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?
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:
- 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:
- 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!
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!
| Vegetable | Total Carbs | Dietary Fiber | Sugars | Net Carbs | Main Nutrient | Calories |
|---|---|---|---|---|---|---|
| Broccoli Rabe, Rapini | 3 | 3 | 0 | 0 | Vitamin K | 22 |
| Escarole, Curly Endive | 3 | 3 | 0 | 0 | Vitamin A | 17 |
| Baby Beet Greens | 4 | 4 | 0 | 0 | Vitamin K | 22 |
| Endive | 3 | 3 | 0 | 0 | Vitamin A | 17 |
| Tung Ho | 3.9 | 3.9 | 0 | 0 | Vitamin A | 24 |
| Alfalfa sprout | 2 | 2 | 0 | 0 | Vitamin K | 23 |
| Sin Qua | 3.4 | 3.3 | 0.1 | 0.1 | Calcium | 11 |
| Bean sprout (Mung Bean) | 2.1 | 1.9 | 0.2 | 0.2 | Vitamin K | 23 |
| Chi Qua | 2 | 1.7 | 0.3 | 0.3 | Vitamin A | 15 |
| Collard Greens | 5 | 4 | 0.5 | 1 | Vitamin K | 32 |
| Kangkong (Water Spinach) | 3.1 | 2.1 | 0 | 1 | Vitamin A | 19 |
| Romaine | 3 | 2 | 1 | 1 | Vitamin A | 17 |
| Butterhead Lettuce | 2 | 1 | 1 | 1 | Vitamin K | 13 |
| Chicory greens | 5 | 4 | 2 | 1 | Vitamin K | 23 |
| Bok Choy (Pak Choi) | 2.2 | 1 | 1.2 | 1.2 | Vitamin A | 13 |
| Gai Lan (Chinese Broccoli) | 3.8 | 2.5 | 0.8 | 1.3 | Vitamin C | 22 |
| Celery | 3 | 1.6 | 1.8 | 1.4 | Vitamin K | 16 |
| Mustard Greens | 4.7 | 3.2 | 1.3 | 1.5 | Vitamin K | 27 |
| Choy Sum | 3.5 | 2 | 0 | 1.5 | Vitamin C | 23 |
| Iceberg Lettuce | 2.9 | 1.3 | 0.8 | 1.6 | Vitamin A | 15 |
| Radish | 3.4 | 1.6 | 1.9 | 1.8 | Vitamin C | 16 |
| Asparagus | 3.9 | 2.1 | 1.9 | 1.8 | Vitamin K | 20 |
| Chard | 4 | 2 | 1 | 2 | Vitamin K | 19 |
| Arugula | 4 | 2 | 2 | 2 | Vitamin A | 25 |
| Spinach | 4 | 2 | 0 | 2 | Vitamin K | 23 |
| Mushroom, White (Button) | 3 | 1 | 2 | 2 | Riboflavin | 22 |
| Avocado | 9 | 7 | 0.7 | 2 | Pantothenic acid | 160 |
| Banana Pepper | 5 | 3 | 2 | 2 | Vitamin C | 27 |
| Zucchini (Courgette) | 3.1 | 1 | 2.5 | 2.1 | Copper | 17 |
| Summer Squash | 3.4 | 1.1 | 2.2 | 2.3 | Vitamin C | 16 |
| Tomatoes, Yellow | 3 | 0.7 | 0 | 2.3 | Vitamin C | 15 |
| Gai Choy (Chinese Mustard Greens) | 4.7 | 2.4 | 1.2 | 2.3 | Vitamin C | 23 |
| Kohlrabi | 6 | 3.6 | 2.6 | 2.4 | Vitamin C | 27 |
| White Radish (Daikon) | 4.1 | 1.6 | 2.5 | 2.5 | Vitamin C | 18 |
| Tomatoes, Red | 3.9 | 1.2 | 2.6 | 2.7 | Vitamin C | 18 |
| Bamboo Shoots | 5 | 2.2 | 3 | 2.8 | Vitamin B6 | 27 |
| Chayote | 4.5 | 1.7 | 1.7 | 2.8 | Vitamin C | 19 |
| Bell Peppers, Green | 4.6 | 1.7 | 2.4 | 2.9 | Vitamin C | 20 |
| Tomatoes, Cherry | 4 | 1 | 3 | 3 | Vitamin C | 18 |
| Cauliflower | 5 | 2 | 1.9 | 3 | Vitamin C | 25 |
| Eggplant | 6 | 3 | 3.5 | 3 | Vitamin B1 | 25 |
| Mushroom, Brown (Italian or Crimini) | 4 | 1 | 2 | 3 | Riboflavin | 27 |
| Cucumber | 3.6 | 0.5 | 1.7 | 3.1 | Vitamin K | 16 |
| Bitter Melon | 4 | 0.8 | 0 | 3.2 | Vitamin C | 20 |
| Cabbage | 6 | 2.5 | 3.2 | 3.5 | Vitamin K | 25 |
| Yu Choy Sum | 3.5 | 0 | 0 | 3.5 | Vitamin C | 23 |
| Green Beans | 7 | 3.4 | 0 | 3.6 | Vitamin C | 31 |
| Okra | 7 | 3.2 | 1.5 | 3.8 | Vitamin K | 33 |
| Tomatoes, Green | 5 | 1.1 | 4 | 3.9 | Vitamin C | 23 |
| Bell Peppers, Red | 6 | 2.1 | 4.2 | 3.9 | Vitamin C | 31 |
| Mushroom, Portabella | 5 | 1 | 2 | 4 | Riboflavin | 26 |
| Yellow Wax Beans | 7 | 3 | 0 | 4 | Vitamin C | 31 |
| Jicama | 9 | 4.9 | 1.8 | 4.1 | Potassium | 38 |
| Tomatillos | 6 | 1.9 | 3.9 | 4.1 | Vitamin C | 32 |
| Turnips | 6 | 1.8 | 3.8 | 4.2 | Vitamin C | 28 |
| Jalapeno Pepper | 7 | 2.8 | 4.1 | 4.2 | Vitamin C | 28 |
| Scallion (Green Onion) | 7 | 2.6 | 2.3 | 4.4 | Vitamin C | 32 |
| Broccoli | 7 | 2.6 | 1.7 | 4.4 | Vitamin K | 34 |
| Nori | 5 | 0.3 | 0.5 | 4.7 | Vitamin A | 35 |
| Cress | 6 | 1.1 | 4.4 | 4.9 | Vitamin A | 32 |
| Fennel | 7 | 2.1 | 0 | 4.9 | Vitamin C | 31 |
| Broccolini | 6 | 1 | 2 | 5 | Vitamin C | 35 |
| Sugar Snap Peas(Snowpeas) | 8 | 3 | 4 | 5 | Vitamin C | 42 |
| Bell Peppers, Yellow | 6 | 0.9 | 0 | 5.1 | Vitamin C | 27 |
| Brussels Sprout | 9 | 3.8 | 2.2 | 5.2 | Vitamin K | 43 |
| Snake Bean (Yardlong, Chinese Long Bean) | 8 | 2.8 | 0 | 5.2 | Vitamin C | 47 |
| Spaghetti Squash | 7 | 1.5 | 2.8 | 5.5 | Vitamin A | 31 |
| Artichoke | 11 | 5 | 1 | 6 | Folate | 47 |
| Pumpkin | 7 | 0.5 | 2.8 | 6.5 | Vitamin A | 26 |
| Rutabaga | 9 | 2.3 | 4.5 | 6.7 | Vitamin C | 38 |
| Carrots | 10 | 2.8 | 4.7 | 7.2 | Vitamin A | 41 |
| Celery Root (Celeriac) | 9 | 1.8 | 1.6 | 7.2 | Vitamin C | 42 |
| Beet | 10 | 2.8 | 7 | 7.2 | Vitamin C | 43 |
| Onion | 9 | 1.7 | 4.2 | 7.3 | Biotin | 40 |
| Kale | 9 | 1 | 0 | 8 | Vitamin K | 49 |
| Acorn Squash | 10 | 1.5 | 0 | 8.5 | Vitamin C | 40 |
| Butternut Squash | 12 | 2 | 2.2 | 10 | Vitamin A | 45 |
| Mushroom, Shiitake | 14 | 2 | 4 | 12 | Riboflavin | 56 |
| Lotus Root | 17 | 4.9 | 0 | 12.1 | Vitamin C | 74 |
| Leek | 14 | 1.8 | 3.9 | 12.2 | Vitamin A | 61 |
| Potato, White | 17 | 2.2 | 0.8 | 14.8 | Vitamin C | 77 |
| Chicory root | 18 | 1.5 | 9 | 16.5 | Vitamin B6 | 72 |
| Potato, Sweet | 20 | 3 | 4 | 17 | Vitamin A | 86 |
| Water Chestnut | 24 | 3 | 4.8 | 21 | Vitamin B6 | 97 |
| Yam | 28 | 4 | 0 | 24 | Vitamin C | 118 |
| Poblano Pepper | 6.4 | 1.8 | 0 | 4.6 | Vitamin A | 27 |
| Yucca (Cassava) | 38 | 2 | 2 | 36 | Vitamin C | 160 |
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:
- 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!
- Do you have a great keto recipe that features a low carb vegetable? Send the recipe over and it may be linked here.
- 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!
The carb counts shown here were gathered from selfnutritiondata and the google nutrition tool.
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