Dr. 'Ho' Brock on Health

The 21 Best Low-Carb Vegetables

Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.

The definition of a low-carb diet varies widely, but most are under 150 grams of carbs per day, and some go as low as 20 grams per day.

Whether or not you're on a low-carb diet, eating more vegetables is always a great idea.

Here is a list of the 21 best low-carb vegetables to include in your diet.

1. Bell Peppers
Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.

They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1, 2, 3).

One cup (149 grams) of chopped red pepper contains nine grams of carbs, three of which are fiber (4).

It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

Green, orange and yellow bell peppers have similar nutrient profiles, although red pepper is highest in certain antioxidants.

BOTTOM LINE:
Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (“net”) carbs per serving.
2. Broccoli
Broccoli is a true superfood.

It's a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.

Studies show broccoli may decrease insulin resistance in type 2 diabetics.
It's also thought to protect against several types of cancer, including prostate cancer (5, 6, 7).

One cup (91 grams) of raw broccoli contains 6 grams of carbs, two of them fiber (8).

It also provides more than 100% of the RDI for vitamins C and K.

BOTTOM LINE:
Broccoli contains 4 grams of digestible carbs per serving. It's high in vitamins C and K, may reduce insulin resistance and help prevent cancer.

3. Asparagus
Asparagus is a delicious spring vegetable.

One cup (180 grams) of cooked asparagus contains 8 grams of carbs, four of which are fiber.
It's also a good source of vitamins A, C and K (9).

Test-tube studies have found that asparagus may help stop the growth of several types of cancer,
and studies in mice suggest it may help protect brain health and reduce anxiety (10, 11, 12, 13, 14).

BOTTOM LINE:
Asparagus contains 4 grams of digestible carbs per serving. It's a good source of several vitamins and may help protect against certain types of cancer.
4. Mushrooms
Mushrooms are extremely low in carbs.

A one-cup (70-gram) serving of raw white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).

What's more, they've been shown to have strong anti-inflammatory properties (16).

In a study of men with metabolic syndrome, eating 100 grams (3.5 ounces) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers (17).

BOTTOM LINE:
Mushrooms contain 1 gram of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.

5. Zucchini
Zucchini is a popular vegetable and the most common type of summer squash. Summer squash has a long shape and soft skin that can be eaten.

In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

One cup (124 grams) of raw zucchini contains 4 grams of carbs, one of them fiber.

It's a good source of vitamin C, providing 35% of the RDI per serving (18).

Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

BOTTOM LINE:
Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.

6. Spinach
Spinach is a leafy green vegetable that provides major health benefits.

Researchers report that it can help prevent damage to DNA.
It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (19, 20, 21).

What's more, it's an excellent source of several vitamins and minerals.
One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).

Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.

For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber (22, 23).

BOTTOM LINE:
Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.
7. Avocados
Avocados are a unique and delicious food.

Although technically a fruit, avocados are typically consumed as vegetables.
They're also high in fat and contain very few digestible carbs.

A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).

Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health.
Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (25, 26).

They're also a good source of vitamin C, folate and potassium.

Although avocados are a fairly high-calorie food, they may be beneficial for weight management.
In one study, overweight people who included half an avocado at lunch reported feeling fuller and had less desire to eat over the next five hours (27).

BOTTOM LINE:
Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber.
8. Cauliflower
Cauliflower is one of the most versatile and popular low-carb vegetables.

It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.

One cup (100 grams) of raw cauliflower contains 5 grams of carbs, three of which are fiber. It's also high in vitamin K and provides 77% of the RDI for vitamin C (28).

Like other cruciferous vegetables, it's also associated with a reduced risk of heart disease and cancer (29, 30).

BOTTOM LINE:
Cauliflower contains 2 grams of digestible carbs per serving. It is also high in vitamins K and C, and may help prevent heart disease and cancer.

9. Green Beans
Green beans are sometimes referred to as snap beans or string beans.

They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes do.

A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, four of which are from fiber (31).

They're high in the green pigment known as chlorophyll, which animal studies suggest may help protect against cancer (32).

In addition, they contain carotenoids, which are associated with improved brain function during aging (33).

BOTTOM LINE:
Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.
10. Lettuce
Lettuce is one of the lowest-carb vegetables around.

One cup (47 grams) of lettuce contains 2 grams of carbs, one of which is fiber (34).

Depending on the type, it may also be a good source of certain vitamins.

For instance, romaine and other dark-green varieties are rich in vitamins A, C and K. They're also high in folate.

Folate helps decrease levels of homocysteine, a compound known to increase heart disease risk. In one study of 37 women,
consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (35).

BOTTOM LINE:
Lettuce contains 1 gram of digestible carbs per serving. It's high in several vitamins, including folate, which may lower heart disease risk.
11. Garlic
Garlic is known for its beneficial effects on immune function.

Studies have found that it may boost resistance to the common cold virus and decrease blood pressure (36, 37, 38).

Although it's a high-carb vegetable by weight, the amount typically consumed at a sitting is very low due to its strong taste and aroma.

One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fiber (39).

BOTTOM LINE:
Garlic contains 1 gram of digestible carbs per clove. It may reduce blood pressure and improve immune function.

12. Kale
Kale is a trendy vegetable that's also extremely nutritious.

It's loaded with antioxidants, including quercetin and kaempferol.

These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases (40, 41, 42).

One cup (67 grams) of raw kale contains 7 grams of carbs, one of which comes from fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C (43).

A high intake of vitamin C has been shown to improve immune function and increase the skin's ability to fight damaging free radicals, which can speed up the aging process (44, 45).

BOTTOM LINE:
Kale contains 6 grams of digestible carbs per serving. It’s high in antioxidants and has more than 100% of the RDI for vitamins A and C.
13. Cucumbers
Cucumbers are low in carbs and very refreshing.

One cup (104 grams) of chopped cucumber contains 4 grams of carbs with less than 1 gram from fiber (46).

Although cucumbers aren't very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.

Results from test-tube and animal studies suggest it has anti-cancer and anti-inflammatory properties and may protect brain health (47, 48, 49).

BOTTOM LINE:
Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health.
14. Brussels Sprouts
Brussels sprouts are another delicious cruciferous vegetable.

A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbs, two of which are fiber (50).

It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.

What's more, controlled human studies suggest that eating Brussels sprouts may reduce risk factors for cancer, including colon cancer (51, 52).

BOTTOM LINE:
Brussels sprouts contain 4 grams of digestible carbs per serving. They're high in vitamins C and K and may help reduce cancer risk.

15. Celery
Celery is extremely low in digestible carbs.

A one-cup (101-gram) serving of chopped celery contains 3 grams of carbs, 2 of which are fiber. It's a good source of vitamin K, providing 37% of the RDI (53).

In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping to treat cancer (54).

BOTTOM LINE:
Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties.
16. Tomatoes
Tomatoes have a number of impressive health benefits.

Like avocados, they are technically fruits but usually consumed as vegetables.

They're also low in digestible carbs. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, two of which are fiber (55).

Tomatoes are a good source of vitamins A, C and K. In addition, they're high in potassium, which can help reduce blood pressure and decrease stroke risk (56).

They've also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer (57, 58).

Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption (59).

BOTTOM LINE:
Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium.
They may help protect heart health and reduce cancer risk.
17. Radishes
Radishes are low-carb vegetables with a sharp, peppery taste.

One cup (116 grams) of raw sliced radishes contains 4 grams of carbs, two of which are fiber (60).

They're fairly high in vitamin C, providing 29% of the RDI per serving.

Radishes are one of the Brassica vegetables, which have been shown to reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen (61).

BOTTOM LINE:
Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.

18. Onions
Onions are a tasty and nutritious vegetable.

Although they are fairly high in carbs by weight, they're usually consumed in small amounts because of their robust flavor.

A half cup (58 grams) of sliced raw onions contains 6 grams of carbs, one of which is fiber (62).
Onions are high in the antioxidant quercetin, which may lower blood pressure (63).

One study of overweight and obese women with polycystic ovary syndrome (PCOS) found that red onion consumption reduced LDL cholesterol levels (64).

BOTTOM LINE:
Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.
19. Eggplant
Eggplant is a common vegetable in many Italian and Asian dishes.

A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, two of which are fiber (65).

It's not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health (66).

It also contains an antioxidant known as nasunin in the purple pigment of its skin.
Researchers have reported that nasunin helps reduce free radicals and may protect brain health (67).

BOTTOM LINE:
Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.
20. Cabbage
Cabbage has some impressive health benefits.

As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (68, 69).

One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, three of which are fiber (70).

It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.

BOTTOM LINE:
Cabbage contains 2 grams of digestible carbs per serving. It's high in vitamins C and K and may reduce the risk of certain cancers.

21. Artichokes
Artichokes are delicious and nutritious.

One medium-sized globe artichoke (120 grams) contains 14 grams of carbs.

However, 10 grams come from fiber, making it very low in digestible (net) carbs (71).

A portion of the fiber is inulin, which acts as a prebiotic that feeds the healthy gut bacteria (72).

What's more, artichokes may protect heart health. In one study, when people with high cholesterol drank artichoke juice,
they experienced a reduction in inflammatory markers and improvement in blood vessel function (73).

BOTTOM LINE:
Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.

Take Home Message
There are many tasty vegetables that can be included on a low-carb diet.

In addition to being low in carbs and calories, they may also reduce disease risk and improve your overall health and well-being.

https://www.healthline.com/nutrition/21-best-low-carb-vegetables

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List of the Best Low-Carb Fruits and Vegetables

Low-carb fruits
Low-carb vegetables
Low-carb diets
Takeaway
Introduction
Getting enough fruits and vegetables each day can be a challenge for some, but we all know it’s important.

Not only do fruits and vegetables contain nutrients that support our bodies’ daily functions,
but research has shown that these foods can help reduce the risk of certain cancers and other chronic diseases.

In addition to conveying these health benefits, fresh fruits and vegetables are generally low in fat and calories,
which may make them an appealing choice for people watching their weight. However, some dieters may be wary of them if they’re trying to cut carbs.
After all, don’t fruits and veggies contain a lot of sugar and carbs?

It’s true, fruits and vegetables do contain carbohydrates, but that’s no reason to leave them off your plate.
Fruits and veggies contain varying amounts of carbs, so choosing the right ones,
in the right amounts, means you can enjoy the health benefits of these delicious and versatile foods while you cut carbs.

Read on for our lists of the best low-carb fruits and vegetables to incorporate into your healthy low-carb eating plan.

LOW-CARB FRUITS
List of the best low-carb fruits
watermelon
Some low-carb diets specifically say to avoid fruit, at least for a certain part of the diet.
This is because fruit tends to have a higher carbohydrate content than most vegetables, due to its higher amount of naturally occurring sugars.

But these sugars aren’t all bad — for most people, in appropriate amounts, they can all serve a healthy purpose without going overboard on carbs.

The three types of sugars found in fruits are glucose, fructose, and sucrose.

Glucose is the body’s preferred and default energy source for the brain and muscles, as well all other cells in the body.

Fructose is metabolized exclusively by the liver, which is different from how the body metabolizes glucose.
While some research has cautioned against regularly consuming high levels of fructose, this advice applies to added fructose, such as high fructose corn syrup or agave nectar, not whole fruit.

Sucrose may be more familiar to you as “table sugar,” but it also occurs naturally in some fruits.
Our bodies are equipped with an enzyme to break it down into glucose and fructose, and then metabolize it as each of those individual sugars.

If your doctor has recommended that you avoid sugar, or fructose in particular, you should follow your doctor’s orders.

But if not, you can likely find a way to fit fruit into your low-carb diet.

Some types of fruit have fewer carbs per standard serving, mostly due to their higher water, or have fewer absorbable carbohydrates due to their high fiber content.
These absorbable carbs are often referred to as net carbs.

Fiber is a carbohydrate, but it’s one that your body can’t absorb, so it doesn’t affect your blood sugar like other carbohydrates do. So some people consider net carbs more important than total carbs.

To obtain a food’s net carb value, simply subtract the grams (g) of fiber it contains from its total carbohydrates.

Here’s our list of the best low-carb fruits.

1. Watermelon

This quintessential fruit of summer scores lowest in carbohydrate content, packing only 7.55 g per 100 g of fruit.
It’s low in fiber, so most of this carbohydrate is absorbed. Watermelon is also high in vitamin A and has a high water content, which will fill you up while providing fewer calories. Even the rind has health benefits!

2. Berries

Berries are a popular choice for people watching their carb intake,
and strawberries have the fewest carbs of all types of berries, while blackberries have the fewest net carbs.

For each 100 g of strawberries, you’ll get 7.68 g of carbohydrates and 2 g of carbohydrates, yielding a net of 5.68 g of carbohydrates.

For each 100 g of blackberries, you’ll get 9.61 g of carbohydrates, but 5.3 g of fiber, netting only 4.31 g.

Raspberries are also an excellent choice, as they net only 5.44 g of carbohydrates per 100 g serving.
They’re also an excellent source of antioxidants, potassium and vitamin C among many other nutrients.
And they contain phytochemicals, which are compounds that may prevent certain chronic diseases.

3. Cantaloupe

This popular orange melon is great on a hot summer day and contains only 8.16 g of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates.

Melons are also considered to be low-fructose fruits. Some people like to eat cantaloupe or honeydew with tuna salad.
Try blending cantaloupe with lime, mint, and water to make a refreshing agua fresca.

peaches
4. Avocados

Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 g of avocado,
you’ll get an estimated 8.53 g of carbohydrate, 6.7 g of fiber, netting only 1.83 g of carbohydrates!

In addition, that serving of avocado will give you healthy monounsaturated fats, which are known to be good for heart health, among other benefits.
Slice avocado on top of a salad or wrap, make an avocado tomato salad, or serve it with boiled eggs. And learn 16 reasons why you don’t want to miss out on avocados.

5. Honeydew

Honeydew, another melon, comes in at 9.09 g of carbohydrates and 0.8 g of fiber for every 100 g, netting 8.29 g of carbohydrates.
It’s also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.

Try prosciutto-wrapped honeydew melon balls for a sweet-and-salty appetizer.

6. Peaches

A sweet and juicy treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 9.54 g of carbs and 1.5 g of fiber, netting only 8.04 g of carbohydrates.
For a low-carb snack, serve them up with some cottage cheese.

LOW-CARB VEGETABLES
List of the best low-carb vegetables
celery
Vegetables get less of a bad rap than fruits do when it comes to carbs. They generally contain less sugar, and thus fewer carbs than fruits.

Even when you’re limiting carbs, vegetables should be an important source of nutrition in your diet.
They’re high in fiber and lower in overall calories per serving than any other food group.
Also, they contain an array of healthy compounds, including phytochemicals, vitamins, and minerals.

In general, the higher the water content in a vegetable, the lower the carb content per standard serving.

These are the best low-carb choices.

1. Cucumbers

Cucumbers are a refreshing and nutritious addition to any salad — Greek or otherwise! Peeled, they contain just 2.16 g of carbs for every 100 g.
If you prefer them with peel, that’s 3.63 g, which is still pretty low.

2. Iceberg lettuce

Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g.
Pair it with several other veggies on this list to get a low-carb salad with plenty of nutrients.

3. Celery

Celery has the same number of carbs as iceberg lettuce (2.97 g per 100 g).
Enjoy this versatile veggie with salads or in casseroles, or filled with an unsweetened nut butter.

4. White mushrooms

Mushrooms contain only 3.26 g of carbs per 100 g. Add them to an egg white omelet for a healthy, low-carb breakfast.

chard
5. Spinach

For every 100 g of spinach, you’ll get 3.63 g of carbohydrate. To put that in perspective, that’s only about 1 g per cup.
So you can load up on spinach salads and top with lean chicken breasts and fresh strawberries.

6. Swiss chard

Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 g of carbs per 100 g. Swiss chard is great in soups and sautéed with garlic.

7. Broccoli

A nutrient-dense cruciferous vegetable, raw broccoli contains 6.64 g of carbs and 2.6 g of fiber, netting only 4.04 g of carbs per 100 g.
Try it raw in a salad, lightly steamed, or in a stir-fry tossed with garlic, ginger, and a touch of olive oil.

8. Bell peppers

A light, crunchy snack when raw, or excellent sautéed with your other favorite vegetables, bell peppers have just 4.71 g of carbs per 100 g.

9. Zucchini

Zucchini can be “zoodled,” or turned into noodles with the help of a spiralizer or serrated peeler.
This makes for a delicious and lower-carb alternative to pasta, at just 3.11 g of carbs per 100 g.

Or, try zucchini thinly sliced and grilled or roasted, and then layered with other vegetables and sauce for a low-carb “lasagna.”

10. Cauliflower

Cauliflower has just 4.97 g of carbs and 2.0 g of fiber, netting only 2.97 g of carbs per 100 g serving!
In addition to enjoying its florets, you can turn it into a tasty and low-carb alternative to rice or other grains.

Just grate it using a food processor and then serve it, cooked or raw, either as a side dish,
or mixed in with other vegetables and protein, and topped with a dressing of your choice.

11. Asparagus

Asparagus has 3.88 g of carbs per 100 g. Try it steamed, or brushed with a little olive oil and roasted in the oven or grill.
Top it off with a squeeze of fresh lemon juice.

12. Alfalfa sprouts

Alfalfa sprouts, which are the sprouted seeds of alfalfa, have 2.1 g of carbs per 100 g. This nutritious veggie is a perfect salad topper.

13. Radishes

Radishes have just 3.4 g of carbs per 100 g, and are an often overlooked, but tasty and nutritious vegetable.

Sliced radishes make a great addition to salads, or enjoy whole radishes with a pinch of sea salt or dipped into your favorite spread or dressing.

14. Arugula

Arugula is a versatile leafy green that has just 3.65 g of carbs per 100 g. It’s flavorful, with a bit of a peppery-spicy quality,
and is a particularly good source of vitamin A, vitamin K, vitamin C, folate, and calcium.

Try it in salads mixed in with other greens, or cooked into sauces, soups, or stews.

15. Radicchio

Radicchio has just 4.48 g of carbs per 100 g, and its sturdy leaves can be used as lettuce wraps to fill with your choice of ingredients.

Radicchio can be enjoyed raw or cooked in a number of ways. It even holds up to grilling.

16. Tomatoes

Tomatoes have just 3.89 g of carbs, and 1.2 g of fiber, netting only 2.69 g of carbs per 100 g serving!

Enjoy them raw as an easy, healthy snack with salt and pepper, as toppings on salads or sandwiches, or cooked into soups or used to make sauces.

Other vegetables

Pickled or fermented vegetables, from cucumber pickles to cabbage sauerkraut or kimchi, can be another low-carb option to vary your vegetable intake.
Opt for fermented, not just pickled, vegetables, which contain gut healthy probiotics, and check the list of ingredients to make sure no sugar was added.

Vegetable nutrition chart

Below is a quick-and-easy guide of the nutritional value of low-carb vegetables — feel free to bring it with you on your next food shopping trip!
Remember, these values are for raw vegetables (carbohydrate content can shift slightly during cooking).

For those interested in net carbs, we included those in this chart.

Vegetable Total carbohydrates Fiber Net carbs Calories Fat Protein
alfalfa sprouts 2.1 g 1.9 g 0.2 g 23 0.69 g 3.99 g
celery 3.0 g 1.6 g 1.4 g 16 0.2 g 0.7 g
iceberg lettuce 3.0 g 1.2 g 1.8 g 14 0.1 g 0.9 g
zucchini 3.11 g 1.0 g 2.11 g 17 .32 g 1.21 g
white mushrooms 3.3 g 1.0 g 2.3 g 22 0.3 g 3.1 g
radishes 3.4 g 1.6 g 1.8 g 16 0.10 g 0.68 g
spinach 3.6 g 2.2 g 1.4 g 23 0.4 g 2.9 g
cucumber 3.6 g 0.5 g 3.1 g 16 0.1 g 0.7 g
arugula 3.65 g 1.6 g 2.05 g 25 0.66 g 2.58 g
Swiss chard 3.7 g 1.6 g 2.1 g 19 0.2 g 1.8 g
asparagus 3.88 g 2.1 g 1.78 g 20 0.12 g 2.20 g
tomatoes 3.89 g 1.2 g 1.69 g 18 0.2 g 0.88 g
radicchio 4.48 g 0.9 g 3.58 g 23 0.25 g 0.25 g
bell peppers 4.71 g 1.2 g 3.51 g 18 0.0 g 1.18 g
cauliflower 4.97 g 2.0 g 2.97 g 25 0.28 g 1.92 g
broccoli 6.64 g 2.6 g 4.04 g 34 0.4 g 2.8 g

* Nutritional values as determined by the USDA for raw, uncooked vegetables.

ADVERTISING

LOW-CARB DIETS
Low-carb diets
So now you’ve got your lists of low-carb fruits and vegetables. How much of these foods you’ll want to include in your meals depends on the type of low-carb diet you’re following.
The main types of low-carb diets include:

General low-carb. According to the American Diabetes Association, the recommended daily allowance of carbohydrate intake is 130 g per day.
Therefore, a daily intake of less than 130 g of carbs per day would be considered a “low-carb” diet.

Caveman diets. Some diets, such as the paleolithic or “paleo” approach, or the “primal” diet, call for reducing carbohydrate intake.
However, specific numbers may vary from person to person, depending on individual needs and goals.
For example, within these diets,
you might consume between 100–150 g of carbs per day, to as low as 50 g per day.

Ultra low-carb. Some people on a very restrictive low-carb diet, such as the ketogenic diet, are usually limited to 20 g or less of carbohydrates per day.

No matter which diet you follow, you should be able to add a few servings of low-carb fruits and vegetables to your meals every day.

TAKEAWAY
The takeaway
Low-carb dieting doesn’t have to mean — and shouldn’t mean — only protein and fat all the time.
Fruits and vegetables can play an important nutritional role in your low-carb eating plan.

Keep these lists of low-carb fruit and vegetable options handy to help make your plate more interesting and your nutrition more complete as you adhere to your low-carb plan.
https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetables
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Carbohydrate Content in Vegetables

Carbs aren't always bad, you know! They have gotten a pretty bad rep in the last few years, thanks to the popularity of low-carb and gluten-free diets.
But do you know what carbs are supposed to do? They're basically calories that your body can burn easily, ensuring that you have energy right away.
You need them not only for exercise, but also for overall health.
There are lots of BAD carbs, such as:
Refined sugar
Sweets
White flour products
Refined grains
These carbs will offer almost nothing in the way of nutrients, but a whole lot of sugar.
Then there are fruits and veggies, the "superheroes" of the carbs kingdom. Fruits and veggies contain a whole lot of vitamins, minerals, antioxidants, and other nutrients that your body needs.
Best of all, they contain fiber to help slow your body's absorption of said carbs.
Check out the carb content of your favorite fruits and veggies:
Search:
Vegetable Carbohydrates in gram Calories
Asparagus 2.1 18
Aubergine 2.7 17
Beetroot 5.9 31
Broccoli 2.9 25
Brussel Sprouts 3.4 31
Cabbage, average 4.4 26
Carrot 4.8 26
Cauliflower 3.3 22
Celery 2 15
Chicory 2.2 16
Courgette 2.2 20
Cucumber 2 12
Fennel 2.9 25
Gherkins 2.8 15
Gourd 2.2 13
Leek 2.5 23
Lettuce 1 11
Marrow 2 10
Mushroom 0.5 15
Okra 2 19
Onion 4.6 26
Onion, Spring 6 23
Parsnip 3 22
Peppers, yellow 4.9 28
Pumpkin 2.1 12
Radish 1.9 13
Spinach 0.6 16
Swede 4.8 26
Sweetcorn 15.7 90
Tomatoes 2.8 18
Turnip 5 26
Watercress 2.1 18
Yam 21.5 97

As you can see, there are very few carbs in veggies, and most fruits have a pretty moderate amount of carbs as well.
However, what you don't know is that the fiber in the fruits and veggies almost "cancel out" the carbs in the food you eat.
See, refined sugars and sweets contain NO fiber, so your body absorbs the sugar too quickly.
This leads to a sugar rush, a rise in your blood sugar levels that can ultimately cause your body to become less sensitive to insulin,
the hormone that keeps your blood sugar levels from rising too high.
But, with fruits and veggies, things are a bit different. There is a LOT of fiber in most veggies, almost more fiber than carbs in some cases.
The fiber doesn't stop your body from absorbing the carbs, but it slows the absorption rate.
This means that your body gets the carbs a little bit at a time, so it only produces energy a bit at a time.
There is no rush of sugar thanks to the fiber.
Clearly veggies contain A LOT less carbs than fruits. This is because most fruits are sweet, and that sweetness comes from sugar.
But even though fruits are higher in carbs than veggies, they also contain plenty of that healthy fiber to slow down the sugar absorption rate.
If you eat fruits in moderation, you don't need to worry that they will cause your blood sugar levels to shoot up.
The fiber in the fruits will slow everything down, helping your body to get just the right amount of energy from the fruit.
But when it comes to low-carb, high-fiber foods, nothing beats veggies! Not even nuts, seeds, grains, and legumes contain as few carbs and as much fiber as veggies.
For those who are trying to improve their digestive health, it's always a good idea to add more veggies to your life.

Fiber not only stops carbs from being absorbed too quickly,
but it also absorbs cholesterol, toxins, sugars, and fats in your intestines. Soluble fiber bonds with the particles of food, preventing them from being absorbed into your bloodstream.
Insoluble fiber scrubs out your intestines, leaving you with a much healthier digestive system.
The truth is that the amount of carbs in most veggies is negligible.
Some veggies--such as carrots, onions, and peppers--have a slightly higher carb content, but there is still a whole lot of fiber to stop the carbs from having a negative effect.
Even eating a few pieces of fruit per day won't have any harmful effects on your body, and you'll find that the benefits of eating more fruits (and veggies) are too many to count!

http://www.weightlossforall.com/carbohydrates-vegetables.htm

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Fruits and Vegetables: List Of Low Carbohydrates and Calories of your Favorite Fruits and Vegetable.

Fruits and vegetables are always good when included in a diet. Whether you believe in vegetarianism or not, make sure that you include some of these low carb vegetables and fruit in your daily diet. Stay fit and healthy.

Vegetables are part of a healthy diet but not all vegetables are equal. Some

contain significantly more calories and carbs than others do.

Choose your vegetables wisely. If you are able to afford them, please choose organic foods whenever possible

Unless otherwise stated, the vegetable food counts (carbohydrates and calories) are for average size portions of 3½ ounces, which is 100g.

Where the vegetables are listed as boiled or baked, this means plain boiled or baked with nothing yet added such as butter or oil.
Unless otherwise stated, the food counts are for fresh (not canned) vegetables.

Low carbohydrate vegetables are non-starchy and low in carbs. A low carb vegetable diet is the perfect way to stay lean and fit,
as these vegetables have all the necessary fiber, minerals and vitamins required by the body.
Though the exact carb count depends on the serving size, these low carb vegetables should be a daily part of your diet, no matter what the quantity.
Let us list a few low carb vegetables and fruits. When looking at some of the carb counts, know that fiber is not counted as carbohydrates.

Low Carb Vegetables

An average vegetable portion of 100g equals 3½ ounces Calories per portion stated Carbohydrates per portion stated

Aubergine (eggplant), raw, 100g 15 2.2
Alfalfa sprouts, raw, 100g 24 0.4
Artichoke-Jerusalem, boiled, 100g 41 10.6
Asparagus, boiled, 100g 22 4
Asparagus, canned, drained, 100g 19 3
Bamboo shoots, canned, 100g 11 0.7
Beansprouts mung, raw, 100g 31 4
Beetroot, raw, 100g 36 4.6
Beetroot, boiled, 100g 46 9.5
Beetroot, pickled, drained, 100g 28 5.6
Broccoli, green, boiled, 100g 24 1.3
Broccoli, green, raw, 100g 33 1.8
Broccoli, purple, boiled, 100g 19 1.3
Broccoli, purple, raw, 100g 35 2.6
BrusselsSprouts, boiled, 100g 35 3.1
Cabbage spring, boiled, 100g 7 0.6
Cabbage Chinese, raw, 100g 12 1.4
Cabbage red, raw, 100g 21 3.7
CabbageSavoy, raw, 100g 27 3.9
Cabbage, white, raw, 100g 27 5
Capsicum Pepper, green, raw 100g 15 2.6
Capsicum Pepper, red, raw 100g 32 6.4
Carrots, old, boiled, 100g 24 4.9
Carrots, young, raw, 100g 30 6
Cassava chips, 100g 354 92
Cassava, steamed, 100g 142 37
Cauliflower, boiled, 100g 28 2.3
Celeriac, raw, 100g 18 2.3
Celery, raw, 100g 7 0.9
Corn, baby sweetcorn, boiled, 100g 24 2.7
Corn kernels, canned, 100g 123 27
Corn kernels, raw 100g 93 17
Corn-on-cob, boiled, plain, 100g 66 11.6
Courgette (Zucchini), raw, 100g 18 1.8
Curly Kale, raw, 100g 35 1.4
Cucumber, unpeeled, raw 100g 10 1.5
Chicory, raw, 100g 14 1
Eggplant (aubergine), raw, 100g 15 2.2
Endive (Escarole), 100g 11 2.8
Fennel, raw, 100g 12 1.8
Garlic, fresh, raw, 100g 98 16
Leeks, raw, 100g 22 2.9
Lettuce leaf, butterhead, raw, 100 12 1.2
Lettuce, cos, romaine, raw, 100g 16 1.7
Lettuce, Iceberg, raw, 100g 13 1.9
Marrow, boiled, 100g 9 1.6
Mushrooms, common, raw, 100g 22 3.4
Potatoes, new, boiled, 100g 75 18
Potatoes, old, raw, 100g 86 20
Okra, raw, 100g 31 3
Onions, raw, 100g 64 7.9
Parsnip, raw, 100g 64 12.5
Peas, frozen, raw, 100g 66 9.3
Peas, fresh, raw, 100g 83 11.3
Pumpkin, raw, 100g 13 2.2
Radish, red, raw, 100g 12 2
Spinach, raw, 100g 25 1.6
Squash, butternut, baked, 100g 32 7.4
Squash spaghetti, baked, 100g 75 18
Zucchini (Courgette), raw, 100g 18 1.8
Sweet potato, baked, 100g 115 28
Tomatoes, canned, & liquid, 100g 16 3
Tomatoes cherry, raw, 100g 18 3
Tomatoes, ordinary, raw, 100g 17 3
Water chestnuts, canned, 100g 28 7
Watercress, raw, 100g 22 0.4
Yam, baked, 100g 153 37.5
Zucchini (Courgette), raw, 100g 18 1.8

Apart from these low carb diet vegetables, the following vegetables are also very fiber and mineral rich, without carrying a lot of carbohydrates.

Collards
Mustard Greens
Herbs like parsley, cilantro, basil, rosemary and thyme
Sea vegetables like nori
Okra
Avocados
Green beans and wax beans
Scallions or green onions
Tomatoes
Artichokes
Carrots
Turnip
Fresh ginger and garlic

Fruits are part of a healthy diet. However, some fruits contain significantly more carbs than others do.
If you are following a low carbohydrate diet and want to include fruits, choose the best low carbs fruits.
Additionally, if you want to maximize the health benefits and help our planet, eat organically grown low carb fruits whenever possible.

It’s best to avoid sweetened, canned, or dried fruit. Most dried fruit has sugar added during processing.

Dried fruits are not part of a weight loss diet. Even berries such as blueberries and cranberries have added sugar when bought as dried.

The calories in fruit count are then approximately the same as dried raisins. If you shop around, it is possible to buy sugar-free dried fruit.
This chart gives the number of calories and carbohydrates in fresh fruit.

Fruits, whole grains, oatmeal and vegetables contain complex carbohydrates. If you want to reduce or maintain your weight, a low carb diet can definitely help you.
The diet may help solve all weight related problems like heart disease and diabetes.
Lots of fresh, organic fruits and vegetables should be included in the diet as they supply the necessary nutrients to your body.
Deficiency of nutrients can lead to various health complications and fatigue, which can affect your work and health.
Low carb foods having a low glycemic index help protect your heart from damage due to fats.
Dietitians usually recommend low carb diet to diabetics.

Low Carb Fruits

Per single fruit or the portion stated Calories per fruit or the portion stated Carbohydrates per fruit or the portion stated

Apple (with the peel) 81 21
Apricot 17 4
Avocado 306 12
Banana 105 27
Blackberries (½ cup) 37 9
Blackcurrants (½ cup) 36 9
Blueberries fresh (½ cup) 41 10
Cherries (½ cup) 52 12
Cranberries fresh raw (½ cup), 23 6
Currants Red fresh (½ cup) 31 8
Dates dried/sugar (½ cup) 280 62
Date 1 fresh/unsweetened 7 2
Fig (medium) 37 10
Gooseberries fresh (½ cup) 34 8
Grapes (10 medium seedless) 36 9
Grapefruit (1 medium half) 46 12
Guava (½ cup) 42 10
Kiwi (medium) 46 11
Lemon (with peel) 22 12
Lime (with peel) 18 10
Lychees 1 oz. 19 5
Mango fresh 135 35
Melon Canteloupe (1 half) 94 22
Melon Honeydew (1 tenth) 46 12
Nectarine (medium) 67 16
Olives green (pitted) 1 oz. 33 0.4
Olives black (pitted) 1 oz. 96 2.5
Orange 65 16
Papaya (½ cup cubed) 27 7
Passion Fruit (medium) 18 4
Paw Paw 34 7
Peach 37 10
Pear (medium) 98 25
Pineapple fresh (½ cup cubed) 39 10
Plum 36 9
Prune (1 dried & pitted) 20 5
Raisins (dried ½ cup) 110 29
Raspberry (½ cup) 31 7
Rhubarb (½ cup cubed) 14 3
Satsuma 37 9
Strawberries (½ cup) 23 5
Tangerine 37 9
Tomato (large) 26 6
Tomato Cherry 3 1

If you want to have a handy list of low carb fruits and vegetables, which you can always keep with you, here is one for you.

Low Carb Foods List – Vegetables and Fruits

Sprouts like bean, alfalfa, etc.
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables
Cabbage/sauerkraut)
Mushrooms
Jicama
Avocado
Cucumbers
Asparagus
Green Beans and Wax Beans
Broccoli
Cauliflower
Peppers like green bell peppers, red bell peppers, jalapeño peppers
Summer Squash
Zucchini
Scallions or green onions
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Tomatoes
Eggplant
Tomatillos

Low Carb Foods List – Fruits
Artichokes
Fennel
Onions
Okra
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Turnip
Water Chestnuts
Pumpkin
Lemon or Lime (small amount)
Passion Fruits
Rhubarb
Raspberries
Blackberries
Cranberries
Strawberries
Casaba Melon
Papaya
Watermelon
Peaches
Nectarines
Blueberries
Cantaloupes
Honeydew Melons
Apples
Guavas
Apricots
Grapefruit

I hope you found the above lists of fruits and vegetables helpful. Now that you know about low carb foods, you can design your own low carb diet.
These food items will keep you fit and active and you will be able to achieve your goal of weight loss. It is necessary to consult a physician before opting for any diet. Be sure that you don’t have any health problem and see to it that you get all the essential nutrients when on diet.

https://blissreturned.wordpress.com/2012/02/06/fruits-and-vegetables-list-of-low-carbohydrates-and-calories-of-your-favorite-fruits-and-vegetable/

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List of Carbs in Vegetables and Printable Chart
by ADMIN - CYNTHIA PERKINS on JUNE 24, 2014
Knowing how many carbs are in your vegetables is important for managing your carbohydrate intake.
As you probably know by now,
a diet that is low in carbohydrates is an essential component for optimizing your mental and physical health.
Too many carbs (even complex) lead to insulin resistance, type 2 diabetes, heart disease, unwanted weight gain and obesity, cancer, depression, anxiety disorders,
hyperactivity, insomnia, candida overgrowth, SIBO, adrenal fatigue, cognitive decline, Alzheimer’s and dementia, alcoholism, drug addiction, sugar and carb addition,
compulsive overeating, PCOS, OCD, autoimmune disorders, and much more.

If you are following the Paleo diet as I hope you are, then your carbohydrate intake will just inherently be lower and healthier,
and the average bear can consume most vegetables pretty freely.
However, there are some vegetables that are high in carbs and individuals who have any of the aforementioned conditions or those who are following a ketogenic diet must be more stringent with their carb intake,
so knowing which vegetables are high or low in carbohydrates is a vital ingredient for meal planning.

Please note that all the numbers I provide below in my list and chart are total carbs, not net carbs, and all foods are cooked unless stated otherwise;
due to the fact that most of the conditions I mentioned earlier respond best when the majority of their foods are cooked rather than raw.
If you replace a cup of cooked vegetable with a cup of raw vegetable,
please note that the carb content would be lower, because more vegetables are condensed into a cup of cooked vegetables than a cup of raw.

So here is a list of carbs for the most common vegetables presented from lowest to highest.

Vegetables Low in Carbs
Radishes – 1 medium (raw) 0.2 grams
Alfalfa sprouts – (raw) 1 cup 0.7 grams
Lettuce – 1 cup (raw) 1 grams
Celery – 1 stalk (raw) 1.2 grams
Green onion/scallion – 1 large (raw) 1.8 grams
Bok choy – 1 cup 3 grams
Garlic – 3 cloves 3 grams
Leeks – 1/2 cup 4 grams
Zucchini – 1 cup 4.8 grams
Tomato – 1 medium (raw) 4.8 grams
Green bell peppers – 1 cup sauteed 4.8 grams
Cauliflower – 1 cup 5.2 grams
Celery – 1 cup 6 grams
Mustard greens – 1 cup 6 grams
Summer squash – 1 cup 6.8 grams
Spinach – 1 cup 7 grams
Kale – 1 cup 7 grams
Swiss chard – 1 cup 7 grams
Sweet red pepper – 1 cup sauteed 7 grams
Spaghetti squash – 1 cup 7 grams
Okra – 1 cup 7.2 grams
Asparagus – 1 cup 7.4 grams
Turnips – 1 cup 8 grams
Green Cabbage – 1 cup 8.2 grams
Eggplant – 1 cup 9 grams
Green beans – 1 cup 10 grams
Onion – 1 medium 10 grams
Red cabbage – 1 cup shredded 10 grams
Medium Carb Vegetables
Cucumber – 1 average (raw) 11 grams
Collards – 1 cup 11 grams
Jicama – 1 cup slices (raw) 11 grams
Rutabagas – 1 cup 12 grams
Pumpkin – 1 cup mashed 12 grams
Broccoli – 1 cup 12 grams
Carrot – 1 cup slices 12 grams
Brussels sprouts – 1 cup 12 grams
Artichokes – 1 medium 14 grams
Tomato sauce – 1 cup 16 grams
Beets – 1 cup 16 grams
High Carb Vegetables
Butternut squash – 1 cup 22 grams
Acorn squash – 1 cup 22 grams
Sweet potato – 1 medium 24 grams
Parsnips – 1 cup 26 grams
Potato – 1 medium (baked) 37 grams
Yam – 1 cup 37 grams
Plantains – 1 cup slices 48 grams

Please note that avocados and olives are technically fruits, so you can find them in my list of carbs for fruits rather than this page.
Although tomatoes are technically a fruit as well, I forgot to include them in my fruit chart so I have presented them here.

If it is difficult for you to reduce your carb consumption because of cravings, then you may want to take a look at my toolkit for overcoming cravings.

Below you will find a handy little chart depicting the carbs in vegetables presented above that you can print out for your convenience if you like.
http://www.holistichelp.net/blog/list-carbs-in-vegetables/
================
go to Almost Zero Carb Meal Plan
65 Low Carb Fruits and Veggies
Seize the Way |
Terrified of making the wrong decision, you enter the leafy green madness, suspicious of everything.
Sugary fruits and veggies lurk around every corner…

Printable list of the lowest carb fruits, veggies & berries.
Adding the right ratio of fruits and veggies to your diet.
Super-quick strategy if you don’t have the list.

low-carb-keto-fruit-veggie-list

The produce section can be a scary place, but a printable list makes shopping simple.
How many low carb fruits and veggies should you eat on Atkins?

And more importantly – how can you make them interesting?

low-carb-zucchini-slicer

On Atkins, cover half your plate with seasonal low carb veggies. Most of your daily carbs should come from veggies.
When counting fruit and veggie carbs, subtract the grams from fiber and count the rest toward your daily total.

Simple ways to add the right balance of veggies:

Using Veggies in Low Carb Meals

At breakfast, add vegetables to an omelet or quiche.
For a well-balanced low carb lunch, try a large salad with protein and dressing.
For dinner, choose a cut of meat, poultry or seafood with a side of vegetables and a small garden salad.

Zoodles!

This inexpensive wonder creates uniform, curly ‘noodles’ and spirals from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.

Veggie Spiralizer Bundle

low-carb-veggie-zucchini-spiralizer

The veggie spiralizer is great for making curly fries, frittatas, salads and side dishes like zoodles – low carb “pasta” made from zucchini!

Fits in your hand, stores in a drawer
Built in finger guard
Dishwasher safe for easy cleaning
Sturdy BPA-free plastic

Inspiralized Cookbook

Inspiralized veggie Cookbook

The Inspiralized Cookbook transforms more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite originals.

Zucchini turns into pesto spaghetti; jicama becomes shoestring fries; sweet potatoes lay the foundation for fried rice.

Veggie Spiralizer Cookbook

Veggie-Spiralizer-Cookbook

Top 98 Veggie Spiralizer Cookbook includes a step-by-step guide on using a spiralizer, a list of spiralizer-friendly vegetables and recipes, including:

Paleo-Friendly Carbonara
Roasted Carrot and Coconut Crostino
Chicken and Zucchini Noodle Bowl
Mediterranean Zoodle Platter
Zucchini Rice with Sweet Cider Dressing
Parmesan Broccoli Noodles with Tomatoes
Gluten-Free Parsnip Puttanesca
Avocado and Beet Omelet
Rutabaga Spaghetti with Truffle Marinara Sauce
Summer Prosciutto and Cottage Cheese Pasta

atkins low carb zucchini veggie

Atkins Veggie List

Eating low carb means spending more time in the produce aisle of your grocery store.

Choose different colors of vegetables and fruits, as the phytonutrients and antioxidants are different in each color group.

You’re more likely to meet your nutritional needs eating a variety of low carb fruit and veggies.

Serving Size: 1/4 cup, unless otherwise indicated.

Vegetable | Net Carbs

Artichoke 6.9
Asparagus (6) 2.4
Beans, green 2.9
Beets 6.5
Bok Choy 0.7
Broccoli 1.7
Brussels Sprouts 7.6
Cabbage 1.1
Carrot 5.1
Cauliflower 1.5
Celery 0.8
Collard Greens 3.0
Cucumber 1.8
Eggplant 2.0
Garlic (1 clove) 1.0
Lettuce 0.5
Mushroom 1.0
Onion 4.0
Parsnip 9.0
Peas 6.5
Peppers, Green 3.4
Peppers, Red 3.3
Pickle (1 medium) 2.0
Pumpkin 6.3
Radish 0.5
Rutabaga 4.0
Spinach 0.2
Squash, Yellow 1.4
Tomato 3.2
Turnips 2.3
Zucchini 3.3

low carb strawberry fruit

Atkins Fruit List

Fruits are a special, sweet treat. After the Atkins Induction phase, low carb fruit is allowed.
Be cautious about gorging on fruits while on a low carb diet – especially when you are first starting low carb.

Check each fruit for carb counts and measure carefully. Use our complete guide to eating fruit on Atkins Phases.
Serving Size: 1/4 cup, unless otherwise indicated.

Fruit | Net Carbs

Applesauce 6.2
Apricot (1 whole) 3.1
Avocado (1 whole) 0.5
Cantaloupe 3.0
Carambola/Starfruit (1 whole) 3.0
Cherries 4.2
Coconut 1.3
Grapes 6.7
Grapefruit (1 whole) 9.0
Honeydew 3.6
Kiwi 6.5
Lemon (1 whole) 3.8
Mango 6.3
Orange (1/2) 6.5
Passionfruit (1 whole) 2.0
Peach (1 whole) 8.9
Pineapple 4.3
Plantain (1/2 med/10?) 6.0
Plum (1 whole) 7.6
Watermelon 2.6

Atkins Berry List

Here’s a quick list of all the lowest carb berries. Serving Size: 1/4 cup, unless otherwise indicated.

Berry | Net Carbs

Acai Berry (1 oz) 5.0
Blackberry 2.7
Blueberry 4.1
Boysenberry 13.0
Cranberry 2.0
Currant 4.0
Elderberry 4.0
Gooseberry 9.0
Huckleberry (3.5 oz) 8.0
Loganberry (3.5 oz) 8.0
Pokeberry shoots 1.0
Raspberry 1.5
Salmonberry (3.5 oz) 8.0
Strawberry 1.8

Veggie Help

Enjoying fruits and veggies on Atkins works – as long as your portions stay under control.
A few extra ounces here and there can break your diet and delay your goals.

Be sure to carefully measure or weigh every serving, especially during Induction Phase 1.

Digital Food Scale

digital food scale

Ozeri’s reliable Kitchen Food Scale has a precision tare button that calculates the net weight of your ingredients,
automatically subtracting the weight of any bowl or container.

Instantly converts ounces to grams, and pounds to kilograms.

Cut Your Prep in Half

Cut stressful prep time in half using these veggie prep secrets.

Guess the Carbs Without a List

Most non-starchy vegetables are very low in carbs, less than 5 net carbs in 1/2 cup.
However, there are differences between them.

If you don’t have a list handy to check the carb counts, estimate the amounts based on what the fruit or vegetable looks like.

Group Your Veggies

Divide vegetables into four groups, depending on what part of the plant they come from.

Leaves (almost zero carb)

Trace carbs are wrapped in so much fiber that there is little, if any, impact on blood sugar.
They are rich in phytonutrients, vitamins and minerals. Examples: lettuce, spinach, Swiss chard, herbs.

Stems and Flowers (very low carb)

Some stem and flower vegetables are asparagus, cauliflower, broccoli and mushrooms.

Fruit (moderate carbs)

The fruit is the part of the plant that contains seeds. Botanically, this is the fruit of the plant,
although we tend to call it “fruit” only if it’s sweet.

Examples of “fruit” include peppers, squashes of all types, green beans, tomatoes, okra, and eggplant.
Avocado is also a fruit, but is lower in carbs than the others.

Roots (very high carb)

Many roots, such as parsnips, water chestnuts, potatoes, sweet potatoes and yams are high in carbs.

However, some are actually lower in carbs, such as jicama, radishes, celery root and carrots.

Simple, Printable List

The carb counts on this list are from the official Atkins Carb Counter list. Click the image to view, print or save.

printable low carb list of fruit and vegetables

NOTE: Fiber grams are subtracted, so the numbers you see on the list are net carbs per serving.

http://lowcarbediem.com/atkins-low-carb-fruit-vegetable-list/

================

Update 7/7/15: Clarification on carbohydrate values.

Have you just started off on your low-carb lifestyle and are wondering what vegetables are the best to eat?
Or maybe you’ve been doing it for a while now and are looking for some inspiration and something a little different.
I’ve put together the below list of 50 of our favourite low-carb vegetables in order from highest carb, down to lowest per 100g.

You may notice the numbers overall are slightly lower than you see elsewhere on the Internet, or on apps such as MyFitnessPal.
This is because the values we’ve listed below are the available carbohydrates per 100g, ie: not including soluble or insoluble fibre.

Each of the vegetables below has less than 10% carbohydrate content. All values are per 100g of the raw product.
I prefer raw vegetables where possible, or slightly blanched, but some (such as potato) shouldn’t be eaten raw.

Now before we get into it, keep in mind that it’s easier to eat 200g of pumpkin for example, than 200g of ginger, so keep things in perspective ??

If you have a few minutes, have a read through and look at the pretty pictures ?? you may just learn something new!

#50 – #41, Reasonably Low-Carb Vegetables

Lima Bean
50. Lima Beans – 9.8 g

Kicking off this list are the delicious lima beans. Now these are technically a legume, as are a few of the other items on this list,
but you can use them as vegetable in your cooking. Lima beans are also known as as butter beans.

Water Chestnuts
49. Water Chestnuts – 9.3 g

These wonderful little treats add a delicious crunch to any salad or stir-fry. The flavour is quite mild, but the crispy fresh texture is not.
They’re sometimes referred to as Chinese Water Chestnuts and can most commonly be found canned rather than fresh.

Kidney Beans
48. Kidney Beans – 9.1 g

The backbone of the deliciously British baked-beans. They’re available both canned and dried in most supermarkets.
They’re packed with potassium and magnesium and are quite high in fibre too.

Jicama
47. Jicama – 9 g

Pronounced HEE-kuh-muh, this brown, potato-looking turnip is sometimes known as the Mexican Turnip. It’s a great source of potassium and fibre.

It’s a relatively new vegetable to Australia, but can be found in some fruit and vegetable grocery shops around the place.

Beetroot
46. Beetroot – 7.7 g

Sometimes known as “beets”, the beetroot is the root portion of the beet plant. Famous for their deliciously sweet and rich flavour and their ability to stain your hands purple.

Pumpkin Butternut
45. Pumpkin (Butternut) – 7.2 g

Known in other countries as Butternut squash, these are fantastic roasted with a leg of lamb, or in a beautiful creamy butternut pumpkin soup – the perfect thing for the colder winter months.
Just be careful with your portion size! Try dipping some Low-Carb Garlic Bread in your soup.

Lentils
44. Lentils – 7.1 g

The lentil is a wonderfully versatile legume, that’s right, it’s not a vegetable either!
Despite the widespread prominence of horrible bland vegetarian dishes, there are a myriad of actually-delicious recipes containing this high-in-fibre treat.

Carrots
43. Carrots (Orange) – 5.0 g

The food of choice for our friend Buggs Bunny.
Whilst we generally only see orange carrots in supermarkets,
these root vegetables come in hundreds of different varieties and a number of colours including purple, red, white, and yellow ones.
They’re fun and easy to grow yourself at home, a great weekend project with the kids.

snow peas
42. Snow Peas – 4.8 g

Snow peas can add a delicious crunch to any salad or stir fry.
These peas are usually eaten whole in their pod,
though you can open them up and take out the peas if you want, why would you when they’re so delicious straight off the vine.
These are another great plant you can grow at home easily.

Ginger
41. Ginger – 4.8 g

This spicy root vegetable is indigenous to south China which subsequently spread out to much of Asia and eventually the rest of the world.
Today, India is the largest producer of Ginger in the world.
Turmeric and Galangal are actually in the same family of plants.
Ginger is a wonderfully versatile plant. It can be used in all sorts of cooking, can be used in a delicious honey and lemon tea, and is even commonly used in eastern medicine.

#40 – #31, Vegetables with under 5g of carbs

Onion Brown
40. Onion – 4.6 g

If you put aside their ability to make you cry (I’m sure they don’t mean it), onions are a fantastic addition to many dishes.
Oven roasted with a leg of lamb, sliced and caramelised on the bbq with a good dash (or three) of beer, or sliced very finely and put into a salad raw for a bit of extra zing.

Not just for flavouring, onions have many health benefits too. They contain chromium which can assist your body in regulating blood sugar.
Onions have been used for many hundreds of years to help heal infections and reduce inflammation.

kohlrabi
39. Kohlrabi – 4.2 g

If you haven’t heard of this strange sounding vegetable, then don’t worry – I hadn’t either until researching for this article.
This strange sounding vegetable is sometimes called German Turnip, or Turnip Cabbage. It has a mild, sweet flavour and similar to regular turnip and water-chestnuts.
Try thinly slicing, blanching, and adding it to a salad. Or try cutting into wedges and roasting for low-carb wedges to go with your nice wintery roast lamb.

green beans
38. Green Beans – 4.0 g

Green beans are a delicious fresh snack, or can be used in a tonne of different dishes from salads, to stir fry’s, stews and more.
They’re a good source of fibre and are high in Vitamin C too. A great healthy snack for the kids (or adults). Green beans are also known as string beans in the US – I’m not sure who’s name is more obvious!

Swede
37. Swede – 3.7 g

Not to be confused with the blonde-haired blue-eyed people native to Sweden, the swede is a root vegetable also known as Rutabaga (you can see why people call them swede’s.)

This particular variety of turnip is fantastic for roasting along side your sweet potatoes or roast vegetables.
100g of swedes has 41% of your daily intake of Vitamin C to help keep colds at bay.

turnips
36. Turnips – 3.4 g

The turnip is very similar to the Swede above, but with white flesh instead of yellow.
Like me, you probably hated these as a kid, but give them another chance.
The turnip was the staple vegetable of Europe before the potato came along, so it can’t be too bad!

When shopping, pick the younger, smaller turnips as these have a sweeter and more delicate flavour.
Their beautiful white and purple skin will look really good on your Instagram pictures ??

Fennel
35. Fennel – 3.3 g

Did you know: Fennel is a flowering plant closely related to the carrot family!

Fennel is a crunchy vegetable with a slightly sweet flavour.
It’s great at adding some texture to a salad, or braised with a stew or thick soup.

You might find that a lot of Italian recipes will call for this vegetable which gives hints at it’s Mediterranean origins.

Leeks
34. Leek – 3.3 g

These are such an under-rated food. They’re cheap to buy, contain a heap of great nutrients, taste amazing and are easy to cook with. What more could you want!

When you buy your leeks, make sure to give them a good wash as dirt can sometimes get into the inner leaves which might give your dish an unsatisfactory ‘crunch’ (speaking from experience).

And if you don’t feel like cooking your leek, maybe take it for a walk.

Radish
33. Radishes – 2.9 g

The colour of these amazing vegetables is reason enough to love them, let alone for the fact they are super-low in carbs!

Radishes are a winter vegetable which means you’re probably seeing oodles of them in your fruit and vegetable grocer at the moment, and for quite a good price too.

Radishes are grown and consumed throughout the whole world, generally eaten raw as a crunchy addition to a delicious salad.

Okra
32. Okra – 2.9 g

Another vegetable you’ve probably never heard of is the wonderful Okra.
These are sometimes called colloquially as ‘ladies fingers’, or by region as bhindi, ochro, or gumbo (my favourite).

They’re most widely used in the Middle East, the Caribbean, Southeast Asia and India.

Okra, when cooked, release a glutinous substance (not gluten), which will help to thicken stews, curries or soups.

When buying Okra, choose the smaller, younger pods with a vibrant green skin, no longer than 10cm.

Still unsure? Check out these great Okra recipes from taste.com.au.

celeriac
31. Celeriac – 2.8 g

This ugly looking vegetable is actually the edible root stock from the celery plant!

It has a mild, yet quite distinctive flavour similar to celery (for obvious reasons) and parsley.
Celeriac can be eaten raw in salads, or roasted, or even mashed as a low-carb replacement for mashed potato!

#30 – #21, Vegetables with under 3g of carbs

Cabbage Red
30. Cabbage (Red) – 2.7 g

This awesome vegetable is a staple of many Northern European countries.

For me, it’s associated with Christmas was this is when we’d get together with my Grandparents and have a traditional Danish feast.

In Danish, this pickled dish is called Rødkål. It has a very strong particular flavour which you’ll either fall in love with straight away, or will grow on you (it took me a few years).

If you’re interested, check out the recipe for Rødkål here.

Capsicum Green
29. Capsicum (Green) – 2.5 g

We’ve specified the green variety of capsicum as it’s generally lower in carb than the red or orange varieties which are usually much sweeter.
Don’t be afraid of them though, the red capsicums only contain 3.5g of carbs per 100g so are still very low carb!

Capsicums are so versatile and are one of my favourite vegetables to keep on-hand.
Used in a stir fry, or fresh in a salad, sliced on a pizza, or halved and stuffed with all sorts of good things, they’re a very welcome addition to any low-carb kitchen.

Squash
28. Pattypan Squash – 2.5 g

These are a summer variety of squash and are an adorably small size and shape, looking like little flying saucers.

Squashes can be used as a replacement for almost any recipe that calls for Zucchini as a way to mix things up.

My favourite way to cook these little UFO’s is sautéed with a lot of butter and basil. Yummm!

eggplant
27. Eggplant – 2.4 g

These beautiful dark vegetables are known as Aubergine in many parts of the world, or in many Asian countries as Brinjal.

They’re great sliced in a Moussaka, or cut in half length ways, stuffed with whatever pleases you, covered in cheese and roasted in the oven.

If you’re entertaining, why not whip up some babaganoush. It’s an amazing zip and is incredibly easy to make at home.

Tomato Roma
26. Tomato (Roma) – 2.4 g

This particular variety of tomato’s is my favourite. Sweet, fragrant and delicious in so many ways.
They’re slightly firmer than other varieties which means they’ll hold up well in sandwiches.

Like all tomato varieties, the Roma Tomato is incredibly low in carbohydrates.
Whilst they might taste incredibly sweet, the contain very little sugar.

Cabbage Savoy on a table
25. Cabbage (Savoy) – 2.4 g

Savoy cabbage is the name of this particular variety of cabbage not to be confused with the widely available “green cabbage”.
The leaves have a very distinctive contrasty, rough look to them.

Despite the appearance, the leaves are quite tender, even when eaten raw.
They’re a great choice for salads or blanched and used as a bed for rice or other dishes.

Savoy cabbages are the sweetest and most tender variety of cabbage.

Kale
24. Kale – 2.3 g

The superfood poster-child of 2014 and favourite of beard-toting hipsters everywhere.
This nutrient dense leafy vegetable is very low in carbs and incredibly high in beta carotene, vitamin K and vitamin C.
It’s also a good source of calcium and carotenoids.

If you’re still wondering how to make a delicious meal out of this vegetable, check out this great list of kale recipes on allrecipes.com

Rocket
23. Rocket – 2.2 g

A delicious peppery salad vegetable. Rocket has a different name in almost all languages such as rucoli, rucola, colewort, roquette (how fancy) and in the US, arugula.

It’s strong and fibrous stem is fantastic as flicking cous cous all over the table when you’re trying to eat it. If you’re going to mix these two together, try blanching the rocket very quickly first ??

Brussel Sprouts
22. Brussels Sprouts – 2.1 g

The vegetable everyone loves to hate. Whilst these were probably forced upon you as a child and you’ve hated them ever since, you really shouldn’t.
Brussels sprouts are really low in carbs and packed full of nutrients such as vitamin C and vitamin K, and moderate amounts of folic acid and vitamin B6.

Whilst one their own they leave a lot to be desired for, sautéed in a fry pan with oodles of butter, garlic and even bacon, these little miniature cabbages really come into their own.

If you haven’t had these since you were a kid, it’s probably time to give them another chance.

Hairy melon
21. Hairy Melon – 2.0 g

What a great name. So many puns and double entendres could be made here but I’ll do my best to resist.

Whilst technically a fruit, this is mostly used as a vegetable due to it’s flavour. It’s sometimes called the Winter Melon or Ash Gourd.

These fruits grow incredibly large and in all sorts of shapes.

#20 – #11, Super low-carb Vegetables with under 2g of carbs

cauliflower
20. Cauliflower – 1.9 g

These an amazingly under-rated vegetable. They’re incredibly low in carbs despite having a rich creamy texture, and potato-like flavour.

They’re super delicious in a cheesy cauliflower bake, or can even be roasted and mashed as an incredible low-carb mashed potato-like dish.

The perfect winter vegetable.

Bean-Sprouts_180px
19. Bean Sprouts – 1.6 g

These are actually a really great vegetable sprout to grow at home yourself.

Bean sprouts remind me of the delicious Asian dish Laksa, which is certainly not a bad thing! They’re really low in carbs and have an amazing fresh sweet flavour to them.

Cabbage White
18. Cabbage (White) – 1.6 g

This is the most common variety of cabbage available in Australia, and is not to be confused with Savoy Cabbage (number #25).

This particular variety has slightly tougher leaves than savoy cabbage but is still a great option for many dishes.

Zuchinni
17. Zucchini – 1.6 g

There are so many things you can do with the amazing low-carb vegetable that is the Zucchini!

They can be sliced and grilled on the barbeque, grated and made into delicious low-carb fritters, or grated and hidden in Bolognese sauce to sneak them into your kids meals.

Did you know: Some varieties of Zucchini grow up to a meter in length!

Asparagus
16. Asparagus – 1.4 g

These are a fantastic vegetable for occasional accompanying many dishes. You can steam them, barbeque them, slice them and bake them!

There’s a tonne of reported health benefits from eating asparagus, such as healthier skin, regulation of blood sugar, and more.

However you choose to enjoy them, just don’t enjoy them too often.
Asparagus is the only vegetable known to contain asparagusic acid which when broken down in the body, turn into sulfur-containing compounds, which don’t smell the best!

Artichoke Hearts
15. Artichoke Hearts – 1.3 g

The edible portion of this plant is actually the flower bulb, before it’s flowered into fool bloom!

They’re amazingly low in carbohydrates and pack a good amount of fibre and magnesium.

I think they’re best part of a nice antipasto platter or are amazing on a pizza too ??

Bamboo Shoots
14. Bamboo Shoots – 1.3 g

What can’t this amazing plant do! Bamboo is used for so many things around the world, around the house and in the kitchen!

You’ve probably experienced the deliciousness of bamboo shoots in a stir fry before, but they can be used in other dishes such as salads, or appetisers.

Most commonly found in a small can in the tinned vegetables section of your local supermarket. They can also be purchased in some places fresh.

celery
13. Celery – 1.2 g

Famous for reportedly using more calories to digest than you get from eating this vegetable. Regardless of is this is fact or fiction, celery is a great addition to any diet.

It’s a great base for the start of many Bolognese recipes, can be added to a delicious Waldorf salad, or is great just covered in peanut butter and snacked on!

Silverbeet
12. Silverbeet / Chard – 1.1 g

This Mediterranean vegetable is often confused with Rhubarb due to its brightly coloured stems. Make sure you don’t make this mistake as they are two very different tasting plants!

100g of Silverbeet contains a whopping 120% of the recommended daily intake of Vitamin A, so if you’re low, this is the way to go.

This amazing plant also has a good solid punch of Vitamin C and Potassium. Basically, if you’re not yet eating Silverbeet, you should!

chinese broccoli
11. Chinese Broccoli – 1.1 g

A favourite of mine at Yum Cha smothered in oyster sauce, Chinese Broccoli is incredibly good for you thanks to it’s fibre content and nutrient dense foliage.

There are so many ways to prepare Chinese Broccoli you could have it every day of the week and not get bored! How does Chinese Broccoli with Garlicky Ginger Miso sound ??

#10 – #1, Vegetables with less than 1g of carbs per 100g

red chilli
10. Chilli – 1.0 g

Unless you’ve got an iron tongue or a penance for pain, I wouldn’t suggest using this one as the major vegetable in your dish.
There are many different varieties of chilli’s ranging from ‘barely a tingle’, all the way through to ‘intolerably painful’.

spinach
9. Spinach (English) – 0.9 g

A favourite dish of Popeye’s, this leafy vegetable won’t turn you into the incredible hulk, but it is incredibly healthy!

It’s extremely nutrient-dense and high in antioxidants, vitamins A, B2, C and K. It also has a good serve of magnesium, folate and potassium.

It’s available all year round and is quite cheap to buy in bulk. Get some spinach into your diet soon!

Avacado
8. Avocado – 0.6 g

One of my favourite vegetables on this list, which is actually a fruit.
Just the sound of the word avocado makes me happy, not as happy as cutting into the perfect avocado though.
There’s not much that beats that!

Guacamole, on toast, in pasta, on steak, in salads, there’s almost no bad way to have an avocado!

They pack a good hit of calories due to their high fat content, but are really low in carbs so are a great addition to your HPLC or HPHF diet.

Bok Choy
7. Bok Choy – 0.6 g

What’s a stir fry without Bok Choy!

This vegetable is also know as Chinese Cabbage and makes an absolutely delicious addition to any stir fry and is a great way to get more of that delicious stir fry flavours into your mouth at once.

It’s a very light textured and flavoured vegetable due to it’s high water content.
That doesn’t mean it’s not high in nutrients though, with a good dose of Vitamin A and Vitamin C.

Alfalfa Sprouts
6. Alfalfa Sprouts – 0.5 g

These are the young shoots of the alfalfa plant, picked before they continue to grow.
Because of their small size, they’re condensed full of certain minerals and vitamins.

They’re probably one of my favourite things to add to a salad sandwich giving it a delicious fresh, slightly nutty flavour.

Cress
5. Cress – 0.5 g

This one is sometimes referred to as garden cress to distinguish it from other plants called cress.
Like a more mature version of alfalfa and bean sprouts, it’s really easy to grow at home.

It’s more often that not used as a garnish or flavoursome fresh addition to salads.

broccoli
4. Broccoli – 0.4 g

The staple of body-builders all across the world, and for good reason! This amazing vegetable is delicious, nutritious, and super low carb.
It’s almost always in my fridge ready to add to any dish that needs some green added to it.

Hot Tip: If your broccoli is looking a little sad and wilted, don’t throw it away, chop it up into pieces and put it in a bowl of iced water and in the fridge for half an hour or so.
It will come out looking better than the day you bought it!

Mushroom
3. Mushrooms – 0.3 g

These are a wonderful addition to so many dishes, or as the feature of the dish itself. Eaten raw or cooked, you’ll never get bored with finding new ways to eat mushrooms.

They’re a great food to incorporate into your diet if you’re avoiding carbs due to their incredibly low carbohydrate content.

Mushrooms come in so many different varieties of all shapes and sizes, but play it safe and buy them from a shop as many wild mushrooms are extremely poisonous but can look really similar to safe, edible mushrooms.

Vine Leaves made into Dolma
2. Vine Leaf – 0.2 g

These are actually grape vine leaves, usually served as Dolma.

These are a typically Middle Eastern cuisine which has spread all around the world today with many local seasonal varieties.

The leaves themselves are really low in carbs, but common stuffings in Dolma include rice, so don’t go too nuts on them. You can make your own Dolma’s at home and is quite easy apparently.

What high protein, low carb filling could you stuff in a Dolma?

Seaweed
1. Seaweed – 0.1 g

The lowest-carb ‘vegetable’ on this list is the only one that’s not grown on the land – well on the land, but underwater!

Whilst seaweed is technically an algae, unlike most algae’s it’s a delicious food! It’s more commonly consumed in Asia than in Australia but it’s popularity down under is growing.

There’s so much more to seaweed than Sushi. You can have it in tea, soup, salads and much more.

There’s a few main types of seaweed which you can readily purchase in Australia, these are:

Nori: The most common form, sold in sheets and used to wrap sushi.

Wakame: A darker green colour seaweed, often used in miso soup.

Hijiki: A black variety of seaweed, usually sold dried.

Konbu: This variety (pictured), is darker green and has a slight rubbery texture. Used to make stocks and soup bases.

From a nutritional perspective, this super green food is high in magnesium, calcium and many other vitamins and minerals.
What it isn’t high in, is carbohydrates which puts it at the very top (bottom) of this list of the 50 Lowest Carb Vegetables!

Need a quicker way of selecting your low-carb vegetables?

Shortcut #1 – Lighter or Darker?

You may have noticed, that as a general rule of thumb, the darker and greener the vegetable (spinach, rocket, kale), the less carbs it has, whilst the whiter and lighter (potato, carrot, squash) the more carbs it has.
This rule doesn’t work for all vegetables, but can help you make a quick educated decision if you’re at the shops and can’t look it up.

Shortcut #2 – Above ground or below ground?

Our second shortcut to figure out if a vegetable is low-carb or not, is to ask yourself “what part of the plant is this?”.
Looking at a plant from top to bottom, the lowest carb part of the plant is generally at the top, namely the leaves and stems, whilst as you work your way down the plant,
you get higher in carbs, until you get to the highest-carb part of the plant which is generally the roots of the plant, like potatoes, carrots, etc.

So what about flowers & fruits? Well most edible flowers are quite low in carb and delicious (think stuffed Zucchini flowers).
Meanwhile, fruits range from super low-carb like Raspberries and Cranberries, up to super high-carbs such as Oranges, Mango and Grapes,
so make sure you do your research before you go to town on the fruit section at the local deli.
We’ll be doing an article on that shortly so stay tuned.

Sources: All the nutritional information for this article was sourced from the nutrition data provided by the Food Standards Australia food nutrient database found here:
http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/pages/default.aspx

In doing research for this article, I did notice some minor discrepancies and fluctuations on some of the items.
There were all relatively minor and could be put down to seasonal and geographical available varieties of the vegetables plants listed.

Feature Image: Original by Denish C via Flickr

https://theproteinbreadco.com.au/the-50-lowest-carb-vegetables-the-definitive-list/