Low Carb Vegetables List: Searchable & Sortable Guide - KETOGASM
ï»żLow Carb Vegetables List: Searchable & Sortable Guide
/ultimate-low-carb-vegetables-list/
Tasha
Here it is, the ultimate low carb vegetables list!
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 itĄŻs 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?
ThatĄŻs 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.
1/5
Total
Carbs
Vegetable
Dietary
Fiber
Net
Carbs
Sugars
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
2/5
Total
Carbs
Vegetable
Dietary
Fiber
Net
Carbs
Sugars
Main
Nutrient
Calories
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
3/5
Total
Carbs
Vegetable
Dietary
Fiber
Net
Carbs
Sugars
Main
Nutrient
Calories
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
4/5
Vegetable
Total
Carbs
Dietary
Fiber
Sugars
Net
Carbs
Main
Nutrient
Calories
Poblano Pepper
6.4
1.8
0
4.6
Vitamin A
27
Yucca (Cassava)
38
2
2
36
Vitamin C
160
The carb counts shown here were gathered from selfnutritiondata and the google nutrition tool.
5/5
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