Vegetables are packed with essential nutrients yet low in calories. Most of them are low-carb and fiber-rich as well, making them appropriate for low-carb or keto diets.
How many carbs in a low-carb diet?
Carb limits of low-carb diets widely differ: some diets go as low as 20 grams of carbs per day, while others limit no more than 150 grams per day.
Low-carb or keto vegetables
Regardless of the diet you are following, vegetable consumption is always a great idea. So here are the top 25 low-carb or keto vegetables you can include in your diet.
1. Spinach
Providing major health benefits, spinach has been found to help reduce damage to DNA. It has also been found to reduce the risk of common eye diseases, like macular degeneration and cataracts, and protect heart health.
Moreover this vegetable is rich in several vitamins and minerals. A 180-gram cooked spinach holds more than 10 times the RDI of vitamin K.
Carbs in spinach are fairly low: a cup of raw spinach holds 1 gram of carbs, including almost 1 gram of fiber.
However, the carbs become more concentrated as the vegetable is cooked down and loses volume, providing 7 grams of carbs, including 4 grams of fiber.
2. Avocados
Technically a fruit, avocados are typically consumed as vegetables. This unique and delicious food is low-carb and fat-rich.
A 150-gram serving of chopped avocados carries 13 grams of carbs, including 10 grams of fiber.
It is also loaded with oleic acid, which provides beneficial effects on health. Moreover, avocados have been found to help reduce triglyceride and LDL cholesterol levels.
What’s more, it is also an excellent source of potassium, folate, and vitamin C.
Despite it being a high-calorie food, avocados may improve weight management. In fact, a study has found that overweight people who ate half an avocado during lunch felt fuller with less desire to eat over the next 5 hours.
3. Cauliflower
One of the world’s most popular and versatile low-carb vegetables with a very mild taste, cauliflower can be used as a substitute for higher-carb foods, such as potatoes and rice.
Cauliflower carbs are very low: a 100-gram raw cauliflower harbors 5 grams of carbs, including 3 grams of fiber.
Providing 77% of the RDI for vitamin C and a decent amount of vitamin K, cauliflower has been associated with a reduced risk of cancer and heart disease.
4. Bell peppers
Also known as capsicums or sweet peppers, bell peppers are extremely nutritious. With its antioxidants called carotenoids, they have been found to decrease cancer risk, reduce inflammation, and protect fats and cholesterol from oxidative damage.
A 149-gram chopped red pepper holds 9 grams of carbs, including 3 grams of fiber.
What’s more, bell peppers provide a whopping 317% of the RDI for vitamin C and 93% of the RDI for vitamin A.
Although green, yellow, and orange bell peppers have different antioxidants, they have similar nutrient profiles.
5. Broccoli
A true superfood, broccoli is a member of the cruciferous vegetable family, including cabbage, Brussels sprouts, kale, and radishes.
Broccoli has been found to reduce insulin resistance in people with type 2 diabetes and protect against certain types of cancer, e.g., prostate cancer.
Carbs in broccoli are very low: a 91-gram raw broccoli holds 6 grams of carbs, including 2 grams of fiber.
This vegetable provides > 100% of the RDI for vitamin K and vitamin C.
6. Asparagus
A delicious spring vegetable, asparagus is nutrient-dense and perfect for low-carb diets. What’s more, it’s also an excellent source of vitamin A, vitamin C, and vitamin K.
Asparagus carbs are fairly low: a 180-gram cooked asparagus harbors 8 grams of carbs, including 4 grams of fiber.
This vegetable has been found in test-tube studies to help prevent certain cancer growth. Studies in mice also suggest that it may reduce anxiety and protect brain health.
7. Mushrooms
Being extremely low in carbs, a 70-gram serving of raw, white mushrooms carry only 2 grams of carbs, including 1 gram of fiber.
Having strong anti-inflammatory properties, eating 100 grams of mushrooms have been found to improve antioxidant and anti-inflammatory markers in a 16-week study in men with metabolic syndrome.
8. Zucchini
A popular vegetable, zucchini is the most common type of summer squash, which is long with soft skin that contains very low carbs.
A 124-gram raw zucchini harbors 4 grams of carbs, including 1 gram of fiber. This type of summer squash is an excellent source of vitamin C.
Other types of summer squash, such as yellow Italian squash, have nutrient profiles and carb counts similar to zucchini.
9. Green beans
Sometimes referred to as string beans or snap beans, green beans are a member of the legume family.
However, compared to most legumes, green beans have significantly fewer carbs. A 125-gram serving of cooked green beans harbors 10 grams of carbs, including 4 grams of fiber.
Containing a decent amount of chlorophyll, this vegetable has been found to help protect against cancer.
Moreover, it also contains carotenoids, which are linked to better brain function during aging.
10. Lettuce
Depending on the type of lettuce, it may provide certain vitamins, e.g., dark-green varieties are loaded with vitamins K, C, and A.
Lettuce is also rich in folate, which helps in lowering the levels of homocysteine—a compound associated with increased heart disease risk.
A study in 37 women demonstrated that eating folate-rich foods for five weeks lowers the levels of homocysteine by 13%.
Being one of the lowest-carb vegetables on the planet, you won’t be surprised that a 47-gram lettuce provides 2 grams of carbs, including 1 gram of fiber.
11. Brussels sprouts
Another tasty, low-carb cruciferous vegetable is Brussels sprout.
A 78-gram serving of cooked Brussels sprouts carries 6 grams of carbs, including 2 grams of fiber.
This vegetable provides a whopping 137% of the RDI for vitamin K and 80% of the RDI for vitamin C.
Moreover, controlled human studies have found that Brussels sprouts consumption may help reduce cancer risk factors, such as colon cancer.
12. Celery
Providing very low digestible carbs, celery is great on a low-carb diet.
A 101-gram serving of chopped celery holds 3 grams of carbs, including 2 grams of fiber.
Containing luteolin, celery may help prevent and treat cancer. What’s more, it also holds a decent amount of vitamin K, providing 37% of the RDI.
13. Tomatoes
Although usually consumed as vegetables, tomatoes are technically fruits.
Offering a number of impressive health benefits, tomatoes provide decent amounts of vitamin A, vitamin C, and vitamin K. They can also help reduce stroke risk and blood pressure, as they’re high in potassium.
Tomatoes have high lycopene content, which may help prevent prostate cancer. In addition, they may also help strengthen the endothelial cells that line your arteries.
They’re also suitable for a low-carb diet as they’re low in digestible carbs with only 6 grams per one cup (149 grams), including 2 grams of fiber.
14. Garlic
Garlic offers a number of beneficial effects on immune function.
A 3-gram garlic harbors 1 gram of carbs, and a part of which is composed of fiber. It is a high-carb by weight, but it is typically consumed in very small amounts due to its strong taste and aroma.
Garlic has been found to reduce blood pressure and boost resistance to the common cold.
15. Kale
One of the trendy vegetables, kale is also extremely nutrient-dense.
It is packed with antioxidants quercetin and kaempferol, which have been found to help protect against diseases, including heart disease and type 2 diabetes, and lower blood pressure.
A 67-gram raw kale harbors 7 grams of carbs, including 1 gram of fiber.
It is rich in vitamins A and C, and a high vitamin C intake has been found to increase the skin’s ability to fight damaging free radicals, as well as improve immune function.
16. Cucumbers
Cucumbers are very refreshing. They are also low in carbs, which makes them absolutely perfect for a low-carb diet.
Cucumber carbs are very low: a 104-gram of chopped cucumber harbors 4 grams of carbs, including < 1 gram of fiber.
Containing a compound called cucurbitacin E, cucumbers may offer beneficial effects on health.
Animal and test-tube studies have found that cucumbers have anti-inflammatory and anti-cancer properties and may help protect brain health.
17. Radishes
Having a sharp, peppery taste, radishes are loaded with vitamin C, with 29% of the RDI per serving, and low in carbs with only 4 grams per cup (116 grams), including 2 grams of fiber.
In addition, they modify the way the body metabolizes estrogen, thereby reducing the risk of breast cancer in postmenopausal women.
18. Onions
Like garlic, onions are fairly high in carbs by weight. However, its robust flavor makes you consume only a small amount of it.
A 58-gram sliced raw onion harbors 6 grams of carbs, including 1 gram of fiber.
Containing high amounts of antioxidant quercetin, onions may help lower blood pressure.
A study found that consuming red onions decreased the levels of LDL cholesterol in overweight and obese women with polycystic ovary syndrome (PCOS).
19. Eggplant
Eggplant is also appropriate on a low-carb diet. This vegetable is common in many Asian and Italian dishes.
A 99-gram serving of chopped, cooked eggplant harbors 8 grams of carbs, including 2 grams of fiber.
Although it’s not rich with most vitamins and minerals, eggplant has been found in animal research to help improve markers of heart health, including lowering cholesterol.
The purple pigment of its skin contains an antioxidant known as nasunin, which has been reported to help protect brain health and reduce free radicals.
20. Cabbage
Offering some impressive health benefits, cabbage is another low-carb cruciferous vegetable fitting on your diet, which may help lessen the risk of certain cancers, including stomach cancer.
An 89-gram chopped raw cabbage harbors 5 grams of carbs, including 3 grams of fiber.
Moreover, this vegetable provides 85% of the RDI for vitamin K and 54% of the RDI for vitamin C.
21. Artichokes
Another delicious and nutritious low-carb veggie to include in your diet is artichokes.
Although a medium-sized globe artichoke harbors 14 grams of carbs, 10 grams of which come from fiber.
This vegetable may help protect heart health. In fact, a study found that people with high cholesterol who drank artichoke juice experienced an improvement in blood vessel function and a reduction in inflammatory markers.
22. Arugula
A versatile leafy green, arugula is another flavorful low-carb vegetable. It has a bit of peppery-spicy quality.
A 100-gram arugula provides 3.65 grams of carbs.
It provides a decent amount of vitamins A, C, K, calcium, and folate.
23. Swiss Chard
Swiss chard provides only 3.74 grams of carbs 100 grams. This low-carb veggie is great in soups and sautéed with garlic.
24. Radicchio
Containing only 4.48 grams of carbs per 100 grams, radicchio is another low-carb vegetable that can be enjoyed either raw or cooked in different ways.
25. Okra
Okra is low in carbs and high in fiber.
Whether fried, baked, or steamed, it provides a decent amount of vitamin C, vitamin K, vitamin B6, potassium, thiamin, and manganese.
Conclusion
There are actually numerous tasty and healthy vegetables, which you can include on a low-carb diet.
Not only that, these vegetables may also help improve your overall health and well-being and reduce your risk of various diseases.
