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?
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:
- If it's a leaf, you can definitely eat it!
- Be aware of portion sizes (aim for 2 cups of leafy greens, 1 cup of non-starchy veggies, or better yet, use a kitchen scale!)
- 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 small portion sizes. Just be careful and aware! This gets easier as you are further in your diet, so I would recommend newbies avoiding them altogether.
Carbs in vegetables
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. I hope 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 quickly 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!
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The low carb vegetable list
| 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 sincerely hope for this to become a valuable resource for the keto community, so let me know what you would like to see here!
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The carb counts shown here were gathered from USDA nutrient database and the Google nutrition tool.
Looking to learn about carbs in fruit? Head over to our searchable low carb fruits list! We also have a helpful keto foods list to help learn about all of the other foods you can eat on the keto diet!
Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.
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.
Zucchini and butternut squash and acorn squash are misding6
Got them added to the list! Thanks for your feedback!
You're missing fiddleheads (they're baby ostrich ferns and are a delicacy in Maine in spring). According to Google, they have 6g carbs per 100g serving, but I didn't notice how much of that is fiber.
Great idea! I took your suggestion and added those and a few other higher carb veggies for reference. Thanks!
How do you work out net carbs? I noticed above are total carbs but i need tto count net only.
There is actually a net carb column! If you are looking on a mobile device, you may have to scroll to the right to view the info. Hope that helps!
I am offended by your introduction. Are you sexist? You only help women? Why you not help people?
Your list is nice but hard to find stuff. You should offer it in alphabetical order.
You can sort the list however you like, including alphabetical. There are tabs at the top of each category and a search bar to help you find things.
You, my friend, are very easily offended. I am not sexist; my niche is the ketogenic diet for women as my interests focus on women's health and nutrition. So that's what I tend to write about. Lots of people visit the site, men and women alike, and hopefully, it helps everybody... but most of my readers are women. It's a goofy website, try not to take it too seriously. :p
I’m a man and I love this site. Not only is is chock full of information to get you on the road to ketosis, but it’s recipes are excellent! East to prepare and follow. Get a grip you internet troll!
Take it easy KUN all that stress will kick you out of ketosis hahaha.
TASHA: great list BTW, just what i needed! definitely gonna be using on a daily basis...since i started eating low carb veggies my keto diet is almost funny, people cant believe i have a high fat diet while my plate is jam packed with veggies hahaha.
Hello, how about winged beans? In singapore we consume winged bean pods. Is it keto friendly?
beets
what about beets?
Beets have been added! Appreciate the feedback. Let me know if there's any more!
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?
I updated the list to 100 gram quantities. Thanks so much for the feedback, measurement by weight is much more consistent!
I agree that it's more consistent, but I have no idea what 100 g of pretty much anything is (a stalk of celery? half an avocado?), and no room in my tiny kitchen for a scale. Help!
If you check out the USDA nutrient database, they list nutrition info for pretty much everything you can think of in a variety of quantities. For veggies, it will usually list the values by 100g, but then household measurements as well as whole veggies. The quantities can be adjusted, it accepts decimals (enter 0.5 for half an avocado, for example) and will adjust the nutrition data accordingly. Here's a link to a search I pulled up for avocado: https://ndb.nal.usda.gov/ndb/foods/show/2156?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=avocado&ds=&qt=&qp=&qa=&qn=&q=&ing=
Hope that helps a little! Kitchen scales really do take all the guesswork out, I couldn't live without mine 😀
Kohlrabi-- love it! Should be on the list.
I got it added! I actually haven't tried it yet - I'm going to get on it ASAP! 🙂 Thanks so much for sharing.
Obrigado por compartilhar me ajudou muito. 🙂
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!
What about Olives ?
Oh no! I can't believe I missed olives! I'll get them added ASAP, they are delicious!
Technically, olives are a fruit. ;-]
True! I decided to add them to the low carb fruit list instead since that is what they are listed as with USDA database (where I sourced the nutrition info).
https://ketogasm.com/low-carb-fruits-list-carbs-in-fruit-keto/
Hope that helps!
Ivy gourd
Ooh, I've never heard of that! I'll definitely add it to the list! If you think of anything else, just let me know! 🙂
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!
Poblano peppers shouldnt have that much carbs in it. please check
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.
You should take part in a contest for one of the best blogs on the web. I will recommend this site!
I tried open the link for low carb list there was a 404 errors. It asked me for a user name. Help! Tasha, can forward it to my email.
Thank you??
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!
Sorrel? Pretty sure it will be quite acceptable.
The Types Of Fruits And Vegetables That Contain uncountable vitamin A - going to give a positive response vegetables and fruits that contain uncountable vitamin A will foster ourselves to be dexterous to choose the daily food enough and nourishing for the body. because the fruit as soon as orangey contains a lot of carotenoid (a sort of sustenance A) than alternative fruit color. Vegetables were therefore. Vegetables in the manner of ocher contains a lot of vitamin A than inexperienced coloured vegetables. during this article can discuss a lot of around the categories Of Fruits And Vegetables That Contain uncountable sustenance A:
I've been eating low carbohydrate for a long time and always get awesome results. Thanks for the info.
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!
Hey, I see you were going to add olives last year, but I'm not finding them. Did you add them?
I added olives to the fruit list since they were categorized under fruit with the USDA (where I sourced the nutrient information).
https://ketogasm.com/low-carb-fruits-list-carbs-in-fruit-keto/
Hope that helps!
Very helpful information going to try keto diet and this has just made my life so much more easy but maybe you could make one with meats this way for fat and stuff like that 😉
What great info thanks! Could you please add in "ceylon spinach aka malabar spinach"?
You've done a terrific job; it's such a relief to find an all-encompassing list so I don't have to go back and forth searching! Thank you.
Do you plan on doing a similar list for fruits? No matter how many sites I look at for "lowest net carb fruit", the results are always different . . . way different. Berries usually top the list, but then sometimes I see melons or star-fruit . . . .
Kristin, that's a great idea. I had been thinking of doing something similar for fruits, but haven't gotten around to it yet. This was the kick in the pants I needed to start putting it together! Thank you 🙂
Hi Tasha, great list so helpful!
Here are some veges that I eat that I couldn't find on your list.
Kalabasa/Calabaza - winter squash, has the same texture as a butternut squash
Dinengdeng - aka Zucchini Blossoms
Puso ng saging- aka Banana hearts, Banana blossom
Lanka - Jackfruit, both a fruit and a vegetable, delicious with coconut milk.
Upo - Bottle Gourd
Gabi - aka Taro, white and purple
sigarilyas - aka winged bean
🙂
What is the serving size for these numbers?
These are all in 100 gram quantities 🙂
Thank you, thank you, thank you ... so much -- I can't say it enough, for this amazing resource! It's really super helpful.
Very useful list! Any chance you might add a column for glycemic index values?
That's a great idea! That would add a ton of value, I'll have to start researching. Thank you for the suggestion, Robin!
I just came across your Keto website...great layout and content!
Can you please tell me your source for all of the nutritional information? (ie. where do the numbers come from?)
I've seen several different lists of low carb foods, but there always seems to be a discrepancy when compared to each other.
Thanks
FYI: your link to the printable list/PDF file is not working correctly. It states a 404 Error.
Hi Tasha,
thank you so much for compiling this list. Would it be possible for you to send me the pdf version, in alphabetical order? I tried but got a 404 error on page code.
Also, could you tell me where your nutrition values come from? It's so annoying that googling any food stuff returns different results, for example, 100g of fennel: your net carbs 4.9g, nutritiondata.self.com 4.2g, Google (USDA source) 3.9g, fatsecret app 1.37g. It's so not helpful!!! These variations apply to most food stuff, not just vegetables. Never mind misleading labels that differ between countries - sometimes you have to subtract the fiber from carbs value, sometimes you don't. I just wish there were a universal standard and everyone agreed what the nutrition data was.
Hi my new best friend. Love the website and I find your voice to be like you were talking to me at a slumber party!. I would like to have the food list, but get a 404 page. Where can I find this list?
Hi Tasha!
I can´t send myself the list by putting my email.. it gives an error "page not found".. is there any other way I can have it?
Hello,
Could you please add beet greens?
Hi,
What about yellow and green plantains?
Great list! What would make it better is having listing at the top of the food gram that these numbers are for 100 grams. One should not have to sift through comments to find your answer to the repetitive question.
SO HOW ABOUT MAKING THIS QUICK UPDATE.
Thanks for your hard work it is greatly appreciated.
Thanks for the feedback, however it does say right above the list that is is all in 100 gram quantities within the post.
Thanks for doing all this work to create an awesome resource! Super helpful!
Thank you! I'm a little confused on the portion sizes. So, I'm trying to keep track of my macros using the Carb Manager app (by the by, if you know of a better app, or could direct me to how you track your macros I would be VERY grateful!) and when I'm searching zucchini on your super-helpful list is the final numbers it gives me for like a whole zucchini?
Hi Paige, the numbers are all for 100 grams of the vegetables. All the same weights to allow for similar comparison. Since vegetables come in all shapes and sizes, it's best to measure them by weight instead of using "1 zucchini" or "1/2 zucchini" as the unit of measure. A food scale will be your best friend when it comes to measuring produce. The USDA nutrient database is a good place to look to get different measurement comparisons, and it also provides estimates of the weight of each vegetable (or whatever food item you look up). Hope that helps!
hi tasha, ty so much for making this so easy! one Q i cannot find the answer to anywhere: why only 2c of salad greens??? do you understand the science behind that directive?
many thx
cin
Kabocha and Delicata winter squash. They are yummy so I'm sure I'm not the only one eating them.
Hello, please could you add cilantro, parsley and mint? Thank you 🙂
Hey love the list, very useful especially as it's for 100g, I was going to recommend adding aubergine until I realised its called eggplant in the US ?, the link for the PDF download will not work unfortunately though I don't know if it's just for me but I thought it was best to inform you
One quick question? The list doesn't offer a serving size in each, ounces, cups, etc... For example white button mushrooms? Is that listing for each mushroom or for a certain sized portion of mushrooms? If I missed something, I apologize. Thank you for the comprehensive list.
Oops. I'm sorry Tasha. I just figured it out. Each vegetable is measured by weight of 100 grams. I was thinking the list was compiled based on a low carb diet of 100 total carbs per day. Duh. Don't I feel retarded LOL. Anyway, please disregard the above post...
I do have one more question, however, if you can help me? I'm counting total carbs not net. My question is, if I only have 10 total carbs left in my daily allowance and I eat an Atkins bar that has 2 net carbs but 17 total carbs, will I be going over my daily allowance of total carbs by 7??? Or would I still be under by 8? It's a little confusing...
I would appreciate your help. Thank you Tasha. You rock!!! The list is awesome and will make shopping so much easier. If I have any suggestions, I will forward them to you. Thanks again...
Hi!
You state in your table above that avocados have i grams of carb per 100 grams of fruit. But your "Don't be a Fool, Eat Avocados" article states that Avocados have 2 "net" carbs per 100 grams of fruit.
I read, on Web MD I think, that the "net carb" composition rating is an unsubstantiated concept contrived by the commercial foods industry to attract the low carb market by overstating the carb reducing impact of fiber content.
What is the truth we can rely on to pursue best insulin control results from a Ketogenic diet?
Sorry, the first line should read; "9 grams. . ."
Fiber is mostly made up of polysaccharides (complex carbs made up of many sugar units bonded together), but fibers differ from starches as the chemical bonds that join the individual sugar units ultimately can't be digested by the enzymes in the human GI tract. This prevents the small intestine from absorbing the sugars because they can't be released from the various fibers. The bonds can't be broken and the body is unable to use any of the sugars in this form. Insoluble fiber heads on down the GI tract, soluble fiber slows absorption rates of other nutrients by attracting water to the GI tract.
When it comes to fiber found in fruits, veggies, or other naturally occurring sources of fiber, it's not really going to impact your carb count. Non-starchy vegetables can be a great source of micronutrients and dietary fiber; if you are trying to eat a well-formulated ketogenic diet and enjoy your veggies, counting net carbs is an easy way to satisfy those dietary needs. If you aren't getting micronutrients from vegetables, you'll need to get that from somewhere else. In the ketogenic community, that's usually where nose-to-tail eating enters the picture.
It's really a matter of personal preference and context is everything in this situation.
It's true the terminology has been exaggerated/distorted by food manufacturers trying to appeal to low carb dieters. But label claims for "low carb" candy bars and "sugar-free" chocolates fall under a completely different context than fresh produce. Manufacturers also use a variety of sweeteners labeled as sugar alcohols that are deducted from the carb count; some of them are harmless, but others impact blood glucose just like sugar. Maltitol is a particularly bad one. So is maltodextrin. If you are interested in including sweeteners in regards to insulin control on a keto diet, look for ones with the lowest glycemic index: erythritol, monkfruit sweetener, stevia.
Not sure if that helps clear things up or just confuses them further, but I hope it helps! The "right way" to do any diet is to make it sustainable in the long run and apply your own context. 🙃
Thanks! This helps a little. I think e need a bottom line reference. If Ketosis is our aim and we're faithful to a fresh food diet setting a maximum goal of 20 grams of carb per day, is it more reliable to measure total carbs or can we mostly rely on net carb ratings?
Only a Sith deals in absolutes. 😜 (sorry, I've been binge-watching Star Wars...)
It's tough to give bottom lines because everyone does keto for different reasons. Are you taking a medical approach to keto for therapeutic purposes (Alzheimer's, seizures, etc) where ketone levels play a critical role in your treatment? Weight loss? An alternative fuel source for athletic performance? People use ketogenic diets for such a wide variety of reasons, it's challenging to answer your question without knowing more of the big picture.
A max goal of 20 carbs per day is not absolutely necessary for ketosis as carbohydrate tolerance varies throughout the population. It's a good place to start, but you may have a higher threshold. 20g is not a number set in stone for keto and it's on the lower end of what's typically recommended for a "total carb" approach. And keep in mind, the people going the 20g "net" approach are likely eating 50-60g total carbs while still maintaining nutritional ketosis. Upper limit for ketosis is around 100g per day (total carbs) for most folks.
As for "more reliable": conservatively, total carbs may be a more decisive way to go.
Net carbs vs. total is a topic that's heavily debated (aren't they all...), but what it really boils down to is doing what works for you and optimizing your nutrition. I'm a net carb dieter, but that doesn't mean you have to be too.
Would you be able to add edamame?
Thank you so much for putting so much time and effort into this list. Incredibly useful through and through. 🙂
Hi! What about chick peas/garbanzo beans? Confused as to where that fits in but many sites say it’s Keto friendly.
I like your selective responses Tasha. I guess my questions weren't important enough to warrant a response from you. Don't worry, however, I'll be unsubscribing. My less intelligent and less important questions will no longer take up time and space on your website.
It looks very good for reading and I so impressed with your guidance. This is more helpful information to me. Thank you for sharing this.
I really enjoy your veggies list and its very good stuff. The way you are writing is good to read. Thank you for posting helpful info.
You have obviously worked v hard to produce this list. Many thanks - I'm sure it will be of great help to me and many others...
This is brilliant, very helpful. 😀
Turnip root-roughly 1 medium (122g) has 8 g total carbs. I use it in recipes in place of potatoes.
Are these numbers reflecting a scale weight of 100g?
Wow great job Tasha! I'm completely new to this and started last week. This will help tons.
Nice list, I def will be utilizing it. See onions are just onions, is there no difference between yellow, white, Spanish and green onion? ty
Hi Tasha. I'm loving this site and shared it with a friend as well. My husband and I love to have radicchio in our eggs in the morning. Would you add it to your veggie list?
I am not sure your values for kale are correct. Check again with USDA. 100g should be 3.53 carb/2.4 fiber. You have it listed as moderately high carb between onions and winter squashes.
I am wondering if there is a similar list that displays the average amount of main nutrients per 100 grams. Has anyone seen a list like this?
CHIVES, RADICCHIO, RHUBARB, BROCCOLI SPROUTS, OLIVES?, HEARTS OF PALM, SWISS CHARD.
I was wondering, if chia seed has 7g of carbs per tbsp, 3g protein and omega 3s but it's fiber count is 7g, the net carbs would be 0g?..if someone has has had bariatric surgery and adds a serving or 2 of ground chia to a veggie/ berry smoothie with protein powder would the Chia's fiber lower the net carbs of the smoothie? (since RDA for fiber for women is 25+g daily, 2Tbsp daily is close to half the minimum of the RDA)
Yes, net carbs would be zero if total carbs and fiber are equal. The fiber doesn't directly impact ketosis or metabolism, so many choose to discount it and enjoy a wider range of food options than sticking with purely total carbs.
However, it won't take away carbs that exist. Adding something with fiber (low/no net carbs) will not reduce starches and sugars, it will just add fiber. Hope that makes sense (and that I'm understanding your question correctly).
As for a veggie/berry smoothie with protein powder, you could certainly make something that would fit within a ketogenic diet. We have a keto smoothie recipe with berries and an avocado smoothie recipe on the site. Either of those could include chia seeds, but it wouldn't lower the net carbs of the smoothie per se.
Chica, you've created a _badass_ resource! Thanks for the time and effort.
I'm a fan of grape tomatoes. When you get a spare moment, could you add "Tomatoes, grape"?
: )
Hi there. I was wondering about baby corn and if you could look into that and if it can be added to the list? Thanks and Happy New Year!!!
Is there an app the will track carbs calories ect?
Michelle Matheney, try Carb Manager
Superb List. Appreciated!
Hi there!
So I'm Mexican which means we have a few veggies or food that are not on the list such as:
- Prickly pear (technically not a fruit but not veggie either mmhh)
- Nopales or cactus or Opuntia cacti Im not sure but I think they are 0 carb. I am about to start experimenting with cactus powder as a flour...not sure how that will work but I see tortillas and bread in my future *fingers crosed*
- Jicama - not sure is low carb, help!
- huauzontles or Chenopodium nuttalliae - Similar to amaranth
- epazote
- verdolaga or purslane
- Chayote or mirliton squash or chayote squash
- squash blossom or flor de calabaza
AND
Napa Cabagge - not MEX but im a fan XD
Thank you so much!
Stupendously useful resource. THANK YOU! I wish I'd found this before.
Any chance you could add parsley and coriander (aka cilantro)? Also olives would be great, tho' I appreciate that may not be easy as may depend what they are pickled in.
Could you add peas?
This list is amazing! 🙂 Thank you for including all the less mentioned Asian veggies like choy sum and bitter melon in, they're really hard to find information on and this list is so useful for someone like me who is more used to an Asian diet
Can you add Tung Choi (Ipomoea aquatica) please? Thanks.
Love that this list is sortable. Thanks for the resource 🙂 Super helpful for even us keto vets.
Happy it's helpful!
How is Guar bean ( cluster beans ) for Keto diet? I am looking for plant based keto options. I am limited by options available in India. Great article by the way 🙂