Vegetables are the quintessential part of a proper healthy and low-carb diet. All vegetables consist of some amount of carbs. But when compared with fruits, most vegetables consist of much lower carbs. This makes it ideal for a ketogenic diet.
50 Low Carb Vegetables For Weight Loss | The List Of The Best Vegetables You Don’t Want To Miss
Here is a quick question:
How can I identify low-carb vs high-carb vegetables?
It’s simple!
Vegetables growing above the grounds usually contain low-carbs.
On the other hand, vegetables growing below the ground – called root vegetables are likely to contain more carbs (especially potatoes).
While carbs are often vilified for weight gain, they aren’t all that bad for our bodies. This is because carbs regulate the source of energy in our body. So, to maintain a decent waistline and get proper energy, it’s important to pick the right vegetable in the right quantity.
In this article, I have put together a list of 50 vegetables that you can eat without much concern about carbs. Also, I will mention all the details on these 50 low-carb vegetables so that it’s easy to keep track of your total carb intake.
So, let’s dive into the detail…
Why Low Carb Vegetables Are Good For Weight Loss?
Vegetables are a good substitute for a high protein and fat-based diet. Any vegetable you eat is judged in terms of its carb content. But, it’s equally important to know that carbs come with a lot of nutrition, vitamins, minerals, fiber, and water.
Not only that, vegetables contain a lot of fibers that cannot be broken down by enzymes during digestion. So, they are disposed of by the body in the same way as they were ingested. No wonder it is good for digestion and bowel movement.
Here are some of the benefits of low carb vegetables:
- Rich fiber content
- Mostly low carb
- Helps to prevent cardiovascular diseases (CVD)
- Reduces the chance of stroke, hypertension, and coronary heart diseases
- Prevents diabetes, eye diseases, and osteoporosis (bone damage)
- Ensures healthy prostate conditions
- Helps indigestion
Top 5 Low Carb Vegetables
These are the best choices for low carb vegetables.
1. Spinach
Net Carb: 1.4 g
Total Carb: 2.0 g
Fiber Content: 4%
Spinach is the best source of vitamin A (carotenoids), B2, B6, C, E, and K. Among minerals, spinach is an excellent source of manganese, folate, copper, calcium, zinc, phosphorus, iron, and dietary fiber. According to USDA data, per 100 gram serving of Spinach contains 2 grams of carbs and 0 grams of fat.
Besides, spinach reduces the risk of osteoporosis, anemia, hair fall, cancer, asthma, diabetes, and many more diseases.
2. Lettuce
Net Carb: 1.0 g
Total Carb: 1.0 g
Fiber Content: 0 g
Lettuce is much known as ‘the perfect weight loss food’ or ‘the rabbit food’. But it definitely has a lot more benefits than that. It helps to reduce diabetes, inflammation, cancer cell growth, and promotes better sleep by releasing more toxins from the body.
3. Avocado
Net Carb: 2.8 g
Total Carb: 12.9 g
Fiber Content: 10.1 g
Technically, Avocado is known as a fruit but still, it’s actually a vegetable. It is an integral part of a ketogenic diet. The good thing is –
Avocado is low on carb and filled with nutritious fat. Besides, avocado is great as toppings and goes with almost anything like – salad, guacamole, egg, fish, meat, burger patties, smoothies, or just raw avocado is also good for the body.
4. Mushroom
Net Carb: 1.0 g
Total Carb: 4.0 g
Fiber Content: 3.0 g
Mushrooms are superfoods. By superfood, we mean that it’s one of the healthiest foods on the planet. Multiple studies suggested that eating mushrooms have a positive effect on health besides daily nutrition.
Plus, mushrooms have great anti-inflammatory power, it helps to prevent the growth of cancer cells. Most importantly, mushrooms are probiotic, which means that it supports the growth of good bacteria inside the stomach.
5. Cauliflower
Net Carb: 3.0 g
Total Carb: 4.0 g
Fiber Content: 1.0 g
Cauliflower is one of the best items for a ketogenic diet. A cup of cauliflower offers only 2 grams of carbs and the benefits are a lot more than that. For starters, it has a lot of fibers so, it helps to feel full for a longer time. Also, the dietary fibers are good for digestion and it has great anti-inflammatory properties.
Are Low Carb Vegetables More Effective for Weight Loss Than Low Carb Fruits?
Low carb fruits for weight loss are often overlooked, but they can be equally effective as low carb vegetables. While vegetables are typically lower in carbs, certain fruits like berries and avocados have high fiber content and essential nutrients, making them suitable for weight loss. It’s about finding a balance and incorporating a variety of low carb options for a well-rounded diet.
Top 5 Healthy High Carb Vegetables
Here are 5 carefully picked high carb vegetables:
1. Sweet Potatoes
Net Carb: 9.0 g
Total Carb: 9.0 g
Fiber Content: 0 g
Sweet potatoes are delicious and a favorite for including in any meal of the day. One average-sized baked sweet potato consists of almost 24 grams of carbs.
But don’t vilify it just yet because of the carb count. Studies suggest that sweet potatoes have antioxidant and anti-tumor benefits. Besides, they are excellent sources of vitamin A, C, and, potassium.
2. Beets
Net Carb: 17.0 g
Total Carb: 25.0 g
Fiber Content: 8.0 g
Beetroots, or simply beets are sweet in taste. Beets grow under the soil so, it’s easy to guess that it has high carb count. One cup of this purple root vegetable can serve you with 13 grams of carbs.
Besides, beets are abundantly filled with potassium, calcium, folate, and vitamin A. Despite its high carb content, its naturally occurring inorganic nitrates are good for the heart.
3. Turnips
Net Carb: 6.0 g
Total Carb: 8.3 g
Fiber Content: 2.3 g
Although turnips are high in carbs, they go a long way for treating ailments like – arthritis, rheumatoid, headaches, sexually transmitted infections, edemas, and etc. They may look good in purple but tastes pungent.
Besides, turnips consist of hepatoprotective, anti-diabetic, and anti-inflammatory properties.
4. Corn
Net Carb: 11.0 g
Total Carb: 13.0. g
Fiber Content: 2.0 g
Corn is one of our favorite food, is high in carbs. Although it has high carb content, don’t forget that it makes the most awesome dishes. For example – popcorn, tortillas, and etc.
Rich in fiber, vitamins, minerals, and antioxidants – all that good stuff for a little high carb is worth compromising sometimes. Hey, that’s not all…
Corn reduces the risk of anemia, enhances energy due to added carb contents, helps to put on weight, lowers blood sugar and cholesterol level, keeps a healthy skin, and is helpful for metabolism.
5. Green Beans
Net Carb: 20.40 g
Total Carb: 4.0 g
Fiber Content: 2.0 g
Green beans are packed with carbs but also filled with other goodies. 1 single green bean pod contains vitamin A, C, K, folic acid, lots of fiber. The peas in the pod are usually planted food and that is the reason for the high carb count.
According to the nutrient database of the United States Department of Agriculture (USDA), green beans contain calcium, iron m magnesium, phosphorus, potassium, folate, and a small amount of protein.
It helps to fight cancer, reduces depression, retains bone health, and is good for pregnant women.
List of 50 Low Carb Vegetables
Here is my list of 50 best low carb vegetables in ascending order. All the data for food nutrition has been taken from the United States Department of Agriculture (USDA) website. Also, the carb contents in each of these vegetables had been measured on the basis of an equal amount of servings (100 grams).
The list is given below:
| Name Of The Vegetable | Net Carbs (grams) | Protein (grams) | Fat (grams) | Energy (kCal) |
| Asparagus | 2.0 | 0.6 | 2.9 | 32 |
| Aubergine | 3.1 | 0.2 | 0.5 | 22 |
| Basil Fresh | 1.1 | 0.8 | 3.1 | 27 |
| Beansprouts | 3.6 | 0.7 | 4.0 | 36 |
| Black Salsify | 10.5 | 0.4 | 0.5 | 63 |
| Broccoli | 2.0 | 0.3 | 4.6 | 35 |
| Brussels Sprout | 2.0 | 0.5 | 1.4 | 24 |
| Carrot | 5.6 | 0.2 | 0.6 | 33 |
| Carrot (Dried) | 45.8 | 1.6 | 5.5 | 270 |
| Cauliflower | 2.2 | 0.3 | 1.8 | 24 |
| Celery Root | 4.6 | 0.2 | 1.3 | 31 |
| Celery Stem | 1.1 | 0.2 | 1.1 | 13 |
| Chinese Cabbage | 2.3 | 0.3 | 1.6 | 20 |
| Chive | 1.7 | 0.6 | 1.4 | 23 |
| Cucumber | 1.4 | 0.1 | 0.6 | 11 |
| Dill (Fresh) | 0.9 | 0.8 | 3.7 | 30 |
| Frozen Pea–Maize–Sweet Pepper (Mix) | 18.0 | 1.1 | 3.5 | 103 |
| Garden Cress | 0.7 | 1.4 | 1.4 | 27 |
| Garlic | 16.3 | 0.6 | 7.9 | 108 |
| Iceberg Lettuce | 1.0 | 0.2 | 1.1 | 13 |
| Jerusalem Artichoke | 8.2 | 0.2 | 0.5 | 46 |
| Kale | 4.1 | 0.6 | 3.4 | 40 |
| Kohlrabi | 4.2 | 0.2 | 0.5 | 25 |
| Leek | 2.4 | 0.2 | 1.8 | 23 |
| Lettuce | 1.0 | 0.2 | 1.1 | 13 |
| Nettle | 1.3 | 0.7 | 5.9 | 43 |
| Onion | 4.8 | 0.2 | 1.3 | 30 |
| Onion (Dried) | 35.1 | 1.6 | 10.5 | 272 |
| Parsley | 1.1 | 0.2 | 1.4 | 27 |
| Parsnip | 11.8 | 0.4 | 0.5 | 64 |
| Pea | 9.4 | 0.4 | 5.1 | 69 |
| Pea (Dried) | 48.5 | 1.0 | 17.9 | 302 |
| Pumpkin | 2.0 | 0.1 | 0.8 | 16 |
| Radish | 2.0 | 0.1 | 1.4 | 18 |
| Red Beet /Beetroot | 6.9 | 0.1 | 1.0 | 38 |
| Red Cabbage | 3.5 | 0.2 | 1.6 | 26 |
| Rhubarb | 5.5 | 0.1 | 0.7 | 34 |
| Root Vegetable Mixture (Carrot, Swede, Celery Root, Leek) | 5.4 | 0.2 | 1.1 | 34 |
| Rutabaga/Swede | 4.6 | 0.3 | 1.0 | 29 |
| Spinach | 0.4 | 0.3 | 1.6 | 13 |
| Sprout (Alfalfa) | 0.3 | 0.7 | 4.0 | 29 |
| Squash/Zucchini | 2.5 | 0.4 | 0.6 | 18 |
| Sweet Pepper (Avg) | 4.3 | 0.4 | 0.9 | 29 |
| Sweet Pepper (Green) | 2.5 | 0.3 | 0.9 | 21 |
| Sweet Pepper (Red) | 4.5 | 0.4 | 0.9 | 29 |
| Sweet Pepper (Yellow) | 5.1 | 0.2 | 0.9 | 30 |
| Sweet Potato (Without Peel) | 16.8 | <0.1 | 1.6 | 81 |
| Sweet Corn | 15.4 | 1.4 | 1.7 | 86 |
| Sweet Corn Kernels | 25.6 | 2.4 | 2.8 | 144 |
| Swiss Chard | 1.5 | 0.3 | 1.4 | 17 |
| Tomato | 3.5 | 0.3 | 0.6 | 23 |
| Turnip | 4.2 | 0.3 | 1.0 | 27 |
| Vegetable Mix (Cauliflower, Broccoli, Carrot) | 3.5 | 0.3 | 1.9 | 30 |
| Water Chestnut | 20.9 | 0.1 | 1.4 | 97 |
| White Cabbage | 4.1 | 0.2 | 1.2 | 28 |
| Wok-vegetables With Carrot, Champignon, Onion, Sweet Pepper and Pea | 4.9 | 0.3 | 2.0 | 35 |
| Wok-vegetables With Carrot, Pea, Water Chestnut, Bamboo Shoots, Capsicum, Mushroom | 7.6 | 0.3 | 2.0 | 46 |
| Wok-vegetables With Corn, Carrot, Pea, Broccoli, Capsicum, Mushroom, Leek | 8.3 | 0.7 | 2.7 | 56 |
| Wok-vegetables With Green Beans, Carrot, Sweet Pepper, Maize and Parsnip | 10.3 | 0.7 | 1.4 | 60 |
| Wok-vegetables With Carrot, Broccoli, Water Chestnut, Corn, Peas, Mushrooms | 10.0 | 0.5 | 2.1 | 59 |
| Wok-vegetables With Sweet Pepper, Onion, Maize, Green and White/Brown Bean | 10.6 | 0.7 | 3.1 | 69 |
CONCLUSION
So, these are my 50 low carb vegetables for weight loss!
Low carb vegetables are a great way to maintain a ketogenic diet. Since, the ketogenic diet is an ideal method to reduce weight, achieve blood sugar control, and other health-related milestones.
Fortunately, there is so much variety at your disposal that it is easy to include a wide variety of tasty and versatile low carb fruits. Plus, it also allows you to reap your health benefits by staying within your carb range.