Keto Vegetables: Low-Carb Veggies to Include In Your Diet

If you’re following a keto diet, choosing the right low-carb vegetables can help you stay full, stay in ketosis, and increase the nutrient density of your diet.

From leafy greens to cruciferous vegetables, there are plenty of keto-friendly options that fit into a low-carb lifestyle and offer a variety of health benefits.

Best Keto-Approved Vegetables

The best keto vegetables are low-carb veggies you can eat in abundance. You can enjoy these veggies raw or roasted in a healthy, high-fat oil like coconut oil or avocado oil. All net carb counts below, which don’t include fiber, refer to a 100-gram serving.

Leafy Greens

Dark, leafy green vegetables are the best low-carb vegetables for both carb count and nutrition. If weight loss is the goal, their high water content can provide volume to your meal without adding too many carbs or calories.

Greens are rich in iron, magnesium, potassium, B vitamins (including folate), vitamin A, vitamin C, and vitamin K. Leafy green intake is associated with a lower risk of cardiovascular disease and can help reduce cholesterol levels and even improve eye health. (1, 2) 

Green leafy vegetables may also fight aging and cognitive decline, all without raising blood glucose levels. (3) Try including these greens regularly in your diet:

• Alfalfa sprouts: 3.78 grams; 5 servings per day, 1 serving per meal
• Arugula: 2.05 grams; 10 servings per day, 3 servings per meal
• Butterhead lettuce: 1.1 grams; 18 servings per day, 6 servings per meal
• Collard greens: 1.4 grams; 12 servings per day, 4 servings per meal
• Dandelions: 5.7 grams; 4 servings per day; 1 serving meal
• Kale: 5.15 grams; 4 servings per day, 1 serving per meal
• Romaine: 1.19 grams; 15 servings per day, 5 servings per meal
• Spinach: 1.43 grams; 12 servings per day, 4 servings per meal
• Watercress: 0.79 grams; 25 servings per day, 8 servings per meal

Cruciferous Veggies

Cruciferous vegetables from the cabbage family are nutritious and high-fiber while maintaining their low-carb content. These non-starchy vegetables are high in vitamins A, C, and K.

Studies show that compounds in cruncy cruciferous vegetables may protect cells from DNA damage, and even protect against certain cancers. (5, 6)

Good options for vegetables low in carbs and high in health benefits in this category include:

• Bok choy: 1.18 grams; 18 servings per day, 6 servings per meal
• Broccoli: 4.4 grams; 5 servings per day, 1 serving per meal
• Brussels sprouts: 5.15 grams; 4 servings per day, 1 serving per meal
• Cauliflower: 2.97 grams; 6 servings per day, 2 servings per meal
• Cucumbers: 3.13 grams; 6 servings per day, 2 servings per meal
• Green cabbage: 3 grams; 6 servings per day, 2 servings per meal
• Mustard greens: 1.6 grams, 12 servings per day, 4 servings per meal
• Radishes: 1.8 grams; 11 servings per day, 3 servings per meal
• Swiss chard (silverbeet): 2.1 grams; 10 servings per day, 3 servings per meal
• Turnips: 4.63 grams; 5 servings per day, 1 serving per meal
• White cabbage: 3.07 grams; 6 servings per day, 2 servings per meal
• Zucchini: 2.11 grams; 10 servings per day, 3 servings per meal

Miscellaneous

Outside cruciferous vegetables and leafy greens, you can still enjoy many vegetables on low-carbohydrate diets. These non-root veggies stay below the 5 grams of carbs per 100 grams:

• Artichoke hearts: 3.88 grams; 5 servings per day, 1 serving per meal
• Asparagus: 1.78 grams; 11 servings per day, 3 servings per meal
• Bamboo shoots: 3 grams; 6 servings per day, 2 servings per meal
• Bell peppers: 2.9 grams; 6 servings per day, 2 servings per meal
• Celery: 1.37 grams; 15 servings per day, 5 servings per meal
• Eggplant: 2.88 grams; 7 servings per day, 2 servings per day
• Garlic: 0.99 grams in one clove; 20 cloves per day, 6 cloves per meal
• Green beans: 4.27 grams; 5 servings per day, 1 serving per meal
• Okra: 4.25 grams; 5 servings per day, 1 serving per meal
• Olives: 2.8 grams; 7 servings per day, 2 servings per meal
• Sauerkraut (naturally-fermented): 4.28 grams; 5 servings per day, 1 serving per meal
• Snow peas: 4.9 grams; 4 servings per day, 1 serving per meal
• Summer squash: 2.25 grams; 9 servings per day, 3 servings per meal
• White mushrooms: 2.26 grams; 9 servings per day, 3 servings per meal

Vegetables to Limit

Some vegetables are higher in carbs but can still be enjoyed in moderation on keto. One serving of these per day should be fine. Pro tip: When enjoying one of the foods below, enjoy leafy greens rich in antioxidants for the remainder of the day to keep your carb intake low.

Sweet vegetables to consume in moderation include:

• Carrots: 6.78 grams; 3 servings per day, 1 serving per meal
• Onions: 8.71 grams; 2 servings per day, less than 1 serving per meal
• Pumpkin: 5.14 grams; 4 servings per day, 1 serving per meal
• Rutabaga: 8.1 grams; 2 servings per day, less than 1 serving per meal
• Winter squash: 7.09 grams; 3 servings per day, 1 serving per meal

Avoid Altogether

Beans, legumes, and root vegetables like potatoes and carrots tend to have 10–20 grams of net carbs per 100 grams, making them higher in carbs than many other vegetables. Due to their higher glycemic load, these veggies can cause a more significant rise in blood sugar, which may disrupt ketosis. (7)

Examples of vegetables to avoid on a keto diet include:

• Butternut squash
• Corn
• Sweet peas
• Leeks
• Parsnips
• Sweet potatoes
• Leeks
• White potatoes
• Yams

Vegetable Choices and Serving Tips

On keto, your goal is to keep your total carbohydrate intake at around 5% of your total calories. For the average person, this comes out to roughly 20-30 grams of net carbs per day. Even with vegetables, you’ll need to watch your serving sizes.

If your goal is 20 grams of net carbs, then you should aim to consume vegetables with 4 grams of net carbs (or less) per serving size. 

Note: This may be different than the Recommended Dietary Allowance (RDA) from the USDA if you’re following a low-carb diet.

The foods listed in our guide state the net carb count per 100 grams. That 100 grams depends on the low-carb food. For example, 100 grams equals about one cup of leafy greens but only half of a starchy vegetable. 

If you’re new to keto and unsure about your ideal carbs-to-fat and protein ratio, use our free Keto Calculator.

Low-Carb Veggie-Based Recipes

Enjoy keto-friendly vegetables as a side dish topped with a dollop of healthy fat — think grass-fed butter or a drizzle of olive oil or coconut oil. You can eat them sauteed in stir-fries or add them to soups and stews. They’re also an excellent base for keto salads and easy to meal prep.

Consume fresh, whole foods in season and stock up on frozen versions or canned vegetables when your favorites aren’t in season. Just make sure to read labels on canned or frozen varieties to avoid sneaky sugars and unnecessary carbs.

Here are some low-carb meal ideas incorporating keto-friendly vegetables:

• Roasted Chicken Stacks
• Chicken Caesar
• White Turkey Chili
• Crispy Skin Salmon
• Shrimp Stir-Fry
• Bebere Enchilada-Style Stuffed Peppers
• Brown Butter Buffalo Bites
• Smoked Salmon Pate
• Creamy Mushroom Chicken
• Avocado Breakfast Bowl
• Two-Step Garlic Parmesan Zucchini Pasta
• Spicy Italian Keto Stuffed Peppers

The Bottom Line

Low-carb vegetables are a valuable part of a keto diet, helping you stay within your carb limits while still providing quality nutrition. By choosing the right veggies, you can maintain ketosis while enjoying a variety of delicious, nutrient-dense meals. For more recipe ideas to keep you on track, visit the Perfect Keto recipe library.

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