This keto vegetables list will guide you through the 10 best vegetables for keto and which vegetables to avoid on ketogenic diet.
Veggies are an important part of any diet, but they’re especially important on the keto diet. You need them for vitamins, minerals, and fiber, all of which will keep you feeling fuller for longer, help regulate your digestion, and keep you hearty and healthy for many, many years.
If your keto meal plan is lacking in vegetables, don’t worry! The good news is that there are so many delicious keto-friendly vegetables to choose from, and they come in all shapes and sizes!
In this post, I’ll share with you my top picks for the top 10 keto vegetables which are the lowest in carbs, so that you can make sure you’re getting plenty of nutrient-rich goodness in your diet.
What is the lowest carb vegetable?
Leafy greens are without a doubt the lowest carb vegetables. They’re extremely keto-friendly, low in calories, and they’re packed with vitamins, minerals, and antioxidants. Of the different types of leafy greens out there, spinach is the lowest in carbs, with just 0.8 gram of net carbs per cup!
What vegetables to avoid on keto?
The top of the of keto vegetables to avoid list would be starchy vegetables which are high in carbs.
These are the veggies that have more than 5 grams of carbs per 100 grams and include vegetables like potatoes, sweet potatoes, corn, peas, and winter squash.
Instead, you can replace them with low-carb alternatives like cauliflower or zucchini.
Can you eat unlimited vegetables on keto?
No! While it may seem like you can eat as many vegetables as you want on the keto diet, it’s important to be mindful of your carb intake.
Even lettuce, which has just one gram of carbs per cup, can add up if you’re eating a lot of it. So, while vegetables are an important part of the keto diet, make sure you don’t overdo it!
What vegetables can I eat on keto diet?
- Leafy Greens (spinach, lettuce, kale, collard greens)
- Asparagus
- Cauliflower
- Broccoli
- Zucchini
- Eggplant
- Cucumber
- Green Beans
- Cabbage
- Peppers
Best Keto-Friendly Vegetables List + PDF Free Printable:
Here’s the list of vegetables allowed on keto that are a must-have for anyone following the ketogenic diet.
I’ve also included a free keto vegetables list PDF printable chart so you can print it out and keep handy to always know the net carb count of each low carb vegetable.
All of the nutritional values are from USDA FoodData Central and are calculated per 100g serve of raw vegetable. source
1. Leafy Greens
If you aren’t eating enough leafy greens, you’re not doing keto right. These low-carb vegetables are packed with vitamins, minerals, and antioxidants, and they should be a staple in your diet. Some of my favorite leafy greens include spinach, lettuce, and kale, and you can add them to salads or use them as a base for your meals.
These are the nutritional facts for spinach:
per 3.5 oz serving (100g) :
calories: 27, fat: 0.6 g, protein: 2.8 g, carbs: 2.4 g, net carbs: 0.8 g
2. Asparagus
I’ll admit, I was never a fan of asparagus growing up. But, since starting the keto diet, I’ve come to love this delicious vegetable. It’s low in carbs and calories, and it’s a great source of fiber. Plus, it has a unique flavor that goes well with so many different dishes.
per 3.5 oz serving (100g) :
calories: 20, fat: 0.1 g, protein: 2.2 g, carbs: 3.8 g, net carbs: 1.7 g
3. Cauliflower
By now, you must have seen tons of recipes using cauliflower rice or cauliflower crusts. And for good reason! Cauliflower is an extremely versatile vegetable that can be used in so many different ways. Each cup of cauliflower has just five grams of carbs, so make sure you’re getting plenty of this keto-friendly veggie in your diet.
per 3.5 oz serving (100g) :
calories: 25, fat: 0.3 g, protein: 1.9 g, carbs: 5 g, net carbs: 3 g
4. Broccoli
Boiled, steamed, roasted, or even just eaten raw, broccoli is a great keto vegetable. Along with being low in carbs, it’s also a great source of Vitamin C and sulforaphane (a compound that’s been shown to have cancer-fighting properties – source). Next time you’re having broccoli, make sure to finish the entire plate!
per 3.5 oz serving (100g) :
calories: 39, fat: 0.3 g, protein: 2.6 g, carbs: 6.2 g, net carbs: 3.8 g
5. Zucchini
If you’re a big fan of pasta, you’ll be happy to know that zucchini noodles are a great (and delicious!) keto-friendly alternative. Just one cup of zucchini has 3.5 grams of carbs, so you can enjoy them without guilt. Plus, they go great with so many different sauces and can be used in both sweet and savory dishes.
per 3.5 oz serving (100g) :
calories: 21, fat: 0.4 g, protein: 2.7 g, carbs: 3.1 g, net carbs: 2 g
6. Eggplant
Also called aubergine or brinjal, this purple, spongy vegetable is a wonderful addition to any keto diet. On those days when you’re craving something fancy, try some eggplant lasagna or eggplant parmigiana for a healthy and satisfying meal. Just make sure to cook the eggplant properly, as it can be quite bitter if it’s not cooked correctly.
per 3.5 oz serving (100g) :
calories: 25, fat: 0.2 g, protein: 1 g, carbs: 5.8 g, net carbs: 2.8 g
7. Cucumber
Cucumbers are almost 96% water, so it’s no surprise that they’re one of the best keto vegetables you could have. A cup of cucumber slices has just four grams of carbs, making them the perfect addition to any salad or side dish. You can reduce the carbs even further by just peeling off the cucumber’s skin!
per 3.5 oz serving (100g) :
calories: 15, fat: 0.1 g, protein: 0.6 g, carbs: 3.6 g, net carbs: 2.1 g
8. Green Beans
Unlike their carb-heavy cousins (kidney beans, pinto beans, and black beans), green beans are a great keto-friendly vegetable. I’ve been making green bean casseroles and green bean salads ever since I started the keto diet, and they’re always a hit. Each cup has around 7 grams of carbs, and although that’s a bit higher compared to other vegetables on this list, they’re still a healthy option in moderation.
per 3.5 oz serving (100g) :
calories: 31, fat: 0.2 g, protein: 1.8 g, carbs: 7 g, net carbs: 4.3 g
9. Cabbage
Another delicious green keto-vegetable that can be transformed into so many different dishes. Low carb stir fry, anyone? I love adding cabbage to my meals, as it’s a great source of vitamins and minerals. Plus, it has a satisfying crunch that makes every dish more enjoyable.
per 3.5 oz serving (100g) :
calories: 25, fat: 0.1 g, protein: 1.3 g, carbs: 5.8 g, net carbs: 3.3 g
10. Peppers
Green, yellow, red, or orange, peppers make a fantastic addition to any keto meal. They’re high in Vitamin A and C and are packed with anti-inflammatory compounds. Try making some delicious keto stuffed peppers for your next dinner, and you’ll definitely see why peppers are a fan favorite in the keto community!
per 3.5 oz serving (100g) : (Green Bell Peppers)
calories: 23, fat: 0.1 g, protein: 0.7 g, carbs: 4.7 g, net carbs: 3.8 g
Note: Since all of these low carb vegetables are really low in fat, make sure you supplement your fats by using oils and butter to ensure you still feel satiated and full while on keto diet.
download keto vegetables list pdf printable
FAQS
Are carrots OK on keto?
Even though carrots pack a ton of health benefits they are not recommended on keto diet. Carrots compose mainly of water (87%) and carbs (10.3%) and contains 7.2 g net carbs per serve making them too high for the ketogenic diet.
Are onions keto?
White raw onions contain 6.5 g net carbs per 3.5 oz serve making them ok for keto in small quantities.
Are potatoes keto?
Potatoes are perhaps one of the highest carb vegetables out there so they are certainly not keto. A single potato contains most of your daily carb allowance (about 20 g of carbs per large potato).
Luckily, there are quite a few lower carb potato substitutes such as rutabaga, turnips and cauliflower.
What are the best green vegetables on keto?
The best green vegetables for keto are leafy greens such as kale and spinach, asparagus and cucumbers as those veggies are lowest in carbs and all of them have less than 2 grams of net carbs per 100 g (3.5 oz) serving.
Conclusion
There you go – my list of the top 10 keto vegetables for a healthy, nutritious life! Try incorporating some, if not all, of these vegetables into your daily meal prep, and I’m sure you’ll find yourself experimenting with tons of veggie recipes in the future!
Do you have a favorite keto-friendly vegetable that you’ve incorporated into your diet? Let us know in the comments below!
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