Learn about the best vegetables to enjoy as part of your low-carb diet. A complete keto vegetables list with what to eat, what to avoid, easy keto vegetable recipes, and a free printable chart!
Table of Contents
- The Best Low Carb Keto Vegetables List
- 1. Asparagus
- 2. Avocado
- 3. Bok Choy
- 4. Broccoli
- 5. Cabbage
- 6. Cauliflower
- 7. Celery
- 8. Cucumbers
- 9. Eggplant
- 10. Green Beans
- 11. Kale or Lettuce
- 12. Mushrooms
- 13. Spinach
- 14. Swiss chard
- 15. Zucchini
- Keto Vegetables Chart with Carbs
- Printable Keto Vegetables List
- Final Words
Vegetables are essential to any diet because they provide many vitamins, nutrients, and minerals. But some vegetables are higher in carbs than others and must be avoided on keto.
It can be hard to remember that some vegetables are healthier for you. I mean, they are all vegetables, so they all are a good choice... right?
Maybe not if you strictly count your carb intake for weight loss.
Vegetables such as squash, potatoes, and peppers have more carbs than others.
Today we will learn about the best vegetables that are perfect for weight loss when you are on a ketogenic diet. There's a keto vegetables list and free printable chart at the end of the post!
The Best Low Carb Keto Vegetables List
On keto, the goal is to aim for less than 30g of carbohydrates consumed daily.
The ideal vegetable would be high in nutrients for your body but also not have a lot of carbs to keep your count below that number.
Your leafy, green veggies, such as spinach, make up a huge part of this category. Here's a list of keto vegetables with their net carbohydrates and benefits:
1. Asparagus
Asparagus is a versatile vegetable with many recipe options. It has 2.2g net carbs per cup and has been shown to protect the health of your brain.
2. Avocado
Avocados have a high healthy fat content that can lower bad cholesterol. They are also a great way to get enough vitamin C and potassium in your diet. One medium avocado contains 2.55g net carbs.
Keto Avocado Recipes
- Easy Avocado Guacamole - A quick and easy low-carb guacamole perfect as a dip for crackers and chips.
- Chocolate Avocado Brownies - Super fudgy brownies are great when you're craving chocolate.
- Avocado Basil Pesto - Homemade pesto you can make in 5 minutes! So much better than store-bought.
- Baked Avocado Egg Boats - A healthy alternative to fried eggs and omelets.
3. Bok Choy
Bok choy, sometimes called white cabbage, only has a super low 0.8g net carbs per cup. This veggie goes great with a ton of different flavors.
4. Broccoli
Broccoli is a great choice while on keto and is easily available at many grocery stores. This veggie also has a lot of vitamins and only 4g net carbs in a cup serving.
Keto Broccoli Recipes
- Crustless Broccoli Quiche - A low-carb alternative to traditional quiche! Perfectly crispy exterior with a moist and tender interior.
- Broccoli Cheese Soup - Velvety smooth and creamy soup, better than Panera bread!
5. Cabbage
A cup of cabbage can have between 2.3 to 3.5 grams of net carbs. Green and white cabbage are on the lower end, and red cabbage is on the higher end. It is considered one of the basic keto veggies, as it can be used in many dishes and is difficult to over-eat.
Keto Cabbage Recipes
- Tomato Cabbage Soup - A savory cabbage soup with ground beef. Based on the popular fat-burning 'cabbage diet,' it's low in carbs and calories!
- Chinese Cabbage Stir Fry - A quick and easy keto dinner that is healthy and delicious. Ground beef and cabbage are a great combination of flavor and texture.
- Roasted Cabbage Steaks - Thick slices of cabbage seasoned to perfection and baked until crispy. Enjoy them as a side, appetizer, or snack!
- Chicken Patties with Spicy Fried Cabbage - Spicy fried cabbage goes wonderful with these chicken patties and tomato butter!
6. Cauliflower
This vegetable can be prepared in many ways, so you never grow bored with it. It is insanely versatile- you can even make it into “mashed potatoes”! Cauliflower is also very low carb, with 3.2g net carbs in a single cup.
Keto Cauliflower Recipes
- Creamy Cauliflower Risotto
- Ground Beef Cauliflower Curry
- Loaded Mashed Cauliflower
- Cauliflower Salad
7. Celery
Celery has a little over 1.4g net carbs per cup. This vegetable makes for a great, healthy snack and can be used in many ways. Celery is also common in many diets, as it is extremely low in calories and filling.
8. Cucumbers
Cucumbers are great to add to any salad or can be used to improve a side dish. A medium cucumber has around 3g net carbs and contains most of the vitamins your body needs daily. They are also low in sodium, calories, and fat and contain a lot of water.
Keto Cucumber Recipes
9. Eggplant
Eggplant can be used to make a ton of unique, tasty dishes. In a cup of eggplant, there are about 2.3g of net carbs. Adding eggplant to any meal can make it more interesting! There are keto variations of eggplant parmesan or eggplant fries that you can try at home.
Keto Eggplant Recipes
10. Green Beans
Green beans are best in a small side dish, with 3.6g net carbs per cup serving. This veggie can add more texture to your meals, improve your brain function, and add a decent amount of flavor.
Keto Green Bean Recipes
- Healthy Bacon Wrapped Green Beans - A crowd-pleasing appetizer or side dish.
- Roasted Cheesy Green Beans - A simple side dish that is a great way to enjoy fresh green beans.
- Crispy Baked Green Bean Fries - Crispy and crunchy low-carb alternative to fries that goes perfectly with any keto dip.
11. Kale or Lettuce
A kale salad is a great and tasty way to eat daily vegetables. It also contains a ton of vitamins and has been shown to reduce the risk of heart disease. There are only 0.05g of net carbs per cup of kale, so you can eat a lot of this wonderful vegetable!
Keto Kale Recipes
12. Mushrooms
Mushrooms are a great way to add flavor and texture to a bland meal. Common mushrooms are also low carb, with 2g net carbs per cup. They also have been proven to help reduce inflammation. Garlic mushrooms are a delicious, simple recipe to try out.
Keto Mushroom Recipes
13. Spinach
Spinach is one of the most common vegetables on a ketogenic diet. Raw spinach has around 0.45g net carbs per cup, almost ZERO carbs! This makes it a great option for a large salad or a snack if you are hungry but close to your carb limit.
Keto Spinach Recipes
14. Swiss chard
In a one-cup serving, swiss chard has about 0.75g net carbs. Swiss chard can assist in fighting cancer, lower your blood pressure, and contains three times the recommended vitamin K.
15. Zucchini
Zucchini is unique in that it can be used to create a noodle if you find yourself craving pasta. A medium zucchini has 4g net carbs which are lower than other types of squash. One zucchini also has only 25 calories making it great for weight loss.
Keto Zucchini Recipes
Keto Vegetables Chart with Carbs
USDA FoodData Central provides the information for these vegetables. The net carb count excludes dietary fiber.
| Food | Serving Size | Net Carbs (g) |
|---|---|---|
| Kale | 1 cup | 0.05 |
| Bean Sprouts | 1 cup | 0.1 |
| Broccoli Rabe | 1 cup | 0.2 |
| Watercress | 1 cup | 0.3 |
| Ginger | 1 tsp | 0.4 |
| Arugula | 1 cup | 0.4 |
| Spinach | 1 cup | 0.45 |
| Jalapeno | 1 med | 0.5 |
| Lettuce | 1 cup | 0.5 |
| Swiss Chard | 1 cup | 0.75 |
| Bok Choy | 1 cup | 0.8 |
| Mustard Greens | 1 cup | 0.8 |
| Collard Greens | 1 cup | 0.8 |
| Garlic | 1 clove | 0.9 |
| Shallots | 1 tbsp | 1.36 |
| Celery | 1 cup | 1.4 |
| Pickles | 1 cup | 1.6 |
| Olives | 10 large | 1.8 |
| Nopal | 1 cup | 1.9 |
| Radish Slices | 1 cup | 2 |
| Mushrooms | 1 cup | 2 |
| Asparagus | 1 cup | 2.2 |
| Cabbage (Green/White) | 1 cup | 2.3 |
| Eggplant | 1 cup | 2.3 |
| Avocado | 1 med | 2.55 |
| Yellow Squash | 1 cup | 2.6 |
| Cucumber | 1 med | 2.96 |
| Cauliflower | 1 cup | 3.2 |
| Chili Pepper | 1 pepper | 3.3 |
| Fennel | 1 cup | 3.3 |
| Cabbage (Red) | 1 cup | 3.5 |
| Kohirabi | 1 cup | 3.5 |
| Green Beans | 1 cup | 3.6 |
| Okra | 1 cup | 3.8 |
| Rhubarb | 1 cup | 3.8 |
| Tomato | 1 med | 4 |
| Broccoli | 1 cup | 4 |
| Zucchini | 1 med | 4 |
| Carrots | 1 med | 4.3 |
| Green Onions | 1 cup | 4.4 |
| Bamboo Shoots | 1 cup | 4.5 |
| Brussels | 1 cup | 4.5 |
| Jicama | 1 cup | 4.6 |
| Snow Peas | 1 cup | 4.9 |
| Artichoke | 1 med | 5 |
| Poblano Pepper | 1 pepper | 5.3 |
| Spaghetti Squash | 1 cup | 5.46 |
| Turnip | 1 med | 5.8 |
| Pumpkin | 1 cup | 7.4 |
| Bell Pepper | 1 cup | 7.5 |
| Onion | 1 med | 8.6 |
| Rutabaga | 1 cup | 8.8 |
| Leek | 1 cup | 11.4 |
| Celeriac | 1 cup | 11.6 |
Printable Keto Vegetables List
I hope you've found the information in this article useful! Here's a printable complete ketogenic vegetable list that you can keep on your phone or your fridge.
Download the PDF version here: KDY-Keto-Vegetables-List-rev1.pdf
Final Words
These vegetables work well in keto as a snack or as part of a larger dish.
You could make hundreds of meals based on these veggies, so you would never get bored while on a diet.
Experimenting with cooking new food can be fun!
On this list, some vegetables are considered a main part of keto. These are asparagus, cabbage, cucumbers, kale, lettuce, spinach, and zucchini.
The idea is that they are harder to overeat and offer a lot of nutrition. There are also many options while using these ingredients in the kitchen.
When starting a keto diet, making sure you have some of these veggies on hand is recommended.
You would be surprised at how much of your keto meal plan they can make up!
It is important to remember that you want to choose nutritious, low-carb vegetables while on a keto.
You want to ensure that your body is getting everything that it needs from the foods you eat but also stay under your carb limit to promote a healthy keto lifestyle.
To learn more about what you can and can't eat on keto, check out our keto food list for beginners with a printable PDF.
Leave a review or ask a question