Vegetables are packed with vitamins, minerals, and other essential nutrients that we need, plus they’re low in calories.

Many veggies are low-carb and high-fiber, which make them appropriate for low-carb keto diets.

A low-carb diet may contain either < 150 grams of carbs per day or 20 grams per day—it depends. But whether or not you’re following a low-carb diet, vegetable consumption is always a great idea.

So here are the top 25 best low-carb vegetables to include in your keto recipes for breakfast, keto lunch ideas, or keto recipes for dinner.

1. Zucchini

Zucchini is long with soft skin that can be eaten. This common type of summer squash is a good source of vitamin C; it provides 35% of the Reference Daily Intake (RDI) per serving.

A 124-gram (1 cup) raw zucchini holds 4-gram carbs, and 1 gram of which is fiber.

Winter squash, on the other hand, comes in various shapes. Compared with the summer varieties, it is higher in carbs and has an inedible rind.

Other types of summer squash, like yellow Italian squash, have nutrient profiles and carb counts similar to zucchini.

2. Spinach

Providing major health benefits, spinach is an excellent source of essential vitamins and minerals. A 180-gram (1 cup) cooked spinach holds > 10 times the RDI for vitamin K.

Researchers have found spinach to help reduce damage to DNA, protect heart health, and may reduce the risk of common eye diseases, including macular degeneration and cataracts.

This leafy green vegetable is also low in carbs. A one-cup raw spinach holds 1-gram carbs, and almost 1 gram of which is fiber. While a cup of cooked spinach holds 7-gram carbs, and 4 of grams which are fiber.

3. Bell Peppers

Also known as capsicums or sweet peppers, bell peppers are exceptionally nutritious. They provide a whopping 317% of the RDI for vitamin C and 93% of the RDI for vitamin A.

Containing antioxidants called carotenoids, bell peppers may potentially protect fats and cholesterol from oxidative damage, reduce inflammation, and decrease cancer risk.

A 149-gram (one cup) chopped red pepper holds 9 grams of carbs, and 3 grams of which are fiber.

Although they may have varying antioxidant contents, yellow, orange, and green peppers carry similar nutrient profiles.

4. Broccoli

Broccoli is a member of the cruciferous vegetable family, which includes cabbage, kale, radishes, and Brussel sprouts. They are a true superfood.

Broccoli provides > 100% of the RDI for vitamin K and vitamin C.

Studies have shown this low-carb veggie to potentially protect against several types of cancer and reduce insulin resistance in type 2 diabetics.

A 91-gram raw broccoli holds 6 grams of carbs, and 2 grams of which are fiber.

5. Asparagus

Asparagus is also perfect for a very low-carb diet. A 180-gram (one cup) cooked asparagus carries 8 grams of carbs, and 4 grams of which are fiber.

What’s more, this delicious spring vegetable is also a good source of vitamins K, C, and A.

Test-tube studies have shown this low-carb veggie to potentially help stop the growth of some types of cancer.

In addition, studies in mice suggest that it may also help reduce anxiety and protect brain health.

6. Lettuce

Being one of the lowest-carb vegetables, lettuce is also perfect for low-carb or keto dieters.

A 47-gram (one cup) lettuce carries 2 grams of carbs, and 1 gram of which is fiber.

Lettuce may also be a good source of certain vitamins depending on its type, e.g., dark-green varieties, including romaine, are packed with vitamins A, C, and K.

They’re also rich in folate, which helps reduce homocysteine levels. Homocysteine is a compound linked to an increased risk of heart disease.

A study in 37 women found that eating foods rich in folate for a 5-week period reduced the levels of homocysteine by 13%, as compared to a low-folate diet.

7. Garlic

Known to have beneficial effects on immune function, garlic has been shown to potentially decrease blood pressure and boost resistance to the common cold.

Garlic is a high-carb vegetable, but due to its strong taste and aroma, the amount you typically consumed in one sitting is very low.

One-clove garlic holds 1 gram of carbs, and part of which is fiber.

8. Mushrooms

Mushrooms are low-carb vegetables, which are shown to have strong anti-inflammatory properties.

A 70-gram (one cup) serving of raw, white mushrooms holds only 2 grams of carbs, and 1 gram of which is fiber.

A study in men with metabolic syndrome has shown that eating 100 grams of white mushrooms for a period of 16 weeks caused significant improvements in antioxidant and anti-inflammatory markers.

9. Avocados

Although avocados are technically considered a fruit, they are typically consumed as vegetables. This unique and delicious food is also high in fat and has very few digestible carbs.

A 150-gram serving of chopped avocados carry 13 grams of carbs, and 10 grams of which are fiber.

Avocados are also packed with a monounsaturated fat called oleic acid, which has beneficial effects on health. In fact, it has been found to help triglyceride and cholesterol levels.

What’s more, avocados are a great source of folate, potassium, and vitamin C. And although they are a high-calorie food, they may also offer weight management benefits.

One study in overweight individuals who consumed half an avocado during lunch found that participants felt fuller and had less desire to eat over the next five hours.

10. Celery

Extremely low in digestible carbs, celery is ideal for a very low-carb keto diet. A 101-gram serving of chopped celery carries 3 grams of carbs, and 2 grams of which are fiber.

Celery is also a good source of vitamin K; it provides 37% of the RDI.

In addition, it contains an antioxidant called luteolin, which may potentially prevent and help treat cancer.

11. Tomatoes

Offering a number of impressive health benefits, tomatoes are packed with vitamins A, C, and K. They’re also rich in potassium, which may help reduce blood pressure, as well as stroke risk.

Technically, tomatoes are fruits, but they’re usually consumed as vegetables.

Being low in digestible carbs, a 149-gram cherry tomato carries 6 grams of carbs, and 2 grams of which are fiber.

Tomatoes have also been found to strengthen the endothelial cells that line your arteries. What’s more, their high-lycopene content may potentially help prevent prostate cancer.

12. Cauliflower

Cauliflower is a very popular low-carb vegetable that has a very mild taste. It can be a great substitute for higher-carb foods, like rice and potatoes.

A 100-gram raw cauliflower holds 5 grams of carbs, and 3 grams of which are fiber.

This vegetable provides 77% of the RDI for vitamin C, and it is rich in vitamin K.

What’s more, this vegetable is also associated with a reduced risk of cancer and heart disease.

13. Radishes

Radishes are also a low-carb vegetable with a sharp, peppery taste.

A 116-gram raw sliced radish holds 4 grams of carbs, and 2 grams of which are fiber.

This Brassica vegetable is fairly rich in vitamin C, with 29% of the RDI per serving.

Moreover, radishes modify the way the body metabolizes estrogen, which may reduce the risk of breast cancer in postmenopausal women.

14. Onions

Onions are fairly high-carb by weight, but due to its robust flavor, they’re usually consumed in small amounts.

A half-cup sliced raw onion holds 6 grams of carbs, and 1 gram of which is fiber.

This pungent, nutritious vegetable is rich in antioxidant quercetin, which may potentially help lower blood pressure.

In addition, a study in overweight and obese women with PCOS eating red onions showed that participants experienced reduced LDL cholesterol levels.

15. Eggplant

Eggplant is a vegetable common in many Asian and Italian dishes.

A 99-gram serving of chopped, cooked eggplant gives 8 grams of carbs, 2 grams of which are fiber.

Although eggplant is not very high in most vitamins or minerals, animal research found that this vegetable may help improve other markers of heart health and lower cholesterol.

Eggplant contains an antioxidant called nasunin, which has been reported to potentially protect brain health and help reduce free radicals.

16. Cabbage

Having some impressive health benefits, cabbage has been found to help reduce the risk of certain cancers, including stomach and esophageal cancer.

What’s more, cabbage also provides 85% of the RDI for vitamin K and 54% of the RDI for vitamin C.

An 89-gram chopped raw cabbage holds 5 grams of carbs, and 3 grams of which are fiber.

17. Artichokes

Artichokes are low-fat and fiber-rich, making them appropriate for a keto diet. What’s more, they are also packed with vitamins, minerals, and antioxidants.

A medium-sized globe artichoke provides 14 grams of carbs, but 10 grams of which are fiber, which makes this vegetable very low in digestible carbs. What’s more, a portion of the fiber is inulin, which is used for weight loss and high blood fats, including triglycerides and cholesterol.

Moreover, artichokes can potentially protect heart health. One study in people with high cholesterol who drank artichoke juice found that participants experienced an improvement in blood vessel function and reduction in inflammatory markers.

18. Green Beans

Sometimes referred to as string beans or snap beans, green beans are a member of the legume family, along with lentils and beans, which have significantly fewer carbs as compared to most legumes.

In fact, a 125-gram serving of cooked green beans carries 10 grams of carbs, and 4 grams of which are fiber.

Animal studies suggest that green beans, since they’re high in chlorophyll, may help protect against cancer.

19. Kale

Kale is a trendy vegetable loaded with antioxidants, including kaempferol and quercetin which have been shown to lower blood pressure and potentially help protect against diseases, such as heart disease and type 2 diabetes.

A 67-gram raw kale holds 7 grams of carbs, 1 gram of which is fiber. What’s more, it also provides 134% of the RDI for vitamin C and a whopping 206% of the RDI for vitamin A.

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.

20. Cucumbers

Cucumbers are very refreshing and low in carbs, making them appropriate for a keto diet.

A 104-gram chopped cucumber carries 4 grams of carbs, and < 1 gram of which is fiber.

This refreshing, low-carb vegetable is not rich in vitamins or minerals, but it contains a compound called cucurbitacin E, which may be beneficial for your health.

Test-tube and animal studies found that cucumbers have anti-inflammatory and anti-cancer properties and may potentially protect brain health.

21. Brussels Sprouts

Brussels sprouts are a nutritious addition to a keto diet: they are rich in fiber, vitamins, minerals, and antioxidants. They provide 137% of the RDI for vitamin K and 80% of the RDI for vitamin C.

They may even provide health benefits, including improved blood sugar control, reduced inflammation, and reduced risk of cancer.

In fact, controlled human studies found that Brussels sprout consumption may help reduce risk factors for cancer.

A 78-gram serving of cooked Brussels sprouts holds 6 grams of carbs, and 2 grams of which are fiber.

22.  Arugula

Arugula is high in nutrition and low in carbs, making it appropriate for a keto diet. It is also rich in calcium, folate, magnesium, and potassium.

A full cup of arugula contains 0.4 grams of net carbs.

23. Pumpkin

Pumpkin puree is also great for keto dieters as it is low in carbs and a good source of fiber. A half-cup serving of pumpkin contains 7 grams of net carbs.

24. Swiss Chard

Swiss chard is a green leafy vegetable that is completely keto-friendly. In fact, you can enjoy it on a regular basis as a side dish or light lunch since it’s low in carbs.

25. Rhubarb

Rhubarb can be enjoyed roasted, raw, or puréed in a small, low-carb smoothie. A half-cup serving of rhubarb contains about 1.7 g of net carbs.

Conclusion

There are various tasty and nutritious vegetables that can be included on a very low-carb keto diet.

What’s more, on top of being low in carbs and calories, these vegetables may improve your overall health and well-being.