Low Carb KETO Vegetable Guide
VEGETABLES ARE AN ESSENTIAL PART OF ANY DIET!
We're always told to eat our vegetables. But are they all really all that good for us? Not necessarily and this Low Carb KETO Vegetable Guide will help you identify vegetables most suitable for a Low Carb or Ketogenic Diet.
Some vegetables, as delicious as they are, are loaded with carbs. Therefore it is ESPECIALLY important to know which are the best options as carbs can add up pretty quickly, especially when following a strict Keto Diet.
UNDERSTANDING VEGETABLES
ABOVE GROUND vs BELOW GROUND
ABOVE GROUND VEGETABLES - Contain Less Carbs
Above ground vegetables contain less carbs than below ground vegetables. This is why they are the better choice for a Low Carb or Ketogenic Diet. Above ground vegetables which contain under 5 grams of Net Carbs are best.
Some above ground vegetables contain higher levels of carbs and should be consumed with caution and less frequently.
If you're following a moderate low carb or liberal low carb diet, you're safe to consume all above ground vegetables pretty freely.
BELOW GROUND VEGETABLES - Contain More Carbs
Below ground vegetables contain more carbs than above ground vegetables. So as a general rule, it's best to avoid below ground vegetables. Especially potatoes, sweet potatoes, yams and parsnip.
As a general rule, the more colourful a vegetable is, the more carbs it contains
Some below ground vegetables may be used as flavour enhancers, such as onion and garlic, but be careful not to over-use them as they will kick you out of ketosis.
MACROS ON A KETOGENIC DIET
When starting a Keto Diet, it is very important to track your MACROS. Even though our bodies are all a bit different, a good rule to get you started is to aim for for 70% Fat, 25% Protein and 5% Carbs (20 Grams of Net Carbs per day). This should get you into KETOSIS.
Once you are KETO ADAPTED you may increase your daily Carb intake to 25 Grams of NET CARBS per day. Then see how your body reacts and adjust accordingly.
USING THE VEGETABLE GUIDE TABLE
The following table was created as a quick reference tool which I am happy to share.
The table is very useful for getting a better understanding of what vegetables are ideal on a Low Carb Keto Diet, and which we should stay clear of.
I have also included some herbs which I love cooking with, as well as a few fruits which most of us think of as vegetables (Avocado & Tomato)
For comparison purposes, included are also some common vegetables which are no-no's on a Low-Carb or Keto Diet.
SORT BY: "Net Carbs", "Total Carbs", Fibre" or "Fat"
The table is designed with a sorting option. This makes it easier to locate a specific item on the list.
Included are some of the most common vegetables you would find in a grocery store. If any of your favourite items are missing, please feel free to send me a message and I will add them to the table.
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Read MoreLOW CARB KETO VEGETABLE GUIDE
BASED ON 100 Gram (3.5 Ounce) Servings
Data Source: GOC Canadian Nutrient File (CNF) & USDA Food Composition Database
CLICK ON ANY HEADING TO SORT in Ascending Or Descending Order
Feel free to send me a message if you would like any additional items added to the table.
| VEGETABLE | NET CARBS | TOTAL CARBS | FIBRE | FAT |
|---|---|---|---|---|
| Broccoli Raab (Rapini) | 0.15 | 2.85 | 2.70 | 0.49 |
| Alfalfa Seeds, Sprouted | 0.20 | 2.10 | 1.90 | 0.69 |
| Coriander (Cilantro) | 0.87 | 3.67 | 2.80 | 0.52 |
| Belgium Endive (Chicory, Witloof) | 0.90 | 4.00 | 3.10 | 0.10 |
| Nopales (Prickly Pear) | 1.13 | 3.33 | 2.20 | 0.09 |
| Bok Choy, Pak-Choi | 1.18 | 2.18 | 1.00 | 0.20 |
| Lettuce, Cos or Romaine | 1.19 | 3.29 | 2.10 | 0.30 |
| Collards | 1.42 | 5.42 | 4.00 | 0.61 |
| Spinach | 1.43 | 3.63 | 2.20 | 0.39 |
| Celery | 1.47 | 2.97 | 1.50 | 0.17 |
| Mustard Greens | 1.47 | 4.67 | 3.20 | 0.42 |
| Lettuce, Iceberg | 1.76 | 2.96 | 1.20 | 0.14 |
| Asparagus | 1.78 | 3.88 | 2.10 | 0.12 |
| Radish | 1.80 | 3.40 | 1.60 | 0.10 |
| Avocado, All Commercial Varieties | 1.83 | 8.53 | 6.70 | 14.66 |
| Avocado, California | 1.84 | 8.64 | 6.80 | 15.41 |
| Chives | 1.85 | 4.35 | 2.50 | 0.73 |
| Pepper, Banana | 1.95 | 5.35 | 3.40 | 0.45 |
| Cabbage, Chinese (Pe-Tsai) | 2.03 | 3.23 | 1.20 | 0.20 |
| Arugula | 2.05 | 3.65 | 1.60 | 0.66 |
| Squash, Summer, Zucchini | 2.11 | 3.11 | 1.00 | 0.32 |
| Chard, Swiss | 2.14 | 3.74 | 1.60 | 0.20 |
| Avocado, Florida | 2.22 | 7.82 | 5.60 | 10.60 |
| Squash, Summer, All Varieties | 2.25 | 3.35 | 1.10 | 0.18 |
| Mushroom, White | 2.28 | 3.28 | 1.00 | 0.34 |
| Tomato, Orange | 2.28 | 3.18 | 0.90 | 0.19 |
| Tomato, Yellow | 2.28 | 2.98 | 0.70 | 0.26 |
| Mushroom, Morel | 2.30 | 5.10 | 2.80 | 0.57 |
| Cabbage, Napa | 2.40 | 3.00 | 0.60 | 0.10 |
| Mushroom, Portabella (Portobello) | 2.57 | 3.87 | 1.30 | 0.35 |
| Kohlrabi | 2.60 | 6.20 | 3.60 | 0.10 |
| Squash, Summer, Scallop | 2.64 | 3.84 | 1.20 | 0.20 |
| Tomato, Red, Ripe, Year Round Average | 2.69 | 3.89 | 1.20 | 0.20 |
| Squash, Summer, Crookneck | 2.88 | 3.88 | 1.00 | 0.27 |
| Cucumber | 2.93 | 3.63 | 0.70 | 0.11 |
| Cabbage, Savoy | 3.00 | 6.10 | 3.10 | 0.10 |
| Pepper, Serrano | 3.00 | 6.70 | 3.70 | 0.44 |
| Mushroom, Chanterelle | 3.06 | 6.86 | 3.80 | 0.53 |
| Olive, Ripe, Canned, Small to Extra Large | 3.06 | 6.26 | 3.20 | 10.68 |
| Pepper, Sweet, Green | 3.24 | 4.64 | 1.40 | 0.17 |
| Mushroom, Brown, Italian (Crimini) | 3.70 | 4.30 | 0.60 | 0.10 |
| Pepper, Jalapeno | 3.70 | 6.50 | 2.80 | 0.37 |
| Mushroom, Oyster | 3.79 | 6.09 | 2.30 | 0.41 |
| Cabbage, Green | 4.00 | 5.80 | 1.80 | 0.10 |
| Tomato, Green | 4.00 | 5.10 | 1.10 | 0.20 |
| Mushroom, Maitake | 4.11 | 6.81 | 2.70 | 0.19 |
| Beans, Mung, Bean Sprouts | 4.14 | 5.94 | 1.80 | 0.18 |
| Fennel, Bulb | 4.20 | 7.30 | 3.10 | 0.20 |
| Broccoli | 4.24 | 6.64 | 2.40 | 0.37 |
| Okra (Gumbo) | 4.25 | 7.45 | 3.20 | 0.19 |
| Beans, Snap (Italian, Green or Yellow) | 4.27 | 6.97 | 2.70 | 0.22 |
| Mushroom, Shiitake | 4.29 | 6.79 | 2.50 | 0.49 |
| Pepper, Sweet, Red | 4.63 | 6.03 | 1.40 | 0.30 |
| Turnip | 4.63 | 6.43 | 1.80 | 0.10 |
| Onion, Spring (Green) or Scallion (Tops & Bulb) | 4.74 | 7.34 | 2.60 | 0.19 |
| Brussels Sprouts | 4.85 | 8.95 | 4.10 | 0.30 |
| Spices, Dill Weed, Fresh | 4.92 | 7.02 | 2.10 | 1.12 |
| Mushroom, Enoki | 4.98 | 7.68 | 2.70 | 0.32 |
| Cabbage, Red | 5.27 | 7.37 | 2.10 | 0.16 |
| Carrot, Baby | 5.34 | 8.24 | 2.90 | 0.13 |
| Pumpkin | 5.40 | 6.50 | 1.10 | 0.10 |
| Pepper, Hungarian | 5.70 | 6.70 | 1.00 | 0.41 |
| Squash, Winter, Spaghetti | 5.81 | 6.91 | 1.10 | 0.57 |
| Artichoke (Globe, French) | 5.91 | 10.51 | 4.60 | 0.15 |
| Pepper, Sweet, Yellow | 6.23 | 6.32 | 0.90 | 0.21 |
| Squash, Winter, Hubbard | 6.60 | 8.70 | 2.10 | 0.50 |
| Soybeans, Green (Edamame) | 6.85 | 11.05 | 4.20 | 6.80 |
| Squash, Winter, All Varieties | 7.09 | 8.59 | 1.50 | 0.13 |
| Carrot | 7.18 | 9.58 | 2.40 | 0.24 |
| Celeriac | 7.40 | 9.20 | 1.80 | 0.30 |
| Onion | 7.64 | 9.34 | 1.70 | 0.10 |
| Beets, Red | 7.66 | 9.56 | 1.90 | 0.17 |
| Pepper, Hot Chili, Red or Green | 7.96 | 9.46 | 1.50 | 0.20 |
| Squash, Winter, Acorn | 8.62 | 10.42 | 1.80 | 0.10 |
| Squash, Winter, Butternut | 9.33 | 10.53 | 1.20 | 0.14 |
| Leeks (Bulb and Lower-Leaf Portion) | 11.45 | 14.15 | 2.70 | 0.30 |
| Potato, White | 13.31 | 15.71 | 2.40 | 0.10 |
| Potato, Red | 14.20 | 15.90 | 1.70 | 0.14 |
| Parsnip | 14.59 | 17.99 | 3.40 | 0.30 |
| Shallot | 14.70 | 16.80 | 2.10 | 0.10 |
| Ginger Root | 15.77 | 17.77 | 2.00 | 0.75 |
| Jerusalem Artichoke (Sunchoke) | 15.8 | 17.44 | 1.60 | 0.01 |
| Corn, Sweet, White | 16.32 | 19.02 | 2.70 | 1.18 |
| Corn, Sweet, Yellow | 16.70 | 18.70 | 2.00 | 1.35 |
| Potato, Russet | 16.77 | 18.07 | 1.30 | 0.08 |
| Sweet Potato | 17.12 | 20.12 | 3.00 | 0.05 |
| VEGETABLE | NET CARBS | TOTAL CARBS | FIBRE | FAT |