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Craig on November 13, 2013

The Best Low Carb Vegetables for Keto

Ketogenic Diet Tips > Ketogenic Diet

Vegetables are an extremely important part of a healthy diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to ween them out.

The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category, and will be the best thing to include into anything you can.

Leafy Green Vegetables

If you’re looking for low carb vegetables that aren’t leafy greens, think about the ones that grow above ground. These include lettuce, cucumbers, broccoli and cauliflower.

Always do your best to avoid starchy vegetables as they are high in carbohydrates:

  • Potatoes
  • Peas
  • Corn
  • Yucca
  • Parsnips
  • Beans
  • Yams
  • Legumes
High Starch Vegetable

As a general rule of thumb, the sweeter the vegetable is – the more sugar it has in it. You want to stay away from things such as carrots, squash, onions and peppers. Of course, you can eat these in moderation but you need to watch your intake.

High Sugar Vegetable

I’ve read a lot on the whole craze of going organic. I personally choose to buy my leafy greens based on if they are organic or not. They are proven to be safer for the body (less residue of pesticides and toxins), but they have not been proven to be more nutritious. In fact, they contain about the same nutrients as their non-organic counterpart.

I’ve listed the vegetables based on how low carb they are, so if you need help finding a certain one use the Find function (Ctrl + F).

Vegetable Amount Net Carbs
Mustard Greens 1/2 Cup 0.1
Parsley (Chopped) 1/2 Cup 0.1
Spinach (Raw) 1/2 Cup 0.1
Bok Choi 1/2 Cup 0.2
Endive 1/2 Cup 0.2
Lettuce (Iceberg) 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2
Sprouts Alfalfa 1/2 Cup 0.2
Lettuce (Boston Bibb) 1/2 Cup 0.4
Turnip Greens (Boiled) 1/2 Cup 0.6
Radicchio 1/2 Cup 0.7
Broccoli florets 1/2 Cup 0.8
Cauliflower (Steamed) 1/2 Cup 0.9
Garlic (Fresh) 1 Clove 0.9
Radishes 10 0.9
Zucchini, cooked 1/2 Cup 1
Cucumber (Raw) 1/2 Cup 1
Nopales (Grilled) 1/2 Cup 1
Pepper (Jalepeno) 1/2 Cup 1
Cabbage (Green Raw) 1/2 Cup 1.1
Mushroom (Shitake Cooked) 1/2 Cup 1.1
Squash (Summer) 1/2 Cup 1.3
Cabbage (Red Raw) 1/2 Cup 1.4
Cauliflower (Raw) 1/2 Cup 1.4
Mushroom (Button) 1/2 Cup 1.4
Squash (Zuchinni Steamed) 1/2 Cup 1.5
Asparagus (Steamed) 4 Spears 1.6
Cabbage (Green Steamed) 1/2 Cup 1.6
Fennel fresh 1/2 Cup 1.8
Cabbage (Savoy Steamed) 1/2 Cup 1.9
Artichoke (Hearts) 4 Pieces 2
Broccoli Rabe 1/2 Cup 2
Collard Greens 1/2 Cup 2
Bean Sprouts 1/2 Cup 2.1
Eggplant (Broiled) 1/2 Cup 2.1
Kale steamed 1/2 Cup 2.1
Sauerkraut 1/2 Cup 2.1
Spinach (Steamed) 1/2 Cup 2.2
Tomato (Plum) 1 2.2
Turnips (Boiled) 1/2 Cup 2.3
Scallions 1/2 Cup 2.4
Jicama (Raw) 1/2 Cup 2.5
Tomato (Tomatillo) 1/2 Cup 2.6
Green Beans steamed 1/2 Cup 2.9
Yellow Wax Beans 1/2 Cup 2.9
Celery (Raw) 1 Stem 3
Peas (Snow) 1/2 Cup 3.4
Pepper (Green Bell) 1/2 Cup 3.5
Pepper (Red Bell) 1/2 Cup 3.5
Okra (Steamed) 1/2 Cup 3.8
Mushroom (Portabello) 4oz. 4.1
Pumpkin (Canned) 1/2 Cup 4.1
Pumpkin (Boiled) 1/2 Cup 4.6
Brussel Sprouts (Steamed) 1/2 Cup 4.7
Okra (Fried) 1/2 Cup 4.8
Onion (Chopped) 1/2 Cup 5.5
Carrot (Steamed) 1 Large 5.6
Rutabaga 1/2 Cup 5.9
Tomato (Cherry) 10 6
Carrot (Raw) 1 Large 6.5
Peas (Regular) 1/2 Cup 6.5
Broccolini 1/2 Cup 6.7
Artichoke (Whole) 1 Whole 6.9
Waterchestnuts 1/2 Cup 7
Squash (Spaghetti) 1/2 Cup 7.8
Squash (Butternut Baked) 1/2 Cup 7.9
Squash (Acorn Baked) 1/2 Cup 10.4
Fava Beans 1/2 Cup 12.1
Parsnips (Steamed) 1/2 Cup 12.1
Corn (Kernels) 1/2 Cup 12.6
Shallots 1/2 Cup 12.9
Corn (Whole Cob) Whole Cob 17.2
Yucca (Steamed) 1/2 Cup 26
Yuca fresh 1/2 Cup 37.2

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