Low Carb Vegetables: The Best and Worst Veggies To Eat On Keto

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This Comprehensive Low Carb Vegetable List is the only one you'll ever need! It's organized into categories, and you can filter and sort.

This Comprehensive Low Carb Vegetable List is the only one you’ll ever need!  It’s searchable, sortable, and contains everything you need to make sensible vegetable choices on your ketogenic diet.

The Most Comprehensive Low-Carb Vegetable List Online

Well, we finally went ahead and did it.  

After getting tired of jumping from website to website looking for the carb count in various vegetables, hoping they were keto friendly, we went ahead and created the most comprehensive low-carb vegetable list available anywhere.

There are well over 150 vegetables (and growing) on this list in super-fast searchable and sortable format.  We’ve even included pictures to help you make sure you’re buying the right veggie, and not getting duped into a high-carb lookalike!

To search for a vegetable, simply start typing the vegetable name in the search box below.

Note for phone users: please make sure your phone is in landscape mode for the table to display correctly.

Low Carb Vegetables In The Market

Shopping for keto-friendly vegetables while on a low-carb diet can be frustrating and time consuming.  Use the table below to make your life a little easier!

Low Carb Vegetables - What's Included

We’ve tried to include as many vegetables as our readers would have a reasonable chance of finding in their grocery store, a specialty food store (such as an ethnic market), or online.

Some vegetables included on this list are technically fruits (in the botanical sense) – tomatoes, for example – but are considered vegetables in the culinary world, so we included them.

Some vegetables may be thought of as fruits but are technically vegetables -rhubarb, we’re talking to you – so we included those too.

How To Calculate Net Carbs In Vegetables

Most nutrition labels list total carbs (which include fiber) in their carb count.   But, on a keto diet, we’re not as concerned about total carbs as we are about Net Carbs.  This is because fiber is not digested by the body and is simply excreted as waste.  Therefore, we need to subtract the fiber since it should not be counted toward your daily carb limit.

Here is how we calculated net carbs in our vegetable list: 
Net Carbs = Totat Carbs – Fiber

Turn phone to “landscape mode” to view full table!

Per 100 grams of each veggie
Vegetable Total Carbs (g) Fiber (g) Net Carbs (g)
Alfalfa Sprouts Alfalfa Sprouts 2.1 1.9 0.2
Amaranth Leaves Amaranth Leaves 4 0 4
Arrowhead Arrowhead 20.2 0 20.2
Arrowroot Arrowroot 13.4 1.3 12.1
Artichoke Artichoke 10.5 5.4 5.1
Arugula Arugula 3.7 1.6 2.1
Asparagus Asparagus 3.9 2.1 1.8
Avocado Avocado 8.6 6.8 1.8
Bamboo Shoots Bamboo Shoots 5.2 2.2 3
Basil (fresh) Basil 2.7 1.6 1.1
Bean Sprouts Bean Sprouts 4.7 0.6 4.1
Beans, Black (canned) Black Beans 16.6 6.9 9.7
Beans, Cannellini (canned) Cannellini Beans 12.3 6.2 6.1
Beans, Fava (canned) Fava Beans 12.4 3.7 8.7
Beans, Great Northern (canned) Great Northern Beans 21 4.9 16.1
Beans, Green Green Beans 7 3.4 3.6
Beans, Kidney (canned) Kidney Beans 14.5 4.3 10.2
Beans, Lima (canned) Lima Beans 14.9 4.8 10.1
Beans, Navy (canned) Navy Beans 20.5 5.1 15.4
Beans, Pinto (canned) Pinto Beans 15.2 4.6 10.6
Beet Greens Beet Greens​ 4.3 3.7 0.6
Beets Beets 9.6 2.8 6.8
Belgian Endive Belgian Endive 3.4 3.1 0.3
Bitter Melon Bitter Melon 3.3 0 3.3
Black-Eyed Peas (cooked) Black-Eyed Peas 20.8 6.5 14.3
Bok Choy Bok Choy 2.2 1 1.2
Broccoli Broccoli 6.6 2.6 4
Broccoli Rabe Broccoli Rabe 2.9 2.7 0.2
Brussels Sprouts Brussels Sprouts 7.9 3.8 4.1
Burdock Root Burdock Root 17.3 3.4 13.9
Cabbage, Green Cabbage, Green 5.8 2.5 3.3
Cabbage, Napa Cabbage, Napa 2.2 1.1 1.1
Cabbage, Red Cabbage, Red 7.4 2.1 5.3
Cabbage, Savoy Cabbage, Savoy 6.1 3.1 3
Calabash Calabash 3.4 0.5 2.9
Capers Capers 4.9 3.2 1.7
Carrots Carrots 9.6 2.8 6.8
Carrots, Baby Carrots, Baby 8.2 2.9 5.3
Cauliflower Cauliflower 5 2 3
Celery Celery 3 1.6 1.4
Celery Root (Celeriac) Celery Root (Celeriac) 9.2 1.8 7.4
Chayote Chayote 4.5 1.7 2.8
Chickpeas (Garbanzo Beans) Chickpeas (Garbanzo Beans) 13.5 4.4 9.1
Chicory (Curly Endive) Chicory (Curly Endive) 4.7 4 0.7
Chives, Fresh Chives 4.4 2.5 1.9
Cilantro, Fresh Cilantro 3.7 2.8 0.9
Collard Greens Collard Greens 5.4 4 1.4
Corn, White Corn, White 19 2.7 16.3
Corn, Yellow Corn, Yellow 18.7 2 16.7
Cucumber Cucumber 3.6 0.5 3.1
Daikon Radish Daikon Radish 4.1 1.6 2.5
Dandelion Greens Dandelion Greens 9.2 3.5 5.7
Dill, Fresh Dill 7 2.1 4.9
Edamame (Soybeans) Edamame (Soybeans) 11 4.2 6.8
Eggplant Eggplant 5.9 3 2.9
English Cucumber English Cucumber 3.7 0.5 3.2
Escarole  Escarole 3.1 2.8 0.3
Fava Beans (Broad Beans) Fava Beans (Broadbeans) 17.6 7.5 10.1
Fennel Fennel 7.3 3.1 4.2
Fiddleheads Fiddleheads 5.5 0 5.5
Garlic Garlic 33 2.1 30.9
Garlic, Elephant Garlic, Elephant 25 0 25
Ginger Root Ginger Root 17.8 2 15.8
Hearts Of Palm Hearts Of Palm 25.6 1.5 24.1
Horseradish Horseradish 11.3 3.3 8
Jicama Jicama 8.8 4.9 3.9
Kale    Kale 8.8 3.6 5.2
Kohlrabi Kohlrabi 6.2 3.6 2.6
Leeks Leeks 14.2 1.8 12.4
Lemongrass Lemongrass 25.3 0 25.3
Lentils, Cooked Lentils, Cooked 20.7 7.9 12.8
Lettuce, Butter, Bibb, Boston Lettuce-Butter-Bibb-Boston 2.2 1.1 1.1
Lettuce, Green Leaf Lettuce-Green-Leaf 2.9 1.3 1.6
Lettuce, Iceberg Lettuce-Iceberg 3 1.2 1.8
Lettuce, Red Leaf Lettuce, Red Leaf 2.3 0.9 1.4
Lettuce, Romaine Lettuce, Romaine 3.3 2.1 1.2
Lotus Root Lotus-Root 17.2 4.9 12.3
Mint   Mint 8.4 6.8 1.6
Mung Beans Mung Beans 5.9 1.8 4.1
Mushrooms, Chanterelle Mushrooms, Chanterelle 6.9 3.8 3.1
Mushrooms, Crimini Mushrooms, Crimini 4.3 0.6 3.7
Mushrooms, Enoki Mushrooms, Enoki 7.8 2.7 5.1
Mushrooms, Maitake Mushrooms, Maitake 7 2.7 4.3
Mushrooms, Morel Mushrooms, Morel 5.1 2.8 2.3
Mushrooms, Oyster Mushrooms, Oyster 6.1 2.3 3.8
Mushrooms, Portobello Mushrooms, Portabella 3.9 1.3 2.6
Mushrooms, Shiitake Mushrooms, Shiitake 6.8 2.5 4.3
Mushrooms, White Mushrooms, White 3.3 1 2.3
Mustard Greens Mustard Greens 4.7 3.2 1.5
Nopales Nopales 3.3 2.2 1.1
Okra   Okra 7.5 3.2 4.3
Olives, Black Olives, Black 5.6 2.5 3.1
Olives, Green Olives, Green 3.8 3.3 0.5
Onion, Green (Scallions) Onion, Green (Scallions) 7.3 2.6 4.7
Onion, Red Onion, Red 9.2 1.4 7.8
Onion, Sweet Onion, Sweet 7.6 1 6.6
Onion, Yellow Onion, Yellow 9.3 1.7 7.6
Parsley Parsley 6.3 3.3 3
Parsnips Parsnips 18 4.9 13.1
Peas, Green Peas, Green 14.5 5.1 9.4
Peppers, Anaheim Peppers, Anaheim 8.9 2.2 6.7
Peppers, Banana Peppers, Banana 5.4 3.4 2
Peppers, Chili Peppers, Chili 8.8 1.5 7.3
Peppers, Green Bell Peppers, Green Bell 4.6 1.7 2.9
Peppers, Habanero Peppers, Habanero 8.8 1.6 7.2
Peppers, Jalapeno Peppers, Jalapeno 6.5 2.8 3.7
Peppers, Poblano Peppers, Poblano 4.7 1.7 3
Peppers, Red Bell Peppers, Red Bell 6 2.1 3.9
Peppers, Serrano Peppers, Serrano 6.7 3.7 3
Peppers, Thai Peppers, Thai 10 3.3 6.7
Peppers, Yellow Bell Peppers, Yellow Bell 6.3 0.9 5.4
Plantain Plantain 31.9 1.7 30.2
Potatoes, Red Potatoes, Red 15.9 1.7 14.2
Potatoes, Russet Pototoes, Russet 18.1 1.3 16.8
Potatoes, White Potatoes, White 15.7 2.4 13.3
Pumpkin Pumpkin 6.5 0.5 6
Radicchio Radicchio 4.5 0.9 3.6
Radishes Radishes 3.4 1.6 1.8
Rhubarb Rhubarb 4.5 1.8 2.7
Rosemary Rosemary 20.7 14.1 6.6
Rutabaga Rutabaga 8.6 2.3 6.3
Salsify (Oysterplant) Salsify (Oysterplant) 18.6 3.3 15.3
Seaweed, Kelp Seaweed, Kelp 9.6 1.3 8.3
Seaweed, Spirulina Seaweed, Spirulina 2.4 0.4 2
Seaweed, Wakame Seaweed, Wakame 9.1 0.5 8.6
Shallots Shallots 16.8 3.2 13.6
Snow Peas Snow Peas 4.8 2.4 2.4
Sorrel (Dock) Sorrel (Dock) 3.2 2.9 0.3
Spinach Spinach 3.6 2.2 1.4
Squash, Acorn Squash, Acorn 10.4 1.5 8.9
Squash, Butternut Squash, Butternut 11.7 2 9.7
Squash, Crookneck Squash, Crookneck 3.9 1 2.9
Squash, Delicata Squash, Delicata 8.8 1.8 7
Squash, Hubbard Squash, Hubbard 8.7 3.9 4.8
Squash, Scallop Squash, Scallop 3.8 1.2 2.6
Squash, Spaghetti Squash, Spaghetti 6.9 1.5 5.4
Squash, Zucchini Squash, Zucchini 3.1 1 2.1
Sugar Snap Peas Sugar Snap Peas 8.4 2.4 6
Sweet Potato Sweet Potato 17.7 2.5 15.2
Swiss Chard Swiss Chard 3.7 1.6 2.1
Taro   Taro 26.5 4.1 22.4
Thyme Thyme 24.4 14 10.4
Tomatillo Tomatillo 5.8 1.9 3.9
Tomato Tomato 3.9 1.2 2.7
Turnip Turnip 6.4 1.8 4.6
Turnip Greens Turnip Greens 7.1 3.2 3.9
Wasabi Root Wasabi Root 23.5 7.8 15.7
Water Chestnut Water Chestnut 23.9 3 20.9
Watercress Watercress 1.3 0.5 0.8
Wax Gourd Wax Gourd 3 2.9 0.1
Yams Yams 27.9 4.1 23.8
Yucca Root (Cassava) Yucca Root (Cassava) 38 1.8 36.2

Low Carb Vegetables in Keto Recipes

Many of the keto recipes here at Ketowize draw heavily on this list of low carb vegetables so you’ll be at no shortage here.

Looking for a new favorite veggie packed keto recipe that makes a great weeknight dinner?  Try our Keto Egg Roll in a Bowl Recipe and find out what all of the hype is about.

Let Us Know What You Think

We want to hear from you!

Are missing your favorite vegetable on our Comprehensive Keto Vegetable List?  Do you love this list but wish it had additional features?  Let us know in the comments below.  We love to hear from our readers and will respond right away.

This Comprehensive Low Carb Vegetable List is the only one you’ll ever need to be successful on your keto diet. It\'s searchable and sortable by net carbs, total carbs, and fiber, and includes pictures for each vegetable. Veggies are the perfect keto side dish but you don\'t want to blow your carb allowance. Find out which ones are best for ketogenic and Atkins dieters and which ones to avoid. #keto #lowcarb #ketovegetables #ketolifestyle

Leave a Comment, Question, or Review

2 thoughts on “Low Carb Vegetables: The Best and Worst Veggies To Eat On Keto”

  1. I am just starting Keto and have been trying to learn as much as I can, but my main question now is how much is a serving size. The chart says that spinach is 1.4 carbs, but what is the serving size?

    1. Hi Joann, Congratulations on starting Keto! Veggies are super important. The numbers in the chart are per 100 grams (about 3.5 ounces) of each veggie. It’s a great idea to weigh your food when starting out as 100 grams of leafy greens like spinach looks a lot different than 100 grams of a dense food like avocado. I hope this helps. Let me know if you have any more questions.

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