20 Low-Carb Vegetables You Must Eat on the Keto Diet
You've definitely heard of the keto diet if you're looking for healthy food options. The goal of a high-fat, low-carb diet is to induce ketosis, a state in which the body uses mostly fat for energy.
While limiting carbs, including some types of greens, the focus is on working with dairy, eggs, and animal proteins. Although a diet consisting solely of meat and cheese may sound great, your body still needs a variety of nutrients to function effectively. This is where keto vegetables come into play.
According to Christina N. Hansen, RD, who works for the VA Nebraska-Western Iowa Health Care System, the keto diet takes some effort and preparation because it's so limited.
"If someone is on a low-carb diet, fruits, beans or legumes, and whole grains are limited, this provides an opportunity for nutritional gaps if vegetables are not included," she went on.
The good news is that you can incorporate many low-carb vegetables into your keto diet strategy.
As a general guideline, if an edible part of a vegetable is growing above ground and is primarily green and leafy, it is likely keto-friendly.
Most subterranean vegetables contain more carbohydrates. You can also eat some fruits that are often eaten as vegetables on the keto diet, such as avocados, tomatoes, and olives (cheese and olives can help increase your daily intake of healthy fats, too).
Bring this list of the best keto vegetables with you the next time you go shopping for your weekly meal prep. Not only are these vegetables tasty and versatile but they're also low in carbs. To help keep your keto diet as nutrient-dense as possible—and to counter all the bacon and butter—add it to your regular diet.
1- Green Beans
This vegetable is a great source of calcium and magnesium. Also, it's a low-carb, keto-friendly veggie option. Fresh green beans contain seven grams of carbohydrates per cup. Fry a handful in olive oil and lemon (you know you need the fat).
Per serving, there are 31 calories, 7 grams of carbohydrates, 4 grams of net carbs, 3 grams of fiber, 0 grams of fat and 2 grams of protein.
2- Cauliflower
ICYMI, cauliflower is the new (old) when it comes to a vegetable that can replace high-carb dishes. It's the low-carb alternative every keto lady love, from cauliflower rice to coleslaw to pizza dough. The cup contains only about 3 grams of carbohydrates.
25 calories, 5 grams of carbohydrates, 3 grams of net carbs, 2 grams of fiber, 0 grams of fat, and 2 grams of protein are included in one serving.
3- Brussels sprouts
This bulbous vegetable is a rich source of iron and potassium. It has a very low percentage of carbohydrates. One cup contains nine grams. These are only a little more expensive than some, but they are very filling. Bacon, another favourite keto food, is roasted with them.
43 calories, 9 grams of carbohydrates, 5 grams of net carbs, 4 grams of fiber, 0 grams of fat, and 3 grams of protein are included in one serving.
4- Watercress
This superfood is the next level in salads thanks to its wonderfully spicy flavour. You can eat a lot of this green because it also contains just over 1 gram of carbohydrates per cup.
11 calories, 0.8g net carbs, 0.5g fibre, 0g fat, and 2g protein are found in one serving.
5- Celery
Celery is clearly keto-friendly because each stalk only contains three grammes of carbohydrates.
Moreover, celery offers a respectable quantity of folate, potassium, and vitamin C. It also has a fair amount of water, so you may hydrate yourself while you eat.
14 calories, 3 grammes of carbohydrates, 1 gramme of net carbs, 2 grammes of fiber, 0 grammes of fat, and 1 gramme of protein are contained in one serving.
6- Arugula
This spicy green is a fantastic source of potassium and folate. Moreover, it has a very low carbohydrate content, with only four grammes per cup. Is salad a bore? Add some to your morning omelette or include it in a cheese and meat keto-friendly wrap for a little kick.
25 calories, 4 grammes of carbohydrates, 2 grammes of net carbs, 2 grammes of fiber, 1 gramme of fat, and 3 grammes of protein are included in each serving.
7- Cauliflower spring
Each cup of this cruciferous vegetable contains three grams of carbohydrates. Moreover, it contains plenty of calcium, folate, and iron to provide a variety of nutrients in every serving. Try roasting or sautéing them with salt, pepper, red pepper flakes, and olive oil in a skillet.
22 calories, 3 grams of carbs, 0.2 grams of net carbs, 3 grams of fiber, 0 grams of fat, and 3 grams of protein in one serving.
8- broccoli
The native stalks of broccoli, which are much less bitter than their sister broccoli, are a great source of fiber and vitamins K and C. A cup contains six grams of carbohydrates.
39 calories, 6 grams of carbs, 4 grams of net carbs, 2 grams of fiber, 0 grams of fat, and 3 grams of protein are included in one serving.
9- Cabbage
Similar to a large Brussels sprout, cabbage adds a super-refreshing crunch to any dish. One cup of it only has six grammes of carbohydrates and is bursting with vitamins and antioxidants including beta-carotene and vitamin C. In order to make a delicious salad or casserole, grab a head and chop it up.
0 g fat, 1 g protein, 3 g fibre, 6 g total carbs, 3 g net carbs, and 25 calories per serving.
10- Bok choy
Bok choy is great for every Asian meal you can imagine and gives salads a nice kick. Each cup contains only two grams of carbohydrates. Nothing to book there! Sorry, but I had to.
12 calories, 2g carbs, 1g net carbs, 1g fiber, 0g fat, and 2g protein are included in one serving.
11- Eggplant
Speaking of low-carb beauty: With less than six grams of carbs per cup, this purple vegetable is just as beautiful on keto. It also contains a lot of fiber, vitamins and minerals such as manganese and potassium. Try it with some hearty lasagna or eggplant parm (instead of pasta, obvs).
0g fat, 1g protein, 3g fiber, 6g total carbs, 3g net carbs, 25 calories per serving.
12- Spinach
You can chop this mild green and use it in salads, chop it with garlic and serve it with a steak, or add a few handfuls to everything you cook (even a keto smoothie).
With only two grams of carbohydrates per cup of raw leaves, spinach is low in calories and high in nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
27 calories, 2g carbs, 1g net carbs, 2g fiber, 1g fat, and 3g protein are included in each serving.
13- Cucumber
The cake is very low in calories and rich in water and soluble fiber (1 cup contains only 16 calories). Of course, they are also low in carbs. There are only three grams of carbs in one cup of sliced cucumber, so go for it.
One serving contains 16 calories, 3 grams of carbohydrates, 2 grams of net carbs, 0 grams of fiber, 0 grams of fat, and 1 gram of protein.
14- Sweet pepper
Taste the colour spectrum, right? In addition to being beautiful and vibrant, bell peppers provide a slew of impressive health benefits. At about five grams of carbs per cup, they make a great low-carb veggie addition to tacos and keto stir-fries. They are also excellent providers of vitamin C, vitamin K and potassium.
23 calories, 5 grams of carbohydrates, 4 grams of net carbs, 1 gram of fiber, 0 grams of fat, and 1 gram of protein are included in one serving.
15- Kale
There is no escape from kale. These vegetables are simply too good for you. Low-carb vegetables provide nearly three grams of protein per cup and are rich in vitamin K, antioxidants, and other nutrients. With only five grams of carbohydrates per cup, it's very low in carbs. Consider roasting some kale to make chips, chopping it up for a salad, or adding it to soup (bone broth, anyone?).
35 calories, 5 grams of carbs, 0.3 grams of net carbs, 4 grams of fiber, 1 gram of fat, and 3 grams of protein in one serving.
16- Mushroom
Mushrooms add flavour to any recipe and contain just over three grams of carbohydrates per cup. They are also excellent providers of protein, fiber, selenium, potassium, copper and B vitamins.
22 calories, 4 grams carbohydrates, 3 grams net carbs, 1 gram fiber, 0 grams fat, and 2 grams protein are included in one serving.
17- Asparagus
With nearly four grams of carbs per stalk, asparagus makes a frequent appearance in keto dishes, and understandably so. Dietary fiber, folic acid, vitamins A, C, E, and K, as well as chromium, are all abundant in asparagus.
20 calories, 4 grams of carbohydrates, 2 grams of net carbs, 2 grams of fiber, 0 grams of fat, and 2 grams of protein are included in each serving.
18- Swiss chard
This vegetable has a distinct flavour and only 4 grams of carbohydrates per cup. It is a good source of magnesium, potassium, iron, and fiber, as well as vitamins K, A, and C.
19 calories, 4 grams of carbohydrates, 2 grams of net carbs, 2 grams of fiber, 0 grams of fat, and 2 grams of protein are included in one serving.
19- Zucchini
Zoodles are popular in the keto community for good reason — each medium zucchini has just three grams.
However, zucchini is a great vegetable to include as it contains a decent amount of potassium and Vitamin C.
Each serving contains 17 calories, 3 grams of carbohydrates, 2 grams of net carbs, 1 gram of fiber, 0 grams of fat, and 1 gram of protein.
20- Radishes
This little vegetable is a great addition because it only has three grams of carbs per cup, which is more than enough for a radish. To spice up your meal, sprinkle some on a steak or add it to a salad.
16 calories, 3g carbs, 2g net carbs, 2g fiber, 0g fat, and 1g protein are included in one serving.
What vegetables are excluded from the keto diet?
The following vegetables and legumes are high in carbohydrates, so eating them may lead to you going over your daily carb limit, which will put you into ketosis. However, occasionally consuming a modest amount of these items is just right (think: putting a few chopped onions on a plate for flavour).
- carrots
- peas
- beans
- corn
- potatoes
- sweet potatoes
- Parsnips
- onions
- beets
- rutabaga
- celery
KEEP YOUR HEALTH
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