Keto Vegetables: 20 Best Low-Carb Veggies

Vegetables are an essential part of any diet, including the low-carb Keto diet.

But since your carbohydrate intakes need to be very low to achieve ketosis, not all veggies are keto.

Your vegetable selection is somewhat restricted since vegetables are in fact carbohydrates.

They are complex carbs that contain vitamins and minerals including fiber.

Despite their nutritiousness, some vegetables are high in sugar.

Some are too high to induce ketosis, so they too need to be removed from your keto diet food list.

The last thing you want on your keto diet is to unintentionally kick yourself out of ketosis or never reach the state.

And this happens too often. It’s too easy to assume veggies are healthy and shouldn’t be high in carbs.

To give you a clear idea of what vegetables are Keto-friendly, we created a list of 20 of the lowest carb vegetables.

If you’re not following a keto diet plan, these low-carb vegetables are great for any diet and weight loss.

20 Best Keto Vegetables

1. Eggplant

Eggplant contains just about 2 g of net carbs per serving, making it a very low-carb vegetable you can enjoy. You can use it to make lasagna using eggplant instead of pasta or a yummy low-carb bolognese sauce.

It adds meatiness and works well with cheese, tomato, basil, and just about anything else.

• 0.2 g net carb
• 20 cal
• per cup

2. Spinach

To stay really low-carb, skip the lettuce and grab some spinach. Other dark leafy greens like arugula, kale, and mizuna are also lower in carbs than lettuce.

Besides, these dark greens are rich in iron and potassium.

• 0.4 g net carb
• 7 cal
• per cup

3. Broccoli

Broccoli is definitely a keto vegetable and a must item on any keto dieter’s list.

It’s a staple for keto beef and broccoli, cheese, and broccoli soup, and even just as a raw veggie snack. It also pairs well with cottage cheese.

• 1.2 g net carb
• 9.5 cal
• per oz

4. Cauliflower

Just like broccoli, cauliflower is a must on your keto diet food list. It’s a replacement for rice and an essential ingredient in keto brownies.

• 0.7 g net carb
• 7 cal
• per oz

5. Zucchini

Zucchini is the perfect veggie for a filling meal since it’s low in calories and high in volume.

Slice it up and bake in the oven to make delicious zucchini chips.

Craving pasta? Try making a zoodle with zucchini. They are refreshingly tasty and go perfectly with creamy pesto.

• 2.4 g net carbs
• 19 cal
• per 1 cup

6. Bell Peppers

Bell peppers are close to being a perfect vegetable on a keto diet.

Their vibrant colors mean they are high in antioxidants and vitamins. They are also versatile veggies that can go from fajita to Mediterranean grill dishes.

Half a pepper is about 2 grams in total carbs and 1.8g in net carbs.

• 1.2 g net carb
• 9 cal
• per oz

7. Mushrooms

Technically, mushrooms may not be a vegetable, but it’s worth noting that they are keto foods. They are higher in protein than other vegetables and add a depth of umami to any dish.

They are a great compliment to wintery soup, stroganoff, and even chicken pot pie.

Looking to make a vegetarian dish? Stuffed mushrooms are always a crowd pleaser and an instant hit at any party.

• 2.3 g net carb
• 16 cal
• per cup

8. Cucumbers

This common and one of the most affordable vegetables is particularly useful on a keto diet. Cucumbers are very high in water content, which means they can help you stay hydrated.

They make an excellent snack just by cutting them up and pairing them with flavored mayo.

They also add a nice crunchiness to any salad without adding many calories. A quarter of cucumber is only 7 calories and 1.5grams in net carbs.

• 3.28 g net carb
• 16 cal
• per cup

9. Tomatoes

Tomatoes are not only everyone’s favorite vegetable but also very healthy.

They help reduce heart disease and cancer risk and add a healthy dose of potassium to your diet.

They are an easy addition to any salad and make delicious tomato-based soup. Half of 1 medium-sized tomato brings about 1.6 grams of net carbs and 11 calories.

• 1.9 g net carb
• 11 cal
• per 0.5 cup

10. Asparagus

Asparagus is high in fiber, which means it helps with your digestive health and lowers its net carbs. This green vegetable is also rich in vitamins and folate.

It’s a great vegetable to eat if you are on a keto diet and need to manage blood glucose levels.

Need a snack idea? Wrap each with a slice of bacon and bake it in the oven until crispy. 1 medium spear has 0.3g of net carb.

• 0.5 g net carb
• 6 cal
• per oz

11. Brussels Sprouts

Brussels sprouts are one of the latest foodie sensations.

They may be an acquired taste, but it’s a side dish perfection when topped with crispy bacon bits. Not to mention, they are a huge nutrition powerhouse.

They are full of vitamin C and potassium. In 1/2 cup, you’ll be taking in about 2.4 grams of net carbs.

If you want a party side dish next to a turkey or roasted chicken? Let it be this veggie. You’ll impress everyone from a food snob to a health nut.

• 2.4 g net carb
• 19 cal
• per 0.5 cup

12. Green Beans

Beans and legumes may be too high in carbs for a keto diet, but not green beans. This green vegetable is high in fiber.

In fact, out of 7 grams of total carbs per cup, half of it is fiber.

This means it nets you at 3.5 grams in carbs after the fiber. If you are struggling to keep yourself regular, add this fibrous veggie to your keto menu.

• 4.3 g net carb
• 31 cal
• per cup

13. Watercress

Watercress is low in carbs and calories, but it’s not completely empty in terms of the nutrients it brings. It’s packed with vitamin K, folate, and fiber.

It not only makes a perfect salad for a steak dinner but also works to keep you full longer with fiber.

In every cup of watercress, you’ll find over a day’s worth of vitamin K, which keeps your bones healthy. All this with just 0.4 grams of total carb and 0.2 grams of net carb.

• 0.2 g net carb
• 4 cal
• per cup

14. Radish

On a keto diet, most root vegetables are taboo for their higher carb content. Thankfully, radish is an exception.

It’s low in both calories and carbohydrates. Not only that, it’s a rich source of essential vitamins like Vitamin B6, Calcium, and Copper.

Hinted by its vivid pink color on the outside, it contains Riboflavin, one of the antioxidants.

Toss them in your winter soup or bake them to make healthy keto chips.

• 2 g net carb
• 18 cal
• per cup

15. Avocados

Although not a vegetable, avocados are a fatty fruit super low in carbs.

If anything is worth stocking up on during your first week on a keto diet, it’s avocados. For every 100 grams, you only get 2 grams of net carbs and tons of healthy fats. In fact, avocado is 75% fat.

Because of this nutritional profile of avocado, it makes a great keto food all day long. Side with eggs for a heart-healthy breakfast. Make a bowl of guacamole for easy snacks.

Avocados are a must-have on a ketogenic diet food list.

• 2 g net carb
• 122 cal
• per 0.5 cup

16. Olives

Olives are one of my favorite grab-n-go Keto snacks.

Not only do they require zero preparation, but they are also mostly made up of fat.

Like avocado, the fat you find in olives is monounsaturated fat, a healthy one. The kind of fat that helps lower cholesterol.

They’re also packed with antioxidants that can help fight off free radicals. Olives are both low in calories and carbs.

You can eat them just as is or add them to your salad. I also like to eat them with cheese and wine on a date night.

• 4.2 g net carb
• 155 cal
• per cup

17. Arugula

With just 5 calories per cup, arugula has virtually no impact on your daily calorie allowance. They’re also low in carbohydrates, just 1 g per cup, making them the perfect Keto vegetable.

You can enjoy their aromatic, pepper flavor without worries.

• 0.4 g net carb
• 5 cal
• per cup

18. Kale

With only 33 calories and 6 grams of carbs per cup, kale is one of the healthiest low-carb vegetables you can eat on a keto diet.

Kale has zero grams of fat and sugar.

This super leafy green is packed with key minerals and vitamins we need for optimal health.

This dark-colored green is also full of dietary fiber. Its rich fiber content can aid healthy digestion and relief from constipation. Put simply, it can help you become regular.

It’s also one vegetable you can count on for its high antioxidant content. Kale contains beta-carotene, and vitamin C, as well as various flavonoids and polyphenols.

This comes with a total of 33 calories, 6 grams of carbs (2 of which are fiber), and 3 grams of protein.

• 6 g net carb
• 33 cal
• per cup

It’s a nutritional powerhouse you can include in abundance on a keto diet.

19. Swiss Chard

Swiss chard is a great source of vitamins K, A, and C.

It also comes packed with minerals like potassium, magnesium, iron, and fiber.

It is high in antioxidants, making it another great super vegetable to eat on keto.

If you are calorie cautious, Swiss chard is one low-calorie food you can eat in mass.

One serving of chard is only 35 calories.

Yet, it contains more than 300% of your daily value of vitamin K. It is also rich in multiples of B-complex vitamins.

• 0.8 g net carb
• 7 cal
• per cup

20. Cabbage

Cabbage is another great low-carb keto vegetable you want to incorporate into your diet. This cruciferous veggie is rich in calcium and iron.

What’s more, it’s also a healthy source of soluble and insoluble fiber. Additionally, it houses omega-3 fatty acids and 70 mg of alpha-linoleic acid per cup.

• 0.9 g net carb
• 7 cal
• per oz

Final Take

There you have it.

Despite a ketogenic diet’s strict carb restrictions, there are many many veggies you can still enjoy on keto.

These are just some examples of low-carb veggies that are both wholesome and delicious. If you are new to a keto diet, stock your fridge with these healthy vegetables with meager carb content.

They’ll help enrich the nutritional profile of your meals on keto and boost your health.