The Best Low-Carb Vegetables

23 of the best low-carb and keto-friendly vegetables to eat.

Low-carb dieters often find themselves limited to a few vegetables. But there are plenty of low-carb vegetables that can be added to your diet. You just need to know which ones! This list will help you identify the best low-carb vegetables for your diet, how many carbs they contain, as well as their health benefits.

According to the CDC, only 1 in 10 Americans is eating enough vegetables. Vegetables are full of vitamins and nutrients and are an important part of any diet. A common misconception about low-carb and keto diets is that vegetables should be limited, and the diet should be mostly meat, dairy, and fat. This simply is not true. Vegetables are an essential part of a low-carb or keto diet and are an important way to ensure your body is getting adequate vitamins and minerals.

Another misconception is that vegetables don’t have carbohydrates. Most foods have carbohydrates. Fiber helps lower the body’s blood sugar response to those carbohydrates, which is why net carbs are so important to consider when determining which types of foods to consume.

In general, vegetables grown above ground contain fewer carbs than those that grow below ground. Some below ground vegetables, particularly potatoes, are high in carbs. Therefore, you’ll want to either avoid these vegetables or carefully watch your intake.

The Best Low-Carb Vegetables (In Order By Lowest Net Carbs)

The carb counts listed below are the total net carbs for one cup of raw, chopped vegetables.  We have also included links to Nutrition Data for each vegetable, which contains detailed full nutrition facts for each vegetable in various sizes and forms (i.e., cooked vs. raw, fresh vs. frozen, and whole vs. chopped).

Spinach - 0 net carbs

Close up of pile of fresh green baby spinach leaves, a low carb vegetableAt the top of our list is Spinach. One cup (110 grams) of raw spinach has 1 gram of carbs and almost 1 gram of fiber. This serving size gives you 134% daily value for vitamin A, 20% for vitamin C, and 16% for calcium, making it a really healthy way to add nutrients and volume without adding too many carbs.

The health benefits of spinach are numerous. It contains a variety of vitamins and minerals necessary for healthy functioning in the body. The iron in spinach helps transport oxygen from the lungs to cells all over the body, which is especially important for people with low blood counts. Studies have also shown that spinach can aid in the prevention of cancerous tumors, heart disease, and age-related brain degeneration.

  • Spinach contains a variety of nutrients. It is high in vitamin A, C, K, E, and B6. It also contains iodine for healthy thyroid function.
  • Spinach provides the body with energy from protein rather than carbs, so it will not spike insulin levels in the blood. Eating a large amount of spinach can provide your body with enough fuel for hours!

Lettuce - .5 net carbs

Lettuce is an extremely versatile vegetable that’s low in carbohydrates and calories. One cup of shredded green leaf lettuce (36 grams) contains only 1 gram of carbs and .5 grams of fiber. Lettuce can be used to make a variety of salads, sandwiches, wraps, and more! Be sure to choose the right type for your needs by selecting a green or red leaf lettuce, as these are the most nutrient-dense options.

  • Lettuce is low in calories and high in vitamin K, folate, and calcium!
  • Lettuce helps with the breakdown of phytic acid, which may be helpful for those who have poor digestion and absorption of minerals.

Mushrooms - 1 net carb

Meat flavored and full of umami, mushrooms contain vitamin D, which is otherwise hard to find in vegetables. A one-cup serving of white mushrooms (70 grams) contains 2 grams of carbs and 1 gram of fiber. It’s important to note that while most varieties of mushrooms have fairly low carbs, the carbohydrate count skyrockets for portobello and shiitake mushrooms.

Mushrooms offer a variety of health benefits and can be consumed in many different ways.

Iceberg Lettuce - 1 net carb

Iceberg lettuce is an excellent low-carb vegetable to help you boost your intake of vegetables and add volume without too many carbs. One cup (72g) of shredded iceberg lettuce has 2 grams of carbs and 1 gram of fiber.

The high water content of iceberg lettuce will help you stay hydrated, and the fiber it contains will help keep you regular. It’s also rich in folate, vitamin A, B6, C, and K, all essential nutrients for your body.

Celery - 2 net carbs

One cup of chopped celery (101g) has 4 grams of carbs and 2 grams of fiber, which means it is a very low-carb vegetable. It also offers 3% vitamin A, 10% vitamin C, and 285 mg sodium to keep you full with few calories.

Celery is a low-carb vegetable found year-round in most grocery stores. Celery is known to help reduce the production of uric acid, which can lead to gout or kidney stones. It also helps improve digestion and maintain healthy blood pressure levels.

  • High in vitamin K, it aids with blood clotting and reduces the risk of heart disease.
  • Celery helps with stomach ulcers; its fiber content works as an antacid, helping neutralize acidity in the stomach.
  • Celery has been shown to reduce the risk of cancer
  • It is a great source of vitamin B6, which helps maintain a healthy nervous system and reduces the risk of heart attack

Asparagus - 2 net carbs

Close up of pile of fresh green asparagus, a low carb vegetable, on white background.Asparagus is awesome as an alternative to potatoes and other vegetables. It has a relatively low amount of carbs and a high amount of fiber, making it a very suitable side dish for those on a low-carb diet. One cup (134 grams) of raw asparagus contains 5 grams of carbs and 3 grams of fiber.

Many people like eating asparagus because it has an earthy flavor. When eaten raw, it’s crunchy and fresh tasting. Asparagus is also good steamed, sautéed, or stir-fried because its texture becomes softer when cooked.

Radishes - 2 net carbs

Radishes’ unique spicy flavor makes them great for adding crunch and texture while topping salads or other dishes. One cup of radishes (116g) has 4 grams of carbs and 2 grams of fiber. They’re very heat tolerant, which means they grow well in the summer months. Radishes contain many nutrients, including folate, manganese, potassium, and vitamin B6.

Radishes are a good source of fiber, which promotes a healthy digestive system and, in some cases, can lower cholesterol. They’re also a great source of vitamin C, cancer-fighting phytochemicals, and antioxidants.

  • Radishes are a natural diuretic that supports healthy kidney function.
  • They’re also good for your heart because they aid in lowering blood pressure and improving the health of coronary arteries.
  • The antioxidants in radishes combat cancer by interfering with tumor growth, making it difficult for tumors to develop blood vessels needed to grow larger.

Cucumbers - 2 net carbs

Cucumbers are full of water and fiber, making them an excellent addition to any meal. They’re flavorless (and, therefore, mix well with other flavors). 1 cup (133g) of peeled cucumbers contains 2 grams of net carbs.

Cucumbers are great for keeping your skin hydrated by maintaining an optimum moisture level. They are also rich in antioxidants, which may help protect against disease. In addition, cucumbers are high in water content, so they can help you feel fuller without consuming many calories or carbohydrates.

  • Cucumbers are also a good source of vitamin K, which is essential for bone health and helps maintain strong teeth and bones.
  • Cucumbers offer potassium, magnesium, and other minerals that contribute to blood pressure and heart function regulation.
  • Consuming cucumber juice may help with rheumatoid arthritis, gout, and osteoarthritis.
  • Cucumbers are rich in antioxidants that cleanse the body of harmful free radicals.
  • Cucumbers contain silica that helps improve the strength of connective tissues like cartilage, tendons, nails, and bones throughout the body.
  • The magnesium found in cucumbers also helps regulate blood sugar levels and reduce inflammation throughout the body.

Cauliflower - 2 net carbs

Close up of ripe cauliflower head and cauliflower florets, a low carb vegetable, on white background.Cauliflower is an under-appreciated vegetable that’s full of many nutrients. It’s low in calories and contains a lot of fiber while also being high in vitamin K, vitamin C, manganese, and phosphorus. This versatile food makes a great replacement for rice, potatoes and even can be used to make pizza dough! One cup (100 grams) has 5 grams of carbs and 3 grams of fiber.

Cauliflower is a cruciferous vegetable, which means it has a lot of health benefits and is low in carbs. Cauliflower also provides vitamin C and beta-carotene. Cauliflower is a great source of fiber and folate, which can lower the risk of cancer, heart disease, and stroke. In addition, cauliflower contains a compound called sulforaphane that helps fight cancer by inhibiting substances that promote tumor growth.

  • Cauliflower is very low in carbs, contains antioxidants, and provides anti-inflammatory benefits.
  • It can prevent cancer, heart disease, and stroke because it has compounds that fight cancer cells.
  • Cauliflower is high in vitamin C, which boosts the immune system to help fight off infection.

Cabbage - 3 net carbs

Cabbage is one of the most versatile vegetables available, containing almost no carbs, lots of fiber, and very few calories. It’s been shown to fight inflammation and contains a wide array of essential nutrients for good health, including calcium, folate, iron, magnesium, and vitamin K! One cup of green raw chopped cabbage (89g) contains 5 grams and carbs and 2 grams of fiber.

One of the many health benefits of cabbage is that it’s high in vitamin C. This nutrient is important for maintaining healthy teeth, bones, and gums. It also helps your body absorb iron.

  • Cabbage contains 26% of the RDA for vitamin C in a single cup.
  • Cabbage is rich in antioxidants that protect cells from damage and improve liver function.
  • Red cabbage contains anthocyanin, which helps lower blood pressure and prevents inflammation.
  • The fiber intake in cabbage enhances digestion and reduces cholesterol levels in the body.
  • Research has shown that cabbage may help protect cells from oxidative stress and toxicity associated with Alzheimer’s disease, Parkinson’s disease, and cancer.

Zucchini - 3 net carbs

Zucchini is an incredibly versatile vegetable due to its size and shape, making it perfect for slicing into noodles or replacing bread! It’s extremely low in carbs (4 grams per cup (124g) with 1 gram of fiber) and contains plenty of antioxidants.

  • Zucchini is a good source of potassium which helps promote healthy muscle and nerve function.
  • It contains hormone precursors, which may help with mood stabilization.

Green Beans - 4 net carbs

Close up of pile of fresh green beans, a low carb vegetable, on white background.Green beans are easy to find year-round, but they’re particularly popular during the summer months when their freshness increases their taste tenfold! They make great salads, main, and even side dishes when combined with different flavor profiles. One cup (110 grams) only has 4 grams net carbs (8 grams of carbs and 4 grams of fiber)!

  • Green Beans are high in micronutrients – vitamin A to improve eyesight, vitamin C for immune function and heart health, plus iron to prevent anemia.
  • Green beans contain carotenoids which have been found to reduce the risk of chronic diseases.

Green Bell Peppers - 4 net carbs

Green bell peppers are one of the best low-carb vegetables to eat. They’re high in fiber and offer vitamins B6, B1, and B3 along with magnesium, phosphorus, and potassium. Additionally, green peppers have 7 grams of carbs and 3 grams of fiber for one cup (149g).

Green bell peppers are an excellent source of vitamin C, which can help decrease the risk of heart disease. Vitamin C is also essential for collagen production, which helps maintain good skin.

  • Green bell peppers are full of fiber which helps promote weight loss and regulate blood sugar levels.
  • They’re a great source of vitamin K and vitamin A (beta carotene), both important for eye and bone health.
  • Green bell peppers also contain high levels of lutein, a nutrient that can reduce your risk of age-related macular degeneration.

Broccoli - 4 net carbs

One of the healthiest vegetables you can eat, broccoli is full of vitamins and minerals. One cup (91 grams) has 6 grams of carbs and 2 grams of fiber. Broccoli contains a large amount of vitamin A, vitamin K, manganese, chromium, potassium, phosphorus, biotin, and even omega-3 fatty acids.

Broccoli is one of the low-carb vegetables with the most nutrients per calorie. It provides almost as much fiber as cauliflower while still only having 4 grams of net carbs. Broccoli also contains iron and protein — two essential nutrients that many people don’t get enough of — making this an excellent addition to your diet plan!

  • Broccoli is high in vitamin C, which boosts the immune system to help fight off infection.
  • It’s a good source of fiber that can help with weight loss and lower cholesterol levels.
  • Broccoli contains omega-3 fatty acids, which have been shown to reduce inflammation in the body.

A 2015 study published in the American Journal of Clinical Nutrition suggests that “broccoli consumption modulates human prostate tissue gene expression and may reduce cancer risk.

Avocado - 4 net carbs

Close up view of two avocados, one cut in half and one whole, low carb vegetables, on a white background.Avocados are a delicious superfood! They’re high in good fats, contain no sugar, and taste amazing on any dish! One cup of pureed avocado contains about 20 grams of carbs and 16 grams of fiber.

Avocados are a great food for people on a low-carb diet because they contain very few carbs and plenty of good fats. Avocados are rich in monounsaturated fat, also known as “good” fat; it helps to improve your cholesterol levels and insulin sensitivity.

Avocados are technically a fruit, but most people associate them with vegetables which is why we’ve included avocados on this list.

  • Unsaturated fats in avocados protect against heart disease, stroke, and cancer by preventing blood vessel damage and lowering inflammation.
  • The fiber in avocados has been linked to improved weight management and appetite control.
  • Avocados contain high levels of antioxidants that help remove free radicals from the body and prevent cell damage.
  • They also contain Omega 3 fatty acids, which may benefit pregnant women and children.

Tomatoes - 4 net carbs

Tomatoes make a great addition to many dishes, including salads, casseroles, and sauces. They’re low in both calories and carbs and contain lots of vitamin C, K, and A, as well as potassium, phosphorus, and magnesium! One cup (154 g) contains 6 grams of carbs and 2 grams of fiber, making it a healthy vegetable for people eating low-carb.

Like avocados, tomatoes are technically a fruit. We’ve included them on this list because most people associate tomatoes with vegetables instead of fruit.

  • Eating tomatoes may reduce inflammation.
  • Tomatoes are an excellent source of potassium which aids in controlling blood pressure.
  • Lycopene, an antioxidant that is more powerful than vitamin C, is also found in tomatoes and has been shown to combat the effects of free radicals on cells.

Brussels Sprouts - 5 net carbs

Brussels sprouts are extremely popular as a healthy low-carb vegetable for people to include as part of their diet plans. They’re low in carbohydrates (8 grams per cup (88g) and 3 grams of fiber) and contain a variety of essential vitamins and minerals, including vitamin K, potassium, copper, and manganese!

As a member of the cruciferous vegetable family, Brussels sprouts are rich in many nutrients that have been shown to lower cancer risk. They’re also high in vitamin K, which is important for bone health.

  • Brussels Sprouts help activate enzymes that detoxify carcinogens.
  • They contain powerful antioxidants that can reduce LDL cholesterol.
  • Brussels Sprouts are a good source of fiber, potassium, vitamin C, folate, calcium, and Vitamin A.

Kale - 6 net carbs

Kale is another low-carb vegetable that you can eat regularly. It’s nutritious and contains many vitamins and minerals important for good health. One cup (67g) of raw chopped kale contains 7 grams of carbs and 1 gram of fiber.

This vegetable is loaded with vitamins A, C, E, and K and minerals like manganese. It also provides us with chlorophyll which supports healthy red blood cells by increasing iron absorption.

  • Kale contains lutein to promote eye health.
  • Kale has high levels of beta carotene, which help prevent cancer, cardiovascular disease, and age-related macular degeneration.
  • It helps maintain healthy bones because it has high levels of calcium.

Sugar snap peas - 6 net carbs

Close up of sugar snap peas, a low carb vegetable, on a white backgroundSugar snap peas are another one of the best low-carb vegetables you can add to your shopping list. One cup (160g) has 11 grams of carbs and 5 grams of fiber. They also contain vitamin C and B vitamins along with magnesium, manganese, and phosphorus. Think of them as a sweeter alternative to regular peas!

Sugar snap peas are a great source of protein and vitamin C. They also contain potassium, magnesium, folate, pantothenic acid, potassium, vitamin A and iron.

  • Sugar snap peas are easy to chew with their crunchy texture and sweet flavor.
  • They’re low in calories but high in nutrition.
  • Folate is an essential vitamin for pregnant women because it helps create new cells and make DNA for the baby’s cells.
  • Sugar snap peas can help lower cholesterol levels by converting bad (LDL) cholesterol into good (HDL) cholesterol.

Pumpkin - 7 net carbs

Pumpkin is a super-versatile vegetable that can be used in both sweet and savory dishes. Pumpkin contains 8 grams of carbs per cup (116g) and 1 gram of fiber.

Pumpkin is an excellent source of vitamin A, which boosts the immune system to help fight infection, especially when eaten with its darker green leafy counterparts. It is also a good source of vitamin C, potassium, and magnesium.

  • Pumpkin contains a variety of essential vitamins and minerals including vitamin A, vitamin C, potassium, and magnesium.
  • A half-cup serving contains 20% of your daily needs for vitamin K.
  • Vitamins B1 and B2 are great for energy, and vitamin B6 helps with mood stabilization.
  • Pumpkin seeds contain iron, magnesium, and zinc to aid in oxygen transportation and enzyme function.

Carrots - 8 net carbs

Thanks to their versatility and high water content, carrots are a great vegetable to eat on a low-carb diet. One cup of chopped carrots (128g) contains 12 grams of carbs and 4 grams of fiber. Carrots also contain antioxidants, B vitamins, vitamin K, and potassium.

  • Vitamin K is necessary for blood clotting and healthy bones.
  • They’re a great source of beta-carotene, potassium, and vitamin B6!
  • The beta-carotene found in carrots has been shown to help protect the eyes from age-related macular degeneration, a concern for people with diabetes.

Beets - 9 net carbs

Close up of three red beets, one cut and two whole beetroots, low carb vegetables, on a white background.Beets are a nutritious superfood. They’re high in antioxidants while being low calorie and contain a large amount of vitamin C as well as potassium, copper, and manganese. One cup (136g) contains 13 grams of carbs and 4 grams of fiber.

Beets are a good source of fiber and contain powerful antioxidants that prevent cell damage and reduce inflammation throughout the body. In addition, beets have been shown to protect against cancer cells and improve blood flow to vital organs such as the heart, brain, kidneys, liver, and skin.

  • Beets help lower blood pressure because they keep nitric oxide in the body, which helps blood vessels relax.
  • Beets are rich in antioxidants that remove harmful free radicals from the body.
  • Beet fiber is an effective prebiotic that promotes healthy gut flora and can help prevent cancer.

Onions - 12 net carbs*

Thanks to their versatility and ability to reduce inflammation, onions are one of the best low-carb vegetables out there. They’re high in fiber while low in calories, high in vitamin C, and contain chromium, which helps balance blood sugar levels. One cup of chopped onion (160g) contains 15 grams of carbs and 3 grams of fiber. 

*Please keep in mind that while this seems like quite a bit of carbohydrates, a typical serving size of onions is usually significantly smaller than 1 cup.

  • Eating raw onions has been shown to help reduce inflammation and pain associated with osteoarthritis.
  • Onions contain chromium which helps balance blood sugar levels.
  • They’re also high in vitamin C, fiber and folic acid!

Our Top Three Low Carb Vegetables

So now that you know which vegetables are the best, how much of your diet should be dedicated to vegetables? Total Diabetes Wellness recommends that about half of what you consume be vegetables. We also recommend eating a variety of vegetables so that your body gets various sources of vitamins, minerals, and health benefits that each of them provides for your overall health and well-being.

Our top three favorite low-carb vegetables are spinach, cauliflower, and avocado.

Spinach – Spinach has zero net carbs and is packed with a lot of nutrition. “Great bang for your buck”.

Cauliflower – Cauliflower is neutral in flavor, which makes it a very versatile vegetable. Cauliflower works well as a substitute for rice and potatoes and is commonly found in many low-carb recipes.

Avocado – Avocados are an amazing superfood, full of healthy fat, high in fiber, filling, and delicious.