Healthy Eating

Low-Carb Vegetables And Fruits For Keto Diet


What are the best vegetables and fruits to eat on a low-carb keto diet? To help you decide, we have gathered some low-carb vegetables and fruits for you. Also, we presented it in a clear list to make it easy for you to choose.

Almost all diet experts recommend vegetables for any diet, but are all vegetables right for a keto diet?

Some vegetables are better because they contain more nutrients than others. But, which vegetables and fruits are the best to consume on a low-carb keto diet? 

Low-Carb Vegetables And Fruit
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The best vegetables to consum when you are on a low-carb diet are leafy greens such as spinach, broccoli, kale, cucumbers, lettuce, and cauliflower.

However, there are some vegetables you want to avoid because they are high in starch. Hence, they are high in carbs. Such as potatoes, yams, peas, beans and legumes. These vegetables provide 10 and 45 grams of carbohydrates per 1/2 cup serving.

Also, some vegetables contain natural sugars. Such as carrots, squash, certain, onions, and peppers they all high in sugar. But, you still can consume them on a low-carb keto diet in small quantities.

Below is a low-carb vegetable list, which you can use when you are on a low-carb keto diet.

Low-carb vegetables list:

The list below provides the carbs for a 1 cup amount of each vegetable. 

Cucumbers 3.8 grams
Cabbage7.4 grams
Eggplant4.8 grams
Kale1.4 grams
Cauliflower 5.3 grams
Celery3 grams
Broccoli6 grams
Zucchini3.5 grams
Spinach 1.1 grams
Brussels sprouts7.9 grams
Lettuce, green leaf1 gram
Avocados12 grams
Okra7 grams
Asparagus5.2 grams
Peas4.8 grams
Fennel6.4 grams
Green beans7 grams
Squash3.8 grams

Carb counts differ based on whether you eat your veggies raw or cooked. For example, Peas have fewer carbs when eaten raw (4.8 grams per one-cup serving). But, when cooked, the carb count increases to 11 grams per one-cup serving. Similarly, raw spinach has 1.1 grams of carb per serving. When cooked, it will have about 6.8 grams of carbs per serving.

On the other hand, some vegetables when cooked, the carb count decrease. For example, raw broccoli has 6 grams of carbs per one-cup. When cooked, it has 5.6 grams of carbs per one-cup.

Low-carb diet experts advise us to avoid fruit. Because fruit usually has a higher carbohydrate than most vegetables. Also, it has a high amount of natural sugars.

However, some fruit has fewer carbs per serving, that is due to their higher water, or due to their high fiber content.

Below is a low-carb fruits list, which you can use when you are on a low-carb keto diet.

Low-carb fruits list:

The list below provides the carbs for a 1 cup amount of each fruit. 

Strawberries12 grams
Blueberries21 grams
Raspberries15 grams
Watermelon12 grams
Peach15 grams

Read more: A List of Low Carb Foods to Help you Lose Weight Fast

In conclusion, flowing low-carb diet doesn’t mean only consuming protein and fat all the time. However, fruits and vegetables are essential nutrition, even if you are in a low-carb diet.

Finally, I hope this list of low-carb fruits and vegetables helps you in choosing your daily meals while you are in a low-carb diet.

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