Vegetables are an essential part of any healthy diet, keto is no exception. Since starting the ketogenic diet, you may be wondering, “What are the best vegetables for a keto diet?”
In this article, you’ll learn which low-carb veggies you should consume in abundance and which you should consume in moderation. You’ll also find a few keto-friendly recipes so you can effortlessly add more nutritious veggies to your diet.
How to Choose Low-Carb Veggies
On keto, your goal is to keep your total carb 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.
Calculate the Net Carbs Per Serving
To determine which low-carb vegetables are best, we can do a little math. A healthy meal plan should include three to five servings of vegetables per day, at a minimum[*].
If your goal is 20 grams of net carbs, and you want to consume five servings, then you should aim to consume vegetables with 4 grams of net carbs (or less) per serving size.
Be Cautious of Vegetables That Grow Below Ground
Another rule of thumb to follow: If a vegetable grows above ground (lettuce, spinach, and bell peppers are good examples) it probably contains a low enough carb count to be keto-friendly.
If a vegetable grows below ground (carrots, potatoes, sweet potatoes, and turnips) you might need to double-check the carb count. Veggies that grow below ground are known as “tubers,” and are known for being high-starch, high-carb vegetables.
Understand Serving Sizes
The foods — and their associated nutrition facts — listed below state the net carb count per 100 grams. How much 100 grams really is will vary depending upon the low-carb food. For example, 100 grams equals roughly[*]:
- One medium tomato
- One cup of raw, leafy green vegetables (kale, spinach, or lettuce)
- One-half cup of cooked orange or green vegetables (broccoli, carrots, or pumpkin)
- Half of a starchy vegetable (sweet potato, potato, or cassava)
If 100 grams of sweet potato contains 17 grams of net carbs, you might be tempted to eat it with grass-fed butter as a treat. But you can only eat half. Eating the entire sweet potato would double the net carb count to 34 grams, well over your daily allotment.
The Best Keto Vegetables to Consume in Abundance
You can consume the following low-carb veggies in abundance. Enjoy these veggies raw or roasted in a healthy, high-fat oil like coconut oil or avocado oil. All net carb counts below (listed in parentheses after the food) refer to a 100-gram serving.
Leafy Greens
Dark, leafy green vegetables are best when it comes to being low-carb and nutrient-dense.
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Shop Best SellersGreens are rich in iron and vitamins A, C, and K. They help fight inflammation and support bone, brain, and heart health, as well as eyesight and proper blood clotting[*][*][*].
Green leafy vegetables have also been shown to fight the aging process and cognitive decline[*]. Leafy greens also rank extremely low on the glycemic index, so they won’t raise your blood sugar levels[*].
Also, since leafy greens have high water content, adding them to your meals can provide volume without too many added carbs or calories. Try including these greens regularly in your diet:
- Spinach (1.43 grams)
- 12 servings per day
- 4 servings per meal
- Kale (5.15 grams)
- 4 servings per day
- 1 serving per meal
- Collard greens (1.40 grams)
- 12 servings per day
- 4 servings per meal
- Arugula (2.05 grams)
- 10 servings per day
- 3 servings per meal
- Romaine (1.19 grams)
- 15 servings per day
- 5 servings per meal
- Butterhead lettuce (1.1 grams)
- 18 servings per day
- 6 servings per meal
- Watercress (.79 grams)
- 25 servings per day
- 8 servings per meal
- Dandelions (5.7 grams)
- 4 servings per day
- 1 serving per meal
- Alfalfa sprouts (3.78 grams)
- 5 servings per day
- 1 serving per meal
Cruciferous Low-Carb Veggies
Cruciferous vegetables (those of the cabbage family) are a good choice since they are high in nutrition while maintaining low carb content. They’re also high in vitamin A, vitamin C, vitamin K, and are incredibly anti-inflammatory[*]. Good options include:
- Bok choy (1.18 grams)
- 18 servings per day
- 6 servings per meal
- Mustard greens (1.6 grams)
- 12 servings per day
- 4 servings per meal
- Radishes (1.80 grams)
- 11 servings per day
- 3 servings per meal
- Swiss chard (2.1 grams)
- 10 servings per day
- 3 servings per meal
- Zucchini (2.11 grams)
- 10 servings per day
- 3 servings per meal
- Cauliflower (2.97 grams)
- 6 servings per day
- 2 servings per meal
- Green cabbage (3.00 grams)
- 6 servings per day
- 2 servings per meal
- White cabbage (3.07 grams)
- 6 servings per day
- 2 servings per meal
- Cucumbers (3.13 grams)
- 6 servings per day
- 2 servings per meal
- Broccoli (4.40 grams)
- 5 servings per day
- 1 serving per meal
- Turnips (4.63 grams)
- 5 servings per day
- 1 serving per meal
- Brussels sprouts (5.15 grams)
- 4 servings per day
- 1 serving per meal
- Kale (5.15 grams)
- 4 servings per day
- 1 serving per meal
Cruciferous veggies are also good sources of folate, dietary fiber, and minerals. Studies show that compounds in cruciferous vegetables can protect cells from DNA damage, have antiviral and antibacterial qualities, and inhibit tumor growth[*].
Other Keto Vegetables
Outside cruciferous and leafy greens, there are still many low-carb vegetables you can enjoy. These foods stay below the 5 grams of carbs per 100 grams:
- Garlic (0.99 gram in one clove)
- 20 cloves per day
- 6 cloves per meal
- Celery (1.37 grams)
- 15 servings per day
- 5 servings per meal
- Asparagus (1.78 grams)
- 11 servings per day
- 3 servings 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
- Olives (2.80 grams)
- 7 servings per day
- 2 servings per meal
- Eggplant (2.88 grams)
- 7 servings per day
- 2 servings per meal
- Bell peppers (2.9 grams)
- 6 servings per day
- 2 servings per meal
- Bamboo shoots (3.00 grams)
- 6 servings per day
- 2 servings per meal
- Artichoke hearts (3.88 grams)
- 5 servings per day
- 1 serving per meal
- Okra (4.25 grams)
- 5 servings per day
- 1 serving per meal
- Green beans (4.27 grams)
- 5 servings per day
- 1 serving per meal
- Sauerkraut (great when naturally fermented, but beware of low-quality brands and added sugar — 4.28 grams)
- 5 servings per day
- 1 serving per meal
- Snow peas (4.9 grams)
- 4 servings per day
- 1 serving per meal
Now that you know about the best keto vegetables, let’s take a look at what vegetables you should limit and avoid on keto.
Vegetables to Limit and Avoid on Keto
There are two groups of vegetables you should avoid on keto: starchy vegetables and legumes. These vegetables are higher in carbs and could potentially slow weight loss or prevent you from entering ketosis.
Enjoy in Moderation: Sweet Vegetables
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 the remainder of the day to keep your carb count low. Sweet vegetables to consume in moderation include:
- Carrots (6.78 grams)
- 3 servings per day
- 1 serving per meal
- Pumpkin (5.14 grams)
- 4 servings per day
- 1 serving per meal
- Winter squash (7.09 grams)
- 3 servings per day
- 1 serving per meal
- Onions (8.71 grams)
- 2 servings per day
- Less than 1 serving per meal
- Rutabaga (8.1 grams)
- 2 servings per day
- Less than 1 serving per meal
Avoid Altogether: Legumes and Tubers
Beans and root vegetables (tubers) typically include 10–20 grams of net carbs per 100 grams. In general, these vegetables are higher in total carbohydrates and have a higher glycemic load than other vegetables. As such, they can spike your blood glucose levels[*]. Examples include:
- Sweet potatoes (17.12 grams)
- Yams (23.78 grams)
- White potatoes (16.77 grams)
- Parsnips (13.09 grams)
- Green peas (13.57 grams)
- Corn (16.32 grams)
- Leeks (12.35 grams)
- Butternut squash (11.7 grams)
- Baby carrots (8.2 grams)
- Raw carrots (medium carrots, 9.6 grams)
Enjoy Low-Carb Veggies: Keto Recipes
There are lots of ways to enjoy vegetables on a ketogenic diet. Enjoy them 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 saute them in stir-fries or add them to soups and stews. They’re also a great base for keto salads.
Enjoy fresh veggies in season, and stock up on frozen versions when your favorites aren’t in season (or if you don’t have easy access to fresh produce year-round). Frozen vegetables are typically cheaper than fresh, and just as nutritious.
Here are some low-carb meal ideas incorporating keto-friendly vegetables:
- Roasted Chicken Stacks (with cabbage)
- Chicken Caesar (with romaine lettuce)
- White Turkey Chili (with cauliflower and onion)
- Crispy Skin Salmon (with cauliflower rice)
- Shrimp Stir-Fry (with cauliflower rice)
- Bebere Enchilada-Style Stuffed Peppers (with bell peppers, carrots, onion, garlic, and cauliflower)
- Brown Butter Buffalo Bites (with cauliflower)
- Smoked Salmon Pate (with cucumber)
- Creamy Mushroom Chicken (with onion and mushrooms)
- Avocado Breakfast Bowl
- Two-Step Garlic Parmesan Zucchini Pasta (zoodles)
- Spicy Italian Keto Stuffed Peppers casserole
Keto Vegetables for Your Weekly Meal Prep
As you have learned, there are plenty of low-carb vegetables for you to enjoy on keto, all of which offer various health benefits.
Remember: Leafy greens, cruciferous veggies, and other low-carb foods can be enjoyed in large quantities. Sweet veggies such as onions, carrots, and squash should be consumed in moderation. Certain foods, like starchy tubers and legumes, are best avoided.
Get creative with meal planning and don’t be afraid to try new keto vegetables in your diet. For more recipe ideas, visit the Perfect Keto recipe library.
Thank you…. very helpful
Garlic is a silent hero in Ketogenics, specially when combined which MCT oil. youtube has many many delicious recipes, just search for ,garlic MCT,
Can recommend some snacks to have at say 4 pm ?
How about coffee.. I’m better very addicted to coffee n cream… Need to have at least two cups-morning n afternoon… Can I drink it with 1/2 of soon creamer??
Ally Martinez you can have coffee with creamer!! Land O Lakes has a creamer with 0 Carbs!! Or you can also add coconut oil and butter to your coffee as well.
Try making a Keto Bulletproof coffee! I have it instead of breakfast many days.
heavy cream and/or half and half have no carbs great for coffee or tea
Macadamia nuts make a good snack!
Can any form of yogart be consumed on this diet
Can any yogart be consumed on this diet
No yoghurt in most cases Jenny, it’s high in carbs
I’m having a really hard time getting my vegetable servings to come in under 20 grams of carbs. It seems like my salad for lunch, which is 1 cup greens (typically kale), and 1 cup total of other veggies (e.g. 1/3 cup broccoli slaw, 1/6 cup bell pepper, 1/6 cup onion, 1/3 cup cucumber) for a total of 3 servings uses up almost everything. That’s 3 servings leaving me 2 servings or 1 cup for dinner. I get close, but always seem to come in around 22-23 total carbs.
Also, I don’t see tomatoes on here anywhere. Are those ok?
There is a new yogurt called Yo made my Yoplait with 2 gram carbs per individual serving. Mix in low keto nuts, keto friendly sweetener of choice,cinnamon and vanilla.
How much vegetables i need to eat per day with my Keto diet?
Hi Ghattas, it depends on your dietary needs and goals.
what about condiments? which ones are keto friendly?
Hi Rene, you can read our blog about The Ultimate Keto Shopping List: The Only Keto Grocery List You’ll Ever Need
very goood
So are fruits out of this diet cuz I juice some of my vegys
Hi Lori, blackberries, raspberries, strawberries and blueberries are some of the best fruits to consume on keto. You can read more about this on our blog: The Keto Food Pyramid: Here’s How (+ What) To Eat on Keto
I read that a small sweet potato only has 3 g of carbohydrates… can somebody on keto eat a sweet potato
Hi Carol, yes, you may eat sweet potato as long as you balance your macros and time your glycemic load appropriately. You can read more about this on our blog: Carbs on Keto: How to Time Your Carbs To Stay in Ketosis
Yogurt is perfectly ok, if it’s the “right” one… Try non-fat greek plain yogurt
Two Good makes a flavored greek yogurt with only 2 grams of sugar. I just started seeing this in a few stores a couple weeks ago and have tried several flavors.
Can you eat as much keto veggies you want on the keto diet
Hi Ambyr, it will still vary on your diet goal. The article shows how much carb content there is per specific veggie. It’s always important to calculate your macros and be mindful of serving sizes.
What about green onions? Are they a moderate consumption or plenty?
thank you foo clarifying a lot of what I need to know. been keto for 1.5 years. Was getting heart palpitation and hearing my heart beat. this helps a great deal to start with the proper foods.