82.25.2Vitamin K43
Snake Bean (Yardlong, Chinese Long Bean)82.805.2Vitamin C47
Spaghetti Squash71.52.85.5Vitamin A31
Artichoke11516Folate47
Pumpkin70.52.86.5Vitamin A26
Rutabaga92.34.56.7Vitamin C38
Carrots102.84.77.2Vitamin A41
Celery Root (Celeriac)91.81.67.2Vitamin C42
Beet102.877.2Vitamin C43
Onion91.74.27.3Biotin40
Kale9108Vitamin K49
Acorn Squash101.508.5Vitamin C40
Butternut Squash1222.210Vitamin A45
Mushroom, Shiitake142412Riboflavin56
Lotus Root174.9012.1Vitamin C74
Leek141.83.912.2Vitamin A61
Potato, White172.20.814.8Vitamin C77
Chicory root181.5916.5Vitamin B672
Potato, Sweet203417Vitamin A86
Water Chestnut2434.821Vitamin B697
Yam284024Vitamin C118
Poblano Pepper6.41.804.6Vitamin A27
Yucca (Cassava)382236Vitamin C160

You will begin to see this list expand over time and become an increasingly valuable resource. Each vegetable will link to a post detailing nutritional information and benefits, photos, culinary recommendations and recipes! Check back often.

You can help this list grow in a few different ways:

  1. If your favorite veggie is missing from the low carb vegetables list, let me know. I’ll be sure to get it added as soon as possible if it fits with the keto diet!
  2. Do you have a great keto recipe that features a low carb vegetable? Send the recipe over and it may be linked here.
  3. Share with your friends! The more people who see the list, the more feedback I will get! I truly hope for this to become a valuable resource for the keto community, so let me know what you would like to see here!

 

Printable Low Carb Vegetables Guide

Grab a printable PDF version of the low carb vegetables guide. It's FREE!

Powered by ConvertKit

The carb counts shown here were gathered from selfnutritiondata and the google nutrition tool.

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30 Comments

  • Very nice! Thank you!

    Potatoes and carrots are missing I think. Not that you should eat it on low carb but nice to have the info why listed here.

  • Love love this list. Thank you.

    The only change I could wish for is that these measurements were for 100g instead of 1 cup. Did you stuff your cup full to measure greens? Did you chop everything into tiny pieces and then put it into the measuring cup? Is stuff loosely packed into a cup? Or did you tamp things down so they’d fit?

  • This is a great list, thank you so much for making it available. But a couple of questions. What is the difference between “net carbs” and “total carbs”? If I’m looking for the lowest carb count, which one should I follow?

    • Thanks!

      Net Carbs = Total Carbs – Fiber.

      Most carb counters subtract the fiber from the total and track “net” carbs, as fiber does not have a significant impact on blood sugar or affect ketosis. The majority of fiber in food is insoluble – no calories or blood sugar spike. I personally track net carbs and try to stay under 20 net carbs per day.

      There are some folks that track total carbs instead though. That would just incorporate the fiber content in the carb count.

      Hope this helps!

  • Thank-you so much for this. I’ve just started keto and this is my go to list now. Could you please add different types of sprouts? Such as Sunflower seed, chia, mustard, clover, etc.
    Also, not sure if info on these is possible to find, but there are three different leafy greens where I live called Chaya, Bele, and Moringa. There is also a plant called Cranberry Hibiscus that has delicious leaves that have a cranberry flavor. If you could find these it would be amazing!
    Thanks so much!

    • I’m so glad you are finding this useful! Thank you for your contribution to the list, I’d be happy to add your requests. I’ll do my best to track down the nutrition information!

    • Yikes! You’re certainly correct. After comparing the nutrition data to several other sources, I confirmed the number for the poblano pepper being reported through the google nutrition data for 100 g so high because it was reporting for dried poblano peppers… not raw! Thank you for pointing out the discrepancy, I would not have investigated any further without the feedback. I’ll update asap!

      Raw poblano per 100g: 6.4g total carbs, 1.8g fiber, 4.6 net carbs.

  • Thank you so much for this list….I’m just wondering how to measure 100 grams of food? Do you have to have a food scale or would that roughly be 1 cup?
    Thank you again 🙂

    • I’m so glad you find it helpful! When I first created the list everything was in cups, but quite a few folks asked for weight measurements for consistency and to accurately compare the nutritional values from one veggie to another. A kitchen scale is definitely the way to go for accuracy as a cup will not account for density, how it’s cut, etc. If you don’t have a kitchen scale and aren’t tracking the nitty gritty details of your macros, I would say a cup is a good ballpark for most things. I’m a kitchen scale convert though, I would highly recommend picking one up!

  • Wow, amazing blog layout! How long have you been blogging
    for? you make blogging look easy. The overall look of your web site is fantastic, let alone the
    content!

  • I don’t see cactus on the list. It’s delicious as a cold salad. For breakfast with scrambled eggs or at dinner with pork. Yummers!

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