Low Carb Vegetables | Keto Vegetable Food List

Many non-starchy vegetables are low in carbs and great options for a keto diet. This article goes over the best low carb vegetables to eat on a keto diet!

Many people feel that they can’t eat a variety of vegetables on a keto diet, but that is a common misconception about keto. Today we’re talking about keto vegetables; which ones you can have, and which ones you should avoid (or minimize consumption of).

This list expands on the keto grocery list that we created a while back that so many of you loved.

Can I Eat Vegetables on a Keto Diet?

When you first start a keto diet you may have many questions. Are vegetables keto? What vegetables can I have on a keto diet? What vegetables are low in carbs? These are all good questions.

The short answer is yes, you can eat vegetables on keto.

However, know that not all vegetables are easy to fit into a ketogenic diet. Meaning, some vegetables are low in carbs and others are higher in carbs.

Some vegetables are very high in carbs, such as sweet potatoes and corn. You might want to reduce or eliminate your consumption of vegetables like this. However, that is a personal choice.

If you are mindful of your portion size, you may be able to fit a small portion of a high-carb veggie into your daily macros.

The low carb vegetable list that we’re sharing is packed full of non-starchy vegetables. This list will help you navigate which vegetables are your best options for eating on a keto diet. 

What Vegetables Can I Eat on Keto?

When following a keto diet, in general, it’s best to focus on non-starchy vegetables.

These veggies are lower in carbohydrates and because of this, you can eat a bigger volume of them. This means that non-starchy vegetables are a great tool to help fill you up and make you feel satisfied, while keeping your carbs down and staying within your macros.

(Side Note: If you haven’t calculated your macros yet, now is the time to do it! Take a look at our article Macros for a Keto Diet: How to Calculate Them Without an Indirect Calorimetry Device.)

Another benefit of eating non-starchy vegetables is that even though they’re filling and satisfying (think of how full you are after eating a stew of cabbage or a bowl of kale salad!), they’re low in calories. This means that non-starchy vegetables are a great tool if you want to lose weight on keto!

What Vegetables Are Low in Carbs?

In general, non-starchy vegetables are low in carbs, which makes them easy to fit into a ketogenic meal plan.

Non-Starchy Vegetables Include

• Arugula
• Asparagus
• Brussels sprouts
• Broccoli
• Cabbage
• Cauliflower
• Celery
• Green beans
• Kale
• Mushrooms
• Radishes
• Spinach

This quick reference graphic is a great visual to show you at a glance which low carb vegetables are good for a keto diet!

How to Calculate Net Carbs of Vegetables 

To calculate net carbs of vegetables, take the total carbs minus the amount of fiber. This will give you the amount of net carbs.

Best Low Carb Vegetables – Low Carb Vegetables Chart

Here we list our favorite low carb vegetables along with how many total carbs, grams of fiber, and net carbs they have per 100g.

We chose 100g because we wanted the weights to be all equal for comparison. Note that you many not want to eat 100g of garlic, but you could easily eat 100g of Brussels sprouts or asparagus in one sitting.

Important Note: When you look at this low carb vegetable list, you will notice that some vegetables have quite a few carbs. For example, garlic has 30.9g net carbs per 100g. You may think to yourself, that isn’t low carb! But here’s the kicker; 100g is a lot of garlic! Typically garlic is used as a seasoning in a recipe, and you would only add 1 or 2 cloves of garlic for multiple servings. 1 clove of garlic weighs about 3g and only has 0.9g net carbs. 

• Broccoli: Carbs in broccoli (per 100g)
  • 6.6g carbs
  • 2.6g fiber
  • 4g net carbs
• Carrot: Carbs in carrot (per 100g)
  • 9.6g carbs
  • 2.8g fiber
  • 6.8g net carbs
• Cauliflower: Carbs in cauliflower (per 100g)
  • 5g carbs
  • 2g fiber
  • 3g net carbs
• Onion: Carbs in onion (per 100g)
  • 9.3g carbs
  • 1.5g fiber
  • 7.8g net carbs
• Mushroom: Carbs in mushroom (per 100g)
  • 3.3g carbs
  • 1g fiber
  • 2.3g net carbs
• Cabbage: Carbs in cabbage (per 100g)
  • 5.8g carbs
  • 2.2g fiber
  • 3.6g net carbs
• Green Beans: Carbs in green beans (per 100g)
  • 7g carbs
  • 2.7g fiber
  • 4.3g net carbs
• Spinach: Carbs in spinach (per 100g)
  • 3.6g carbs
  • 2.2g fiber
  • 1.4g net carbs
• Celery: Carbs in celery (per 100g)
  • 3g carbs
  • 1.6g fiber
  • 1.4g net carbs
• Asparagus: Carbs in asparagus (per 100g)
  • 3.9g carbs
  • 2.1g fiber
  • 1.8g net carbs
• Lettuce: Carbs in lettuce – romaine or cos (per 100g)
  • 3.3g carbs
  • 2.1g fiber
  • 1.2g net carbs
• Brussels Sprouts: Carbs in Brussels sprouts (per 100g)
  • 9g carbs
  • 3.8g fiber
  • 5.2g net carbs
• Beets: Carbs in beets (per 100g)
  • 9.6g carbs
  • 2.8g fiber
  • 6.8g net carbs
• Sugar Snap Peas: Carbs in sugar snap peas (per 100g)
  • 7.1g carbs
  • 2.4g fiber
  • 4.7g net carbs
• Radishes: Carbs in radishes (per 100g)
  • 3.4g carbs
  • 1.6g fiber
  • 1.8g net carbs
• Kale: Carbs in kale (per 100g)
  • 8.8g carbs
  • 3.6g fiber
  • 5.2g net carbs
• Turnips: Carbs in turnips (per 100g)
  • 6.4g carbs
  • 1.8g fiber
  • 4.6g net carbs
• Garlic: Carbs in garlic (per 100g)
  • 33g carbs
  • 2.1g fiber
  • 30.9g net carbs
• Artichokes: Carbs in artichokes (per 100g)
  • 10.5g carbs
  • 9.8g fiber
  • 0.7g net carbs
• Parsnips: Carbs in parsnips (per 100g)
  • 18g carbs
  • 4.9g fiber
  • 13.1g net carbs
• Okra: Carbs in okra (per 100g)
  • 7.5g carbs
  • 3.2g fiber
  • 4.3g net carbs
• Rutabaga: Carbs in rutabaga (per 100g)
  • 8.6g carbs
  • 2.3g fiber
  • 6.3g net carbs

Note that these values are from Cronometer.

FAQs About Low Carb Vegetables for a Keto Diet

Is Cabbage Keto Friendly?

Yes! Cabbage is a great keto friendly vegetable option. It’s low in carbs, low in calories, and a good way to bulk up a meal to help you feel satisfied. Plus it’s versatile; we’ve even been known to use cabbage instead of noodles. And cabbage is delicious!

Can I Eat Carrots on a Keto Diet?

Yes, you can eat carrots on a keto diet. It’s the amount of carrots that you need to watch. Each 100 grams of carrots contains 6.8 grams of net carbs.

Some people have bee brain washed that “carrots are high in sugar”. Yes, carrots are higher in carbs than non-starchy vegetables since carrots are in the tuber family. But you don’t have to omit them from your diet, just limit them. 

Carrots are a great way to add a pop of color to a dish, and a little carrot goes a long way! They can also be used to help create low carb versions of your favorites recipes such as our keto beef stew in the slow cooker or our low carb Instant Pot beef stew.

Is Cauliflower Low Carb?

Yes! Cauliflower is a low carb vegetable that has many applications in a keto diet! Many people like to make cauliflower rice and faux potatoes aka mashed cauliflower. You can even recreate your favorite Chinese dish with our low carb fried rice recipe!

Beginner Keto Shopping List Printable with Keto Vegetables List

Check out our printable keto grocery list to make keto grocery shopping easier!

Low Carb and Keto Vegetable Recipes We Love

• Instant Pot Keto Creamy Garcli Broccoli Mash
• Balsamic Glazed Sautéed Asparagus with Bacon
• Cheesy Cauliflower Breadsticks
• Low Carb Lasagna with Easy Meat Sauce and Cabbage Noodles
• Garlicky Cast Iron Green Beans
• Keto Cauliflower Hash Browns

If you want to know more about which foods are keto friendly, check out our article Keto Shopping List – Beginner Keto Grocery List Guide.