35 Best Keto Vegetables(Low Carb Chart)

Low-carb vegetables are considered keto-friendly. Canned broccoli, for instance, can be eaten on a daily basis.

The low carb keto vegetables have been in the news recently due to their widespread popularity among consumers who suffer from peanut butter constipation.

Moreover, these best low carb vegetables can be beneficial for people with coconut milk constipation and maintaining keto and high blood pressure inverse relationship.

Unfortunately despite being an excellent source of vitamins B1 – D and K2 you’re not going too far down your carb shopping list without seeing something called “crunchy bits.”

This delicious mixture of vegetables will add healthy health benefits to your diet including reduced cholesterol, weight loss, and controlling prediabetes range.

That’s why you should consume more vegetables than meat. If you are a vegetarian you can replace keto friendly meats with keto vegetables.

Moreover, vegetable oil contains antioxidants that help prevent cancer as well (Vitamin A). It also reduces the risk of heart disease. Try adding vegetable oils to smoothies or marinades.

Here we have given 35 best low net carb vegetables chart that is keto also. You will get a little number of net carbs from the majority of these vegetables.

You can consume these keto approved vegetables in your keto diet. These vegetables help you to maintain a healthy lifestyle. Also, net carbs in vegetables chart are included for your reference.

Arugula

Arugulas are good keto vegetables. It contains 2.05 g net carb per 100g serving. It’s a nutrient-dense plant that can be considered one of the most convenient and inexpensive healthy vegetables around. This ketogenic vegetable is considered one of the healthiest food for kids. This fresh variety has an impressive number, 15 parts per million (ppm), to make it ideal as a healthy component in home remedies for reducing pain. Keto friendly arugula is especially good for skin, hair (especially in dry places), eyes & mouth.

Arugula Nutrition Value(100 g serving (1))

  • Calories: 25
  • Fiber: 1.6 g
  • Protein: 2.58 g
  • Fat: 0.66 g
  • Carbohydrates: 3.65 g
  • Sugar: 2.05 g
  • Net carbs: 2.05 g

Asparagus

You may ask is asparagus a low carb vegetable? Yes, asparagus has only 1.78 g net carb per 100g serving. It is full of healthy iron, vitamin C, and other beneficial minerals and antioxidants. The keto-friendly veggie also contains fiber which is a natural food source to help lower cholesterol levels. A good way to enjoy these gorgeous edible greens is by cooking them, using spices like garlic and ginger. Other ways you can use wild peas include slicing with your hands (and probably eating that) and stews on the side if there’s room left over. Dried chili peppers are great additions too. However, you should not eat much more asparagus. Otherwise, it will make your ketosis urine smells like asparagus.

Asparagus Nutrition Value(100 g serving(2))

  • Calories: 20
  • Fiber: 2.1 g
  • Protein: 2.2 g
  • Fat: 0.12 g
  • Carbohydrates: 3.88 g
  • Sugar: 1.88 g
  • Net carbs: 1.78 g

Bamboo Shoots

Bamboo Shoots are keto vegetables that have 3 g net carbs per serving of 100g. The best thing about bamboo shoots is that they’re packed with fiber, protein, and other nutrients necessary for a healthy metabolism. It is best not to use fresh bamboo shoots in your diet or supplements if they contain MSG which contains 5 major constituents: glutamate, glutamic acid (a chemical found primarily at ground level), carbon monoxide, and ethylenediamine disulfide. Boiled bamboo shoots are used in keto-friendly veggie dishes. Bamboo shoot noodles are a tasty meal to eat in lunch. It is usually served with a sprig of ginger root, which adds sweetness to your noodles. They provide both tenderness to your body as well that they do so much more than just eating them!

Bamboo Shoots Nutrition Value(100 g serving(3))

  • Calories: 27
  • Fiber: 2.2 g
  • Protein: 2.6 g
  • Fat: 0.3 g
  • Carbohydrates: 5.2 g
  • Sugar: 3 g
  • Net carbs: 3 g

Bok Choy

Bok Choy’s are keto friendly vegetables that have 1.18 g net carb per serving(serving size-100g). These low net carb vegetables are packed with fiber and omega 3s, but they tend to get expensive when buying fresh off the market. Bok Choy can be eaten without extra sugar as a side dish during lunch or dinner. The delicious veggie dish will give you enough protein for everything in your diet plan! Ketogenic Bok Choy soup is a very filling, flavorful soup that will fit perfectly into your weeknight meal plans. You should eat this classic broth which is an excellent side dish on any main course menu!

Bok Choy Nutrition Value(100 g serving(4))

  • Calories: 13
  • Fiber: 1 g
  • Protein: 1.5 g
  • Fat: 0.2 g
  • Carbohydrates: 2.18 g
  • Sugar: 1.18 g
  • Net carbs: 1.18 g

Broccoli

Broccoli is one of the most keto-friendly vegetables you can find. Broccoli contains 4.04 g net carbs per serving of 100g cup. But if you’re thinking that broccoli doesn’t taste as good when it comes to fiber and healthy fats then this may be something you should consider buying for yourself instead. There are a couple of ways you could add more calcium to your diet without compromising on flavor or nutrition! You can take broccoli keto soup. 2 cups (180ml) of this soup is worth(240 mg Carb / 3 grams Fiber). Another favorite broccoli recipe you can make is called “The Best Part Veggie”. This simple stir fry uses no refined sugars or flour to create an amazing base for soup – just fresh mushrooms and creamy mozzarella cheese sauce on top! It’s so good that we have added 1 extra teaspoon of sugar in our regular broth after mixing up batches alongside some homemade shredded broccoli carrot cake crumbles.

Broccoli Nutrition Value(100 g serving(5))

  • Calories: 34
  • Fiber: 2.6 g
  • Protein: 2.82 g
  • Fat: 0.37 g
  • Carbohydrates: 6.64 g
  • Sugar: 1.7 g
  • Net carbs: 4.04 g

Brussels Sprouts

Brussels Sprouts is considered healthy ketogenic veggies. It contains 5.15 g net carbs against 100g serving. Brussels sprout seeds can be eaten raw, or cooked in a variety of recipes ranging from breakfast to brunch. There are many ways to cook and eat them. Roasted brussels sprouts are simply seasoned with salt, pepper. You can add olive oil also. The end product is an extremely flavorful dish – perfect for any dinner party or brunch crowd! The low-carb vegetable has several health benefits. It’s gluten-free (vegan & paleo). The vitamin C of this keto brussels sprout helps to fight cancer and boosts metabolism. Brussels sprout chocolate is a keto smoothie. The delicious drink is rich sweet flavors that you won’t miss if you’ve never had them before.

Brussels Sprouts Nutrition Value(100 g serving(6))

  • Calories: 43
  • Fiber: 3.8 g
  • Protein: 3.38 g
  • Fat: 0.3 g
  • Carbohydrates: 8.95 g
  • Sugar: 2.2 g
  • Net carbs: 5.15 g

Cabbage

Cabbage contains approx 3.3 g net carbs per plate of 100g. The low in carb green veggie can boost weight loss drive. The keto cabbage salad with cucumbers adds up to about 7p (95bsp). If you eat all the greens that week, your daily deficit will be only 1hrs! Cabbage Chicken Sandwich is a perfect low-calorie side dish. It’s good as an appetizer, with its meaty flavors and slightly spicy flavor, or over rice for lunch the next day. In this recipe, we use sauteed broccoli florets to prepare our sauce while also adding in some of our favorite ingredients from BBQ: sweet onion, garlic, chives, fresh herbs, vinegar. This delicious sandwich gets super simple, but then once you add it all together… what can you do? The right amount goes a long way – we recommend taking one cup per person! And that may sound like too much (especially if you’re on keto). Cabbage is packed with useful nutrients, especially vitamin C and fiber. The greens are rich in proteins, vitamins A (vitamin B1), D-glucosamine 1, E, K(6), L-ascorbic acid, Mg, Zinc & Calcium as well! The green keto-friendly veggie can strengthen the bones and improve heart health.

Cabbage Nutrition Value(100 g serving(7))

  • Calories: 25
  • Fiber: 2.5 g
  • Protein: 1.28 g
  • Fat: 0.1 g
  • Carbohydrates: 5.8 g
  • Sugar: 3.2 g
  • Net carbs: 3.3 g

Carrots

Carrots contain 6.78 g net carbs per serving(size of 100g). Carrots can be consumed with several keto veggie and non-vegan dishes. You can enjoy the carrots raw in salads also. We recommend eating whole carrots while consuming fat-free foods if you feel better after eating them or adding some meat substitutes such as chicken breast, sausage, etc. As well as take vegetables that have less carb content like broccoli from fresh veggies store it for at least one week before preparing this meal which helps balance your blood sugar level more easily. Enjoy! In a word: Delicious… delicious…. tastes awesome when cooked. The fiber-rich carrots can help keep blood sugar levels under control. Since the high-fiber keto vegetables are not packed with carbohydrates, they may reduce your chance of developing Type 2 diabetes. Carrots have almost twice the antioxidant capacity of your average green leafy vegetable – they contain many antioxidants including glutathione, riboflavin, pantothenate, selenium, etc. They’re also full of Vitamin G, Magnesium, Selenium Sulfate, and Sodium Chloride.

Carrots Nutrition Value(100 g serving (8))

  • Calories: 41
  • Fiber: 2.8 g
  • Protein: 0.93 g
  • Fat: 0.24 g
  • Carbohydrates: 9.58 g
  • Sugar: 4.74 g
  • Net carbs: 6.78 g

Cauliflower

Almost 60 percent of perfect keto meals contain cauliflower. This green veggie has only 2.97 g net carbs per 100g serving. It contains more fiber than white rice. The green vegetable is high in protein. It is a great source of omega-3 fatty acids. The best way to prepare the healthy vegetable in your pan is by roasting it with coconut oil or butter.

Cauliflower Nutrition Value(100 g serving(9))

  • Calories: 25
  • Fiber: 2 g
  • Protein: 1.92 g
  • Fat: 0.28 g
  • Carbohydrates: 4.97 g
  • Sugar: 1.91 g
  • Net carbs: 2.97 g

Celery

100g serving of celery contains only 1.37 g net carb. More than 90 percent water component is present in celery. This is a must-have low-carb and healthy option. The ketogenic veggie can add crunch and flavor to any dish. But remember that it’s best served with meat! So keep this one handy for when you’re feeling hungry or want to be sure that your guests don’t get bored after dinner and leave too soon.

Celery Nutrition Value(100 g serving(10))

  • Calories: 14
  • Fiber: 1.6 g
  • Protein: 0.69 g
  • Fat: 0.17 g
  • Carbohydrates: 2.97 g
  • Sugar: 1.34 g
  • Net carbs: 1.37 g

Collard Greens

Highly nutrient collard greens have several health benefits. Maximum 1.42 g net carbs found against 100g serving of this green veggie. Collard green vegetables have fiber in high levels are great for weight loss, especially when combined with other ingredients like garlic, onion powder, or ginger. And they are super quick to digested which leads us on the path towards healthier eating!

Collard Greens Nutrition Value(100 g serving(11))

  • Calories: 32
  • Fiber: 4 g
  • Protein: 3.02 g
  • Fat: 0.61 g
  • Carbohydrates: 5.42 g
  • Sugar: 0.46 g
  • Net carbs: 1.42 g

Cucumber

Although cucumbers are low in calories they contain several useful vitamins and antioxidants. Its low net carb of 1.46 g(100g serving size) makes it ketogenic. They also provide important protein as well, especially when combined with nuts. The first antioxidant found in cucumber is zinc. Zinc provides power to the heart which promotes health through good blood circulation.

Cucumber Peeled Nutrition Value(100 g serving(12))

  • Calories: 10
  • Fiber: 0.7 g
  • Protein: 0.59 g
  • Fat: 0.16 g
  • Carbohydrates: 2.16 g
  • Sugar: 1.38 g
  • Net carbs: 1.46 g

Eggplant

Eggplant has very low net carbs, only 2.88 g per serving(100g size). The green veggie is a good source of health-friendly manganese. Manganese has a powerful ability to prevent certain cancers by activating immune cells; this helps protect against cancer. It also contains magnesium which plays a crucial role in regulating DNA synthesis while increasing brain functions. Other nutrients include iron, magnesium, vitamin B6, etc. Several vegan keto recipes are prepared by using eggplants. It is also famous for side dishes.

Eggplant Nutrition Value(100 g serving(13))

  • Calories: 25
  • Fiber: 3 g
  • Protein: 0.98 g
  • Fat: 0.18 g
  • Carbohydrates: 5.88 g
  • Sugar: 3.53 g
  • Net carbs: 2.88 g

Fennel

Only 4.2 g net carbs per 100g serving make fennel an excellent keto-friendly vegetable. Fennel is a low carb, no cholesterol food that can be used in treating diabetes and heart disease. It’s high in fiber and protein which helps lower blood sugar levels. Fennels can be combined with salads, soups, and keto side dishes.

Fennel Nutrition Value(100 g serving (14))

  • Calories: 31
  • Fiber: 3.1 g
  • Protein: 1.24 g
  • Fat: 0.2 g
  • Carbohydrates: 7.3 g
  • Sugar: 3.93 g
  • Net carbs: 4.2 g

Garlic

Garlic has the highest net carb of 31 g per 100g serving. However, you can eat garlic on keto because it is used as spices, not in bulk. The flavor also makes up for this lower glycemic load (2.8) but you should consider using more garlic if you are eating healthy and don’t need all carbs at once. Garlic can be used as raw or cooked. Garlic causes its flavor to become more intense when processed into a paste and then exposed to hot water where it develops a strong smell.

Garlic Nutrition Value(100 g serving (15))

  • Calories: 149
  • Fiber: 2.1 g
  • Protein: 6.36 g
  • Fat: 0.5 g
  • Carbohydrates: 33.1 g
  • Sugar: 1 g
  • Net carbs: 31 g

Green Beans

Green beans contain 4.27 g net carbs against a serving of 100g bowl. This keto veggie contains many essential vitamins and minerals. In addition, it is rich in fiber and amino acids. You can also add your favorite vegetables with the curry for extra flavor but we prefer to keep this vegetarian option. It’s because there are not too bad alternatives that will give you adequate nutrition without cooking more than 50 minutes worth or eating almost all of your food as soon afterward. Plus, these keto-friendly green beans salads have so much healthy energy content!

Green Beans Nutrition Value(100 g serving (16))

  • Calories: 31
  • Fiber: 2.7 g
  • Protein: 1.83 g
  • Fat: 0.22 g
  • Carbohydrates: 6.97 g
  • Sugar: 3.26 g
  • Net carbs: 4.27 g

Jicama

Jicama is a low carb root vegetable. Its extremely low carb makes it keto-friendly. The veggie contains only 3.92 g net carbs per 100g serving. You’ll also notice there’s plenty of fiber in jicama recipes, and so you can eat more on the side than inside! In addition to being super convenient for those who prefer plant-based eating. Vitamin C, potassium, folate, and magnesium are found in jicama. These have several health benefits including glowing skin, perfect metabolism, control diabetes, etc.

Jicama Nutrition Value(100 g serving (17))

  • Calories: 38
  • Fiber: 4.9 g
  • Protein: 0.72 g
  • Fat: 0.09 g
  • Carbohydrates: 8.82 g
  • Sugar: 1.8 g
  • Net carbs: 3.92 g

Kale

100 g serving of kale contains 0.32 g net carb. Kale is a super nutritious leafy green vegetable that helps to achieve quick weight loss. One of the most important benefits of kales is their ability and anti-oxidant properties because they are rich in antioxidants called polyphenols. Kale contains a wide range that includes: phenolic compounds such as kaempferol, flavonoids, tannins, and also colloidal components including anthocyanins along with lycopene or curcumin. It may be added to fish products for its skincare use by reducing inflammation-associated bacteria found on your hands so this can help reduce pain after scratching during cleaning activities. Although sometimes used raw it usually needs cooking at low heat first. A glass jar of kale boasts one serving of antioxidants which may also help prevent some types 1 cancers by blocking certain pathways involved when cancer cells make damaged tissue tumors grow into larger ones. Kale’s high nutritional value likely comes from its unique bran structure.

Kale Nutrition Value(100 g serving (18))

  • Calories: 35
  • Fiber: 4.1 g
  • Protein: 2.92 g
  • Fat: 1.49 g
  • Carbohydrates: 4.42 g
  • Sugar: 0.99 g
  • Net carbs: 0.32 g

Kohlrabi

Kohlrabi can be eaten as a replacement for sweet potatoes. But is kohlrabi keto? Is it safe to eat on the keto diet? Yes, kohlrabi is common among the low carb vegetables chart. Kohlrabi contains 2.6 g net carb per 100 g serving size. You can consume the green veggie as raw or cooked. Its texture is soft and chewy which makes it a great starter for soups and stews. As an added bonus, the healthy taste of kohlrabi cookies comes from using coconut flour. As such this recipe works well with any kind of danish or grain bread though we prefer that you don’t add large amounts to most recipes because they will dry out quickly if not used regularly. Mashed kohlrabi is a good keto snack. The vitamin C-rich green veggie stops cell damages and healthy antioxidants can slow down cancer cell growth.

Kohlrabi Nutrition Value(100 g serving (19))

  • Calories: 27
  • Fiber: 3.6 g
  • Protein: 1.7 g
  • Fat: 0.1 g
  • Carbohydrates: 6.2 g
  • Sugar: 2.6 g
  • Net carbs: 2.6 g

Leek

Leek has a bit higher net carbs than other ketogenic green vegetables. It contains 12.4 g net carbs per 100 g serving. Leeks are considered among keto vegetables that is full of nutrients. It can lower heart disease risk. It has been linked with improvements in blood pressure, body temperature, and insulin levels(HealthyNutrition). In addition to being an awesome source for dietary fiber —which contains essential minerals such as magnesium, potassium—vegan veggie options will have you feel great without the added calorie or cholesterol content found from sugar-laden sweets.

Leeks Nutrition Value(100 g serving (20))

  • Calories: 61
  • Fiber: 1.8 g
  • Protein: 1.5 g
  • Fat: 0.3 g
  • Carbohydrates: 14.2 g
  • Sugar: 3.9 g
  • Net carbs: 12.4 g

Lettuce

Keto-friendly lettuce contains 1.57 g net carb per serving(serving size-100g). Several low-carb meals use lettuce as their main ingredient because of its nutritious value. Lettuce is commonly used in salads. But sometimes lettuce leaves can be used as a garnish, or eaten on their own without having to add any juice. It should be mixed thoroughly with ice water so that it does not clog pores, and then stirred vigorously to make sure everything makes it through the liquid phase. If your vegetable leaves do leak out of the rinds or you have moldy greens on your lettuce, these areas can add serious health risks!

Lettuce Nutrition Value(100 g serving (21))

  • Calories: 15
  • Fiber: 1.3 g
  • Protein: 1.36 g
  • Fat: 0.15 g
  • Carbohydrates: 2.87 g
  • Sugar: 0.78 g
  • Net carbs: 1.57 g

Mustard Greens

Mustard greens contain only 1.47 g net carb per serving(serving size-100 g). Low net carbs make mustard greens an excellent keto veggie. This helps to keep you moving through the day more efficiently and without a negative impact on your energy levels. And even better, these salad greens will be very convenient when it comes time to travel back home! Eating this low-carb veggie reduces daily carb intake levels which help to maintain a ketosis state. Because of this mustard greens can reduce weight fast.

Mustard Greens Nutrition Value(100 g serving (22))

  • Calories: 27
  • Fiber: 3.2 g
  • Protein: 2.86 g
  • Fat: 0.42 g
  • Carbohydrates: 4.67 g
  • Sugar: 1.32 g
  • Net carbs: 1.47 g

Okra

Okra is a low carb vegetable. The net carbs in okra are 4.25 grams against a serving size of 100 grams. Its low-carb and high-fiber profile makes the green veggie keto friendly. Okra is nutrient rich vegetable. It contains vitamin C, K, B6, manganese, potassium, etc. Okra is very beneficial for pregnant women and diabetic patients. Okra can be eaten raw, cooked, or steamed. Several ketogenic recipes use this. Okra steamed with garlic is a spicy side dish for lunch.

Okra Nutrition Value(100 g serving (23))

  • Calories: 33
  • Fiber: 3.2 g
  • Protein: 1.93 g
  • Fat: 0.19 g
  • Carbohydrates: 7.45 g
  • Sugar: 1.48 g
  • Net carbs: 4.25 g

Onion

Are onions keto friendly? Yes, onions are low in carbs and most widely consumed among the best keto vegetables list. Moreover, onions are healthy for heart patients. Onion reduces LDL in the blood. It also controls blood sugar levels. That’s why it’s safe for diabetics. It has 7.64 g net carbs per serving of 100g. The net carb count again reduces during cooking because onions are mainly used as flavors (onion paste or powder).

Onion Nutrition Value(100 g serving (24))

  • Calories: 40
  • Fiber: 1.7 g
  • Protein: 1.1 g
  • Fat: 0.1 g
  • Carbohydrates: 9.34 g
  • Sugar: 4.24 g
  • Net carbs: 7.64 g

Pumpkin

Pumpkins are keto friendly fruits according to science although it’s considered a vegetable. It’s also called winter squash. One serving of 100 g pumpkin contains 6 g net carbs. The nutrients of pumpkin make it a healthy green vegetable. The high antioxidants of pumpkin can save you from several chronic diseases. Both pumpkin pulp and seeds are used in recipes. Pumpkin soup and pumpkin cakes are delicious foods to eat.

Pumpkin Nutrition Value(100 g serving (25))

  • Calories: 26
  • Fiber: 0.5 g
  • Protein: 1 g
  • Fat: 0.1 g
  • Carbohydrates: 6.5 g
  • Sugar: 2.76 g
  • Net carbs: 6 g

Radishes

Radishes are another low carb keto vegetables that can be eaten instead of sweet potatoes. Radishes have only 1.8 g net carbs against 100 g serving. They’re good for you because they don’t have too much salt or sugar in them. Radishes have a low glycemic index (GI) which prevents blood sugar spikes in your stomach or intestines and reduces constipation, bloating, stomach ache, etc. The ketogenic radishes also stop overweight or obesity and promote healthy weight loss.

Radishes Nutrition Value(100 g serving (26))

  • Calories: 16
  • Fiber: 1.6 g
  • Protein: 0.68 g
  • Fat: 0.1 g
  • Carbohydrates: 3.4 g
  • Sugar: 1.86 g
  • Net carbs: 1.8 g

Snow Peas

Snow peas are a crunchy and tasty ketogenic vegetable. Snow peas keto can be eaten raw or cooked. Snow peas are one of the most common ingredients of keto salad. They take just minutes to cook when boiling up in water (like I am), making them an excellent alternative to frozen vegetables on the stovetop. Snow peas contain only 4.9 g net carb per 100 g serving size. The vitamins A and B of snow peas help to reduce inflammation. That’s why snow peas can treat diabetes and heart diseases.

Snow Peas Nutrition Value(100 g serving (27))

  • Calories: 42
  • Fiber: 2.6 g
  • Protein: 2.8 g
  • Fat: 0.2 g
  • Carbohydrates: 7.5 g
  • Sugar: 4 g
  • Net carbs: 4.9 g

Spinach

Spinach is a genuine source of iron, magnesium, and manganese. Spinach also contains folate – a mineral that is extremely important for the normal development of children’s bodies. Spinach has 1.43 g net carbs per 100 g serving. The fiber rich spinach smoothie is a ketogenic drink for weight loss. The greens will take on extra flavor while eating at home since they are rich in minerals like potassium (they should be more than 200 mg per cup), vitamin E(12mg/l), or calcium (1g per 100ml). When cooked with meat however they lose some weight though usually not enough. So we recommend using frozen vegetable platters instead but this does affect your intake somewhat! In terms, it comes down mostly nutrients that our bodies need when we eat foods containing them. Spinach has a good impact on bones.

Spinach Nutrition Value(100 g serving (28))

  • Calories: 23
  • Fiber: 2.2 g
  • Protein: 2.86 g
  • Fat: 0.39 g
  • Carbohydrates: 3.63 g
  • Sugar: 0.42 g
  • Net carbs: 1.43 g

Swiss Chard

Swiss chard is loaded with healthy nutrients but low in net carbs. Swiss chard has 2.14 g net carbs per serving of 100 g. Swiss chard is an excellent source of vitamins A, B6, C, E, and K. It’s also a good source of copper, magnesium, manganese, potassium, iron, and dietary fiber. Chards are also rich in calcium and many other important nutrients needed to keep bones strong and healthy. This nutrient rich leafy vegetable can be consumed with plant foods like kale or spinach. You’ll know it’s going to be healthy when the vitamin levels are very high.

Chards Nutrition Value(100 g serving (29))

  • Calories: 19
  • Fiber: 1.6 g
  • Protein: 1.8 g
  • Fat: 0.2 g
  • Carbohydrates: 3.74 g
  • Sugar: 1.1 g
  • Net carbs: 2.14 g

Turnip

Turnip is a ketogenic root vegetable. Although the creamy flesh is used in recipes it has edible leaves also. Each 100 g serving of turnip contains only 4.63 g net carbs. The low calorie turnip helps people to feel fuller thus promotes healthy weight loss. The vitamin A-rich turnip veggie improves eye vision. It also helps to prevent lung diseases and skin disorders. Turnips make a great delicious topping for any dish. It’s easy to cook with as well as used in salads and stir fries, so no need for an extra saucepan! Use them to coat fish in the sauce or fry with shrimp, vegetables, and other ingredients like broccoli and carrots.

Turnips Nutrition Value(100 g serving (30))

  • Calories: 28
  • Fiber: 1.8 g
  • Protein: 0.9 g
  • Fat: 0.1 g
  • Carbohydrates: 6.43 g
  • Sugar: 3.8 g
  • Net carbs: 4.63 g

Watercress

Watercress is a perfect ketogenic leafy vegetable that has several health benefits. Watercress has only 0.79 g net carb(serving size 100 g). It makes an excellent side dish for watercress mushroom casserole, as well desserts you serve with fruit and veggies. Low carb watercress has been known to promote weight loss by making muscles shrink when consumed in large amounts (it can also decrease insulin resistance). Like many other healthy foods, there are very few ingredients that must be chosen wisely; choosing too much calcium helps balance hormones levels whereas adding vitamin C may increase blood sugar levels due to its anti-inflammatory properties. The leaves of this plant contain important antioxidant compounds called carotenoids against oxidative stress. These antioxidants protect the tissue from free radical damage resulting from injury caused during exercise.

Watercress Nutrition Value(100 g serving (31))

  • Calories: 11
  • Fiber: 0.5 g
  • Protein: 2.3 g
  • Fat: 0.1 g
  • Carbohydrates: 1.29 g
  • Sugar: 0.2 g
  • Net carbs: 0.79 g

Zucchini

Zucchini is a very useful vegetable that you can include in soups, salads sandwiches, garnishes. This zucchini makes wonderful side dishes or even as an appetizer for lunch! When you prepare this salad we recommend preparing it. This traditional 5-minute recipe is made with the addition of fresh lemon juice on top (and sometimes salt). If you would prefer to skip seasoning your sliced chicken if possible then just substitute olive oil instead. It will still have nice flavors from all of the ingredients inside but these additions definitely add some extra flavor while cooking time without any added oils need be reduced by half at most depending on how dry/freshly chopped veggies are when adding them onto the fish stock mixture. Zucchini contains 2.11 g net carbs per serving(size of 100 g). It’s low in fat, gluten-free meat substitute, and high fiber with lots of potassium, iron—as well as antioxidants like Vitamin C, magnesium, vitamins A, Vitamins B6, Vitamin K!

Zucchini Nutrition Value(100 g serving (32))

  • Calories: 17
  • Fiber: 1 g
  • Protein: 1.21 g
  • Fat: 0.32 g
  • Carbohydrates: 3.11 g
  • Sugar: 2.5 g
  • Net carbs: 2.11 g

3 More Keto Vegetables That Are Used As Spices

  • Green Pepper: You will get 4.64 grams of total carbs and 1.7 grams of dietary fiber from a 100 gram serving of sweet green pepper (33). After subtraction of dietary fibers, the net carbs of green pepper come at 2.94 grams.
  • Jalapeno Pepper: It contains 6.5 grams of total carbs, 2.8 grams of dietary fiber against 100 g serving size (34). The net carbs of a jalapeno pepper are 3.7 grams.
  • Red Pepper: A 100 gram serving of red pepper provides 6.03 grams of total carbs and 2.1 grams of dietary fiber i.e it contains 3.93 grams of net carbs (35).

Final Thoughts

You must eat vegetables to maintain a healthy life. If you do not, your health will be compromised. For an easy and enjoyable diet, vegetarianism offers no risk for diseases such as diabetes or heart disease because of its lack of meat. Healthy dieting takes many years of experience. By eating enough fiber and protein, the body should be able to go without these nutrients indefinitely (i:e., for several hours), unless there is a major stressor in addition—for instance. If an organ has just been given out or someone else needs certain medications after some time! In such cases, our suggestion would not be to skip meals at all but rather simply add additional food items before bedtime so they will provide long-lasting support during those difficult times. You can eat chopped vegetables also in the keto diet. Chopped vegetables can be used in salads such as avocado dressing, green beans, kale, etc., mix it with salad dressings like mint leaves Green tea.

Best Low Carb Vegetables

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Best Low Carb Vegetables