Best low-carb vegetables

Low-carbohydrate diets are low in carbohydrates, including those found in sugary foods, bread, and pasta. Healthy fats and proteins are the diet's primary components. No matter which low-carb diet you choose, they all aim to help the body burn fat instead of glucose for energy.

A low-glycemic index diet focuses on eating foods that don't spike your blood sugar as fast as other foods. These include plenty of vegetables and fruits.

Here you can find a list of the finest vegetables that are low in carbohydrates but full of beneficial nutrients.

1. Broccoli

Those on a low-carb diet should choose broccoli. Fresh broccoli contains only six grams of carbohydrates per cup. It also provides vitamin C, vitamin K, folate, and dietary fiber. Broccoli can be eaten raw or cooked. Adding it to salads or cooking it as part of the main dish is both possible.

2. Spinach

A low-carb diet should include spinach, without a doubt. Fiber and protein make it a healthy choice, in addition to the fact that it is low in carbohydrates and calories.

When spinach leaves are cooked and their volume is lost, the carb content becomes more concentrated. Raw spinach contains just 1 gram of carbohydrates and almost 1 gram of fiber per cup, compared to 7 grams of carbohydrates and 4 grams of fiber in cooked spinach.

3. Kale

Leafy green vegetables such as kale are low in carbohydrates and calories. The vegetable also contains minerals like potassium and calcium, along with vitamins A, C, and K. Raw or cooked kale is both healthy and delicious. Raw kale gives salads a tasty crunch, while cooked kale gives soups, stews, and stir-fries a hearty flavor.

4. Cauliflower

Low-carb cauliflower is one of the most versatile vegetables. A mild taste makes this food an excellent replacement for potatoes, rice, or other carb-heavy foods. The carbs in one cup of raw cauliflower (100 grams) are 5 grams, of which 3 grams is fiber. There are several ways to prepare cauliflower, including roasting, steaming, or mashing.

5. Swiss chard

Swiss chard may be your finest option if you are looking for a delicious and nutritious way to reduce carbs. It is low in carbohydrates and calories and rich in fiber and vitamins. Approximately one gram of net carbs is in a cup of raw chard. Cooked or raw, Swiss chard is an excellent addition to almost any dish.


6. Cucumber

Cucumbers are ideal for people following a ketogenic diet or losing weight, as they contain just 2 grams of carbohydrates per cup. Moreover, cucumbers contain vitamins C and A, as well as potassium. It's a great addition to salads, sandwiches, and other raw and cooked dishes.

7. Asparagus

Aside from being a low-carb vegetable, asparagus also has a high level of nutrients. Only four grams of carbohydrates and two grams of fiber can be found in a cup of cooked asparagus, providing only six net grams of carbohydrates in that portion. Moreover, it contains a good amount of folate, vitamins C and B, chromium, and potassium.

8. Brussels Sprouts

In terms of low-carb and keto-friendly vegetables, Brussels sprouts are a great choice. One cup of these fits into a keto lifestyle, but because they have 4.7 net carbs per cup, you need to be careful with portion sizes.

9. Green Beans

Green beans contain fewer carbs despite being in the same family as beans. Approximately 10 grams of carbs and 4 grams of fiber are found in one cup of canned green beans. The total carbohydrate content of cooked, canned green beans per cup is only 6 grams. That is why green beans are a great low-carb or keto diet food.

10. Mushrooms

In mushrooms, 92% of the composition is water, 4% is a carbohydrate, 2% is protein, and less than 1% is fat. In a cup of mushrooms, you will find that there are two grams of carbohydrates, along with a gram of fiber. Taking everything into account, this comes to a net carbohydrate count of only one gram.


Fortunately, you can choose from many excellent low-carb vegetables for your nutrition. Getting a nutritious side dish that is also filling, tasty, and easy to prepare is easy in the vegetable aisle. Keep your carb intake low by avoiding starchy vegetables like potatoes and corn and sticking to leafy greens, cruciferous vegetables, and other alternatives. By following these guidelines, you'll be able to enjoy your favorite healthy vegetables and reduce your carb intake to a minimum.