50 of the Best Low Carb Vegetables

 In Fruit, Health

Whether you’re following a low-carb diet such as keto, or trying to keep track of your nutritional intake, understanding what’s in your food is important.

Having a diet rich in vegetables has a range of benefits, as veggies are packed with a range of vitamins, minerals, fibre, and other useful nutrients. Many vegetables are also naturally low in carbohydrates, and there are plenty of options to choose from

By looking at the amount of carbs per 100g, as well as the nutritional value of each veggie, we have put together our definitive list of the 50 best low carb vegetables.

Watercress (1.29g of carbs per 100g)

With its strong, pungent flavour, watercress brings bags of flavour to salads, and is also the veg with the lowest amount of carbs per 100g on this list, with just 1.29g. Watercress has various nutrients and antioxidants that can help lower the risk of chronic disease.

Tenderstem broccoli (2.85g of carbs per 100g)

Tenderstem is great stir-fried or charred for a smokey flavour. This variety of brassica is low in carbs and is not only rich in manganese, calcium and phosphorus, but contains four times more vitamin A than regular broccoli.

Pak choi (2.18g of carbs per 100g)

A powerful antioxidant, pak choi is a crisp leafy vegetable that is superb in East Asian cooking. With only 2.18g of carbs, it is also one of the best low carb vegetables available.

Spinach (3.63g of carbs per 100g)

Spinach is a renowned superfood, and has numerous health benefits, thanks to its high levels of iron, magnesium, calcium and vitamins A, B1, B2, B6, E and K. This amazing leafy green is also versatile and is great raw or cooked.

Asparagus (3.88g of carbs per 100g)

Asparagus is not only delicious, but jam-packed with helpful nutrients such as Vitamins A, C, E, K and B6, alongside folate, iron, calcium, protein and fibre. With only 3.88g of carbs, asparagus is a great veggie that we should all be eating more of.

Celery (2.97g of carbs per 100g)

Celery has a unique, slightly sweet and aromatic flavour that makes it so versatile, particularly as a base for soups and stews. This crisp veg is also a great snack, particularly with cream cheese or dips.

White mushrooms (3.26g of carbs per 100g)

Mushrooms are incredibly versatile, and can be eaten in many different styles of cooking from Asian cuisines, to French, Italian and more. White mushrooms are also packed with flavour and nutrients.

Courgette (3.11g of carbs per 100g)

A summer variety of squash, courgettes are high in fibre, potassium and vitamins B6, C and K, while also being low in carbs.

Rocket (3.65g of carbs per 100g)

This peppery leaf is much-loved in side salads and with Italian food as it adds a peppery hit to meals. Rocket is also high in fibre, iron and vitamin C, and contains just 3.65g of carbs.

Swiss Chard (3.74g of carbs per 100g)

Chard can be baked, steamed, boiled and stir-fried in a range of dishes, and has a varied flavour, with its irony, bitter leaves and slightly sweet crunchy stems. Like Spinach, Swiss chard is highly nutritious while being low in carbs.

Radish (3.4g of carbs per 100g)

Radishes have a distinct peppery flavour, and are a great way to add bite and flavour to a salad. When eaten raw, these peppery roots contain just 3.4g of carbohydrates.

Cucumber (3.63g of carbs per 100g)

Cucumbers are very low in carbs (they contain just 2.16g when peeled), and make a great addition to a fresh salad, or can be eaten as a light snack.

Bell pepper (4.6g of carbs per 100g)

Colourful and sweet, bell peppers are an excellent low carb vegetable, and provide a different flavour to many of the greens on this list. Bell peppers are packed with vitamin C and antioxidants.

Iceberg lettuce (2.97g carbs per 100g)

Although iceberg lettuce is lower in nutrients than many of the other low carb vegetables on this list, it contains just 2.97g of carbs. Thanks to this, it makes for a great base to any salad, and pairs well with most vegetables.

Pickles (2.3g of carbs per 100g)

A delicious salty snack, pickles like cucumbers, are very low in carbs and contain dietary fibre. While pickles can make for a great snack, they are high in sodium, so should be eaten in moderation.  

Kimchi (2.4g of carbs per 100g)

This traditional Korean dish of fermented cabbage is sour and spicy with an umami flavour, and contains only 2.4g of carbs, but like pickles, is high in salt.

Tomato (3.89g of carbs per 100g)

Juicy and sweet, tomatoes are of course a fruit and not a vegetable. This plump fruit is highly versatile and delicious raw or cooked .

Spring Greens (4.67g of carbs per 100g)

Spring greens are the first cabbages of the year, and are harvested earlier than other brassicas. Like others in this family, spring greens are loaded with nutrients and flavour.

Cauliflower (4.97g of carbs per 100g)

Cauliflower is a very nutritional food, high in vitamins B6, C, and K, and a great source of dietary fibre, omega-3 and manganese.

White cabbage (5.37g of carbs per 100g)

Cabbage is a highly beneficial food to eat, thanks to its high fibre content and range of helpful nutrients and antioxidants. White cabbage contains the least carbohydrates compared to other varieties.

Broccoli (6.64g of carbs per 100g)

Broccoli has a wide range of benefits, including decreasing insulin resistance in type 2 diabetes, and even protecting us against cancer. Broccoli is slightly higher in carbs than others at the top end of this list, but this is offset by its superb nutritional value.

Radicchio (4.5g of carbs per 100g)

An Italian relative of chicory, radicchio has a spicy and bitter taste, and is particularly good when grilled or roasted.

Bamboo shoots (5.2g of carbs per 100g)

With their distinct crunchy texture, bamboo shoots are a great addition to stir frys, and contain protein, fibre, and help protect against heart disease.

Artichoke hearts (5.38g of carbs per 100g)

Another veggie loaded with health benefits, artichoke hearts have an earthy, slightly lemony taste and are good sauteed, roasted or made into a dip.

Aubergine (5.88g of carbs per 100g)

Aubergines are delicious when griddled, charred or roasted, and are hugely popular in Mediterranean cooking.

Green beans (6.97g of carbs per 100g)

Green beans are in the same family as lentils and other types of beans, but contains far fewer carbs than other legumes. Like other beans, these veggies are a great source of fibre.

Bean sprouts (5.94g of carbs per 100g)

Crunchy and slightly sweet, bean sprouts are a favourite in Chinese cooking, and offer protein and vitamin C alongside texture and flavour.

Sauerkraut (2.3g of carbs per 100g)

Sauerkraut is another variety of fermented cabbage with a distinct sour flavour that is beloved across Eastern Europe. Although it has a low number of carbs per 100g (2.3g), like kimchi, this dish is high in salt.

Nopales (cactus) (3.33g of carbs per 100g)

Nopales is an edible cactus pad that is popular in Mexican cuisine, and tastes a bit like okra. Although it contains just 3.33g of carbs per 100g, it’s not exactly an ingredient you can pick up easily from your local supermarket!

Olives (6g of carbs per 100g)

A delicious and salty snack, olives have a range of health benefits, thanks to their heart-healthy monounsaturated fat content, and can even help protect us against cancer

Green cabbage (6.1g of carbs per 100g)

While all varieties of cabbage are high in fibre, and contain a range of helpful nutrients and antioxidants, they differ in carb density. Green cabbage contains 6.1g per 100g.

Garden cress (6g of carbs per 100g)

A staple of all children’s parties in everybody’s least favourite sandwich, cress contains 6g of carbs per 100g, and actually has various helpful medicinal properties, including helping with anemia and diabetes.

Turnips (6g of carbs per 100g)

As a root veg, turnips are loaded with fibre, with turnips one of the lower carb options in this category of vegetable.

Kohlrabi (6.2g of carbs per 100g)

A lesser-known member of the cabbage family, kohlrabi has a signature sweet and peppery flavour and contains plenty of vitamins and minerals.

Jalapeño peppers (6.5g of carbs per 100g)

A popular addition to a variety of cuisines, jalapeños bring a welcome hit of spice to any dish they are added to. Jalapeños also have medicinal benefits, such as helping to relieve nasal congestion and ulcers.

Fennel (7.3g of carbs per 100g)

With its distinct fragrant, anise-like flavour, fennel brings a bright crunch to a variety of dishes. Fennel also has a range of medicinal benefits, and is particularly good for promoting digestion.

Spring onions (7g of carbs per 100g)

A useful ingredient as a garnish in East Asian cuisine or popular in salads, spring onions add a bright and pungent flavour to dishes. These light alliums are a good source of vitamin C.

Okra (7.45g of carbs per 100g)

Okra, or ladies’ fingers, is a unique vegetable used in a variety of Caribbean, Creole, Cajun and Indian dishes. Okra has a variety of nutritional benefits, including improving heart conditions and fighting breast cancer.

Pumpkin (7g of carbs per 100g)

Although the fate of many pumpkins is to be carved up and placed in a window, pumpkins have a subtle, sweet flavour and are rich in Vitamin A and potassium.

Red cabbage (7.37g of carbs per 100g)

Like the other varieties of cabbage, red cabbage contains lots of nutritional benefits, and has a peppery, earthier flavour than white and green cabbage, but contains more carbohydrates.

Mangetout (7.55g of carbs per 100g)

Mangetout is a type of garden pea that is picked early on while the peas are still small. As a result, it contains fewer carbs than other varieties of peas and adds texture and sweetness to dishes.

Kale (8.75g of carbs per 100g)

Another hugely popular superfood, kale (in both its varieties) is one of the most nutrient-dense foods on the planet. Like broccoli, it is relatively higher in carbohydrates per 100g, but it’s wide range of health benefits make it a must-eat veg.

Avocado (8.64g of carbs per 100g)

While technically a fruit, this unique food has a distinct and delicious flavour, and is a rare source of heart-healthy monounsaturated fat. As with kale, avocados are slightly higher in carbs, but they are packed with fibre, vitamins and minerals.

Beetroot (7.7g of carbs per 100g)

Beetroot is a good source of vitamin C, and with its rich, earthy flavour is delicious roasted, or pickled as part of a salad.

Swede (8.62g of carbs per 100g)

While most root vegetables are extremely starchy and therefore high in carbs, swede has a much lower carbohydrate density than most, and a mild, sweet flavour.

Brussels sprouts (8.95g of carbs per 100g)

A controversial veggie that some love and others hate, Brussels sprouts are rich in antioxidants, and vitamin K.

Celeriac (9.2g of carbs per 100g)

Another root veggie, which has a creamy, slightly nutty taste when cooked, celeriac is a favourite of many chefs for its distinct flavour.

Onion (9.34g of carbs per 100g)

This incredibly versatile vegetable is a base for many dishes, and is delicious fried, roasted or raw. While it’s relatively high in carbohydrates compared to others on this list, onions are a store-cupboard essential.

Carrots (9.58g of carbs per 100g)

Thanks to their bright colour, carrots are a famed source of vitamin A, and have various nutritional benefits. Carrots are good steamed, boiled or roasted, and a great snack when eaten raw too.

Leeks (14.5g of carbs per 100g)

Finally, leeks are a deliciously sweet member of the onion family, and a staple of spring meals, although they are much higher in carbs than the other vegetables on this list.

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