The 20 Best Low Carb Vegetables (Plus 1 Great Low Carb Fruit)

The 20 Best Low Carb Vegetables (Plus 1 Great Low Carb Fruit)

By Franziska Spritzler — Medically reviewed by Amy Richter, RD, Nutrition — Updated on November 29, 2022

From http://www.healthline.com

Vegetables are a key component of a low carb diet. Discover a variety of vegetables you can eat with abandon, from asparagus to zucchini.

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. Most are under 130 grams (g) of carbs per day, and some go as low as 20 g per day (1).

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

Here is a list of the 20 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 (2, 3).

One cup (149 g) of chopped red pepper contains 9 g of carbs, 3 of which are fiber (4).

The same serving size provides 26% of the Daily Value (DV) for vitamin A and a whopping 212% of the DV for vitamin C, which is often lacking in very low carb diets.

Green, orange, and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.

SUMMARY
Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 g of digestible (net) carbs per serving.

  1. 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 that broccoli may decrease insulin resistance in people with type 2 diabetes. It’s also thought to protect against several types of cancer, including prostate cancer (5Trusted Source, 6Trusted Source, 7).

One cup (91 g) of raw broccoli contains 6 g of carbs, 2 of which are fiber (8Trusted Source).

It also provides 90% of the DV for vitamin C and 77% of the DV for vitamin K.

SUMMARY
Broccoli contains 4 g of digestible carbs per serving. It’s high in vitamins C and K and may reduce insulin resistance and help prevent cancer.

  1. Asparagus
    Asparagus is a delicious spring vegetable.

One cup (180 g) of cooked asparagus contains 7 g of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C, and K (9Trusted Source).

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 (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

SUMMARY
Asparagus contains 3 g of digestible carbs per serving. It’s a good source of several vitamins and may help protect against certain types of cancer.

  1. Mushrooms
    Mushrooms are extremely low in carbs.

A 1-cup (70-g) serving of raw white mushrooms contains just 2 g of carbs, 1 of which is fiber (14Trusted Source).

What’s more, they’ve been shown to have strong anti-inflammatory properties (15Trusted Source).

In a study involving men with metabolic syndrome, eating 3.5 ounces (100 g) of white mushrooms for 16 weeks significantly improved antioxidant and anti-inflammatory markers (16Trusted Source).

SUMMARY
Mushrooms contain 1 g of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.

  1. Zucchini
    Zucchini is a popular vegetable and the most common type of summer squash. Summer squash is long with soft edible skin.

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

One cup (124 g) of raw zucchini contains 4 g of carbs, 1 of which is fiber. It’s a good source of vitamin C, providing 25% of the RDI per serving (17Trusted Source).

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

SUMMARY
Zucchini and other types of summer squash contain 3 g of digestible carbs per serving and are high in vitamin C.

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

Researchers report that it can help reduce damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (18Trusted Source, 19Trusted Source).

What’s more, it’s an excellent source of several vitamins and minerals. One cup (180 g) of cooked spinach provides more than 7 times the DV for vitamin K (20).

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 g of carbs with 4 g of fiber, whereas one cup of raw spinach contains 1 g of carbs with almost 1 g of fiber (21Trusted Source, 22Trusted Source).

SUMMARY
Cooked spinach contains 3 g of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.

  1. 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-g) serving of chopped avocados has 13 g of carbs, 10 of which are fiber (23Trusted Source).

Avocados are also rich in oleic acid, a monounsaturated fat with various health benefits. Small studies have found that avocados help lower LDL (bad) cholesterol and triglyceride levels (24Trusted Source, 25Trusted Source).

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, people with overweight who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next 5 hours (26Trusted Source).

SUMMARY
Avocados provide 3 g of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber.

  1. 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 higher carb foods like potato and rice.

One cup (107 g) of raw cauliflower contains 5 g of carbs, 2 of which are fiber. It’s also high in vitamin K and provides 57% of the DV for vitamin C (27Trusted Source).

Like other cruciferous vegetables, it’s associated with a reduced risk of heart disease and cancer (28Trusted Source, 29).

SUMMARY
Cauliflower contains 3 g of digestible carbs per serving. It is also high in vitamins K and C and may help prevent heart disease and cancer.

  1. 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.

A one-cup (125-g) serving of cooked green beans contains 10 g of carbs, 4 of which are fiber (30Trusted Source).

They’re high in chlorophyll, which animal studies suggest may help protect against cancer (31Trusted Source).

In addition, they contain carotenoids, which are associated with improved brain function during aging (32Trusted Source).

SUMMARY
Green beans contain 6 g of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.

  1. Lettuce
    Lettuce is one of the lowest-carb vegetables around.

One cup (47 g) of lettuce contains 2 g of carbs, 1 of which is fiber (33Trusted Source).

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 linked to an increased risk of heart disease.

An older study in 37 women showed that consuming foods high in folate for 5 weeks reduced homocysteine levels by 13%, compared to a low-folate diet (34Trusted Source).

SUMMARY
Lettuce contains 1 g of digestible carbs per serving. It’s high in several vitamins, including folate, which may lower heart disease risk.

  1. Garlic
    Garlic is known for its beneficial effects on immune function.

Studies have found that it may boost resistance to the common cold and decrease blood pressure (35, 36Trusted Source, 37Trusted Source).

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

One clove (3 g) of garlic contains 1 g of carbs, part of which is fiber (38Trusted Source).

SUMMARY
Garlic contains 1 g of digestible carbs per clove. It may reduce blood pressure and improve immune function.

  1. Kale
    Kale is a trendy vegetable that’s also extremely nutrient dense.

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 (39Trusted Source, 40Trusted Source).

One cup (21 g) of raw kale contains 1 g of carbs, which is mostly fiber. It also provides 68% of the DV for vitamin K and 22% of the DV for vitamin C (41Trusted Source).

High vitamin C intake has been shown to improve immune function. It also increases the skin’s ability to fight damaging free radicals, which can speed up the aging process (42Trusted Source, 43Trusted Source).

SUMMARY
Kale contains less than 1 g of digestible carbs per serving. It’s high in antioxidants and provides a good amount of vitamin K.

  1. Cucumbers
    Cucumbers are low in carbs and very refreshing.

One cup (104 g) of chopped cucumber contains 4 g of carbs, less than 1 g of which is fiber (44Trusted Source).

Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may benefit health.

Results from test-tube and animal studies suggest it has anticancer and anti-inflammatory properties and may protect brain health (45Trusted Source, 46Trusted Source, 47Trusted Source).

SUMMARY
Cucumbers contain just under 4 g of digestible carbs per serving. They may help protect against cancer and support brain health.

  1. Brussels sprouts
    Brussels sprouts are another tasty cruciferous vegetable.

A half-cup (78-g) serving of cooked Brussels sprouts contains 6 g of carbs, 2 of which are fiber (48Trusted Source).

It also provides 53% of the DV for vitamin C and 91% of the DV for vitamin K.

SUMMARY
Brussels sprouts contain 4 g of digestible carbs per serving. They’re high in vitamins C and K.

  1. Celery
    Celery is extremely low in digestible carbs.

A one-cup (101-g) serving of chopped celery contains 3 g of carbs, 2 of which are fiber. It’s a good source of vitamin K, providing 25% of the DV (49Trusted Source).

In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer (50Trusted Source).

SUMMARY
Celery provides 1 g of digestible carbs per serving. It also contains luteolin, which may have anticancer properties.

  1. Tomatoes
    Tomatoes have numerous impressive health benefits.

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

They’re also low in digestible carbs. One cup (149 g) of cherry tomatoes contains 6 g of carbs, 2 of which are fiber (51Trusted Source).

Tomatoes are a good source of vitamins A, C, and K. They’re also high in potassium, which can help reduce blood pressure and decrease stroke risk (52Trusted Source).

They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer (52Trusted Source, 53Trusted Source).

Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption (54Trusted Source).

SUMMARY
Tomatoes contain 4 g of digestible carbs per serving and are high in vitamins and potassium. They may help protect heart health and reduce cancer risk.

  1. Radishes
    Radishes are Brassica vegetables with a sharp, peppery taste.

One cup (116 g) of raw sliced radishes contains 4 g of carbs, 2 of which are fiber (55Trusted Source).

They’re fairly high in vitamin C, providing 20% of the RDI per serving.

According to an older study, radishes may also reduce the risk of breast cancer in postmenopausal women. They may achieve this by modifying how the body metabolizes estrogen (56Trusted Source).

SUMMARY
Radishes contain 2 g of digestible carbs per serving and may help reduce the risk of breast cancer in older women.

  1. Onions
    Onions are a pungent, nutritious vegetable.

Although they’re fairly high in carbs by weight, people usually consume them in small amounts because of their robust flavor.

A half-cup (58 g) of sliced raw onions contains 5 g of carbs, 1 of which is fiber (57Trusted Source).

Onions are high in the antioxidant quercetin, which may lower blood pressure (58).

One study in women with overweight or obesity as well as polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels (59Trusted Source).

SUMMARY
Onions contain 4 g of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.

  1. Eggplant
    Eggplant is a common vegetable in many Italian and Asian dishes.

A one-cup (99-g) serving of chopped, cooked eggplant contains 8 g of carbs, 2 of which are fiber (60Trusted Source).

It’s not very high in most vitamins or minerals. However, animal research suggests eggplant may help lower cholesterol and improve other markers of heart health (61Trusted Source).

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 (62).

SUMMARY
Eggplant contains 6 g of digestible carbs per serving and may help protect heart and brain health.

  1. 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 (63Trusted Source).

One cup (89 g) of chopped raw cabbage contains 5 g of carbs, 2 of which are fiber (64Trusted Source).

It also provides 36% of the DV for vitamin C and 75% of the DV for vitamin K.

SUMMARY
Cabbage contains 3 g of digestible carbs per serving. It’s high in vitamins C and K and may reduce the risk of certain cancers.

  1. Artichokes
    Artichokes are delicious and nutritious.

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

However, 7 g come from fiber, making it fairly low in digestible carbs (65Trusted Source).

A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria (66Trusted Source).

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 an improvement in blood vessel function (67Trusted Source).

SUMMARY
Artichokes contain 7 g of digestible carbs per serving and may improve gut and heart health.

The bottom line
There are many tasty vegetables you can include in a low carb diet.

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

Last medically reviewed on November 29, 2022

Link to original article below.

https://www.healthline.com/nutrition/21-best-low-carb-vegetables#TOC_TITLE_HDR_23

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