Keto Vegetables — Free Printable + Sortable Chart! (2025)

Keto Vegetables — Free Printable + Sortable Chart! (1)

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Did you know there are a handful of keto vegetables with less than 1 gram of net carbs per cup??

Which means, there’s no excuse to skip the salad when sticking to keto foods! In fact, low carb vegetables make for incredible swaps in all sorts of low carb recipes — from faux pasta, to rice to potatoes, you’ll be stoked to incorporate these keto vegetables in your low carb meal plan!

So grab that pen and paper, and let’s revise your low carb shopping list to include some of these tasty keto vegetables!

Top 10 Keto Vegetables

If you’re sticking to keto foods, you’re counting net carbs — which are the total carbs of a food, minus its fiber. This works to your benefit in the keto vegetables department, as fiber is one of the main macronutrients found in vegetables.

Here are the keto vegetables lowest in net carbs (based on a 1 cup serving size):

  1. Kale: 0 grams of net carbs
  2. Broccoli Raab: 0 grams of net carbs
  3. Watercress: 0.2 grams of net carbs
  4. Lettuce (red leaf): 0.3 grams of net carbs
  5. Spinach: 0.3 grams of net carbs
  6. Arugula: 0.4 grams of net carbs
  7. Lettuce (green leaf): 0.5 grams of net carbs
  8. Swiss Chard: 0.7 grams of net carbs
  9. Mustard Greens: 0.8 grams of net carbs
  10. Celery: 1.4 grams of net carbs

As you can see, there are plenty of keto vegetables that won’t break the carb bank. And if you’re thinking “these veggies are boring”, then check out the recipes below to get inspired!

Sortable Keto Veggies Chart

Didn’t see your favorite keto vegetables on the list? Check out this chart of all the vegetables — the not-so-keto and keto veggies alike. Just like the keto vegetables above, this info is based on a 1 cup serving — which means you can always eat less to lower the carb count of your favorite veggies:

Vegetables (1 Cup)CarbsSugarFiberNet Carbs
Watercress0.40.070.20.2
Lettuce (red leaf)0.60.10.30.3
Arugula0.70.40.30.4
Kale0.90.20.90
Spinach10.10.70.3
Lettuce (green leaf)10.20.50.5
Broccoli Raab1.10.11.10
Swiss Chard1.30.40.60.7
Lettuce (romaine)1.5.610.5
Bok Choy1.5.8.70.8
Cucumber1.80.80.31.5
Chinese Cabbage2.21.211.2
Mushrooms (white)2.21.30.71.5
Mustard Greens2.60.71.80.8
Celery31.31.61.4
Mushroom (portabella)3.32.21.12.2
Summer Squash3.72.41.22.5
Mushroom (crimini)3.74 1.5.53.24
Zucchini3.83.11.22.6
Radish3.92.11.92
Bean Sprouts40.53.5
Bitter Melon4022
Bell Peppers (green)4.22.21.62.6
Eggplant4.82.82.52.3
Cabbage5.12.82.22.9
Asparagus5.22.52.82.4
Cauliflower5.322.13.2
Broccoli61.52.43.6
Fennel6.33.42.73.6
Green beans6.93.22.74.2
Spaghetti Squash, cubed71.52.84.2
Tomato74.72.24.8
Scallions, chopped7.32.32.64.7
Okra7.41.43.24.2
Brussels sprouts7.81.93.34.5
Kohlrabi83.54.93.1
Turnips8.34.92.36
Rutabaga126.23.28.8
Carrots12.263.68.6
Leek12.53.41.610.9
Artichokes (1, medium)13.41.26.96.5
Onion, chopped14.96.72.712.2
Pumpkin20106.113.9

If you’re looking at this list and wondering:are tomatoes keto? Are onions keto? So on and so forth… Let me just point out that you probably aren’t eating an entire cup of tomatoes or onions in one sitting. Decrease the portion size, and enjoy them if that works with your low carb eating plan!

Pst, if I missed your favorite vegetable, leave me a comment below and I’ll be sure to add it ASAP!

* Nutritional data is from the USDA nutrient database. For more information, check out this awesome resource!

How To Avoid High Carb Vegetables

High carb vegetables are on the loose in every restaurant and grocery store — even most home cooked meals incorporate these keto vegetables to avoid in some form or fashion.

When cooking for yourself, there are plenty of delicious replacement (check out the recipes below). But if you’re looking for a few quick rules to follow, here’s what to look out for:

Below Ground vs. Above Ground Keto Vegetables

Although this doesn’t apply to all vegetables, and easy rule of thumb is: if it’s grown below ground, it’s probably not on low carb vegetables list. Think beets, carrots, parsnips, potatoes, and corn.

Non Starchy vs. Starchy Vegetables

Another classification that may be easier to remember is starchy vegetables vs. non starchy vegetables. Starchy vegetables contain less water, therefore more calories and carbs: potatoes, pumpkins, peas, etc.

Non starchy vegetables are the opposite — higher in water content, therefore less calories and carbs: leafy greens, cucumbers and celery.

Measure Your Keto Vegetables

Now that you’ve got a printed version of this keto vegetables list (grab printable here!), you can measure and track accordingly. If your favorite vegetables are higher in carbs than you’d like, remember you can always eat a smaller portion to keep within your carb goals.

Lowest Carb Vegetables, Based On TOTAL Carbs

For those of you tracking your TOTAL carbs (as opposed to net carbs) the lowest carb vegetables will look slightly different.

Watercress, lettuce, arugula, kale, spinach, broccoli, chard, and cucumber.

When compared to other food groups, vegetables have a much higher water content and less calories, so the difference between total carbs and net carbs aren’t as drastic. Low carb fruits vs keto fruits, on the other hand, nutritionally vary much more.

Keto Veggies Recipes

Low carb cooking is all about creativity — and with a handful of low carb veggies and cheese, you can make almost anything you’re craving! Vegetables can been turned into low carb pizza crust, toast, keto french fries and keto chips — really anything your heart desires!

Here are some of my favorite ways to eat keto vegetables:

  • Dip ‘em! What better vehicle for your avocado sauce or keto ranch dressing? Cut veggies such as celery or cucumbers into thin long strips and dip away for delicious keto snacks!
  • Roast ‘em for low carb side dishes. Bell peppers and onions are delicious sprinkled with keto taco seasoning, while kale tastes great with olive oil and garlic salt.
  • Eat ‘em raw or sautéed. The top keto vegetables are delicious as a base to your salad, while other taste best sautéed in a pan with olive oil. Experiment and find what you like best.

If you’re got a few extra minutes, here are some delicious keto vegetables recipes that’ll make you forget carbs even exist!

Keto ColeslawKeto Chicken SaladCrustless Spinach Quiche

Conclusion

There are so many delicious ways to eat keto vegetables, I’m getting hungry writing this article! Leave me a comment below and tell me what your favorite keto vegetables are. How do you like eating them?

Keto Vegetables — Free Printable + Sortable Chart! (2025)

FAQs

What veggies are unlimited on keto? ›

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Which vegetable is not allowed in keto? ›

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

What are the best snacking vegetables for keto diet? ›

20 low-carb, keto-friendly vegetables to try
  • Arugula (0.41 carbs per cup) ...
  • Radishes (1 carb per half-cup) ...
  • Celery (0.2 carbs per small stalk) ...
  • Eggplant (2.36 carbs per cup) ...
  • Asparagus (2.4 carbs per cup) ...
  • Fennel (3.65 carbs per cup) ...
  • Spinach (. ...
  • Cauliflower (3.27 carbs per cup)
May 28, 2024

Can you overeat vegetables on keto? ›

“Even though all vegetables have health value, eating too much of some will likely push you over your carb limit.” Worried about their carb counts, some people avoid veggies altogether when they go keto.

What vegetables eliminate ketosis? ›

Potatoes and other starchy vegetables

While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content ( 45 , 46 ). Other nutritious but high carb vegetables to limit include peas and corn ( 47 , 48 ).

Is peanut butter good for keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is the best fruit to eat on keto? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

Can I eat popcorn on keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

What are big mistakes on keto? ›

Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet. “Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says. Keep close track of your sugar and carb intake by reading nutrition labels.

What are the top 10 keto foods? ›

These are the top 10 keto foods you should include if you're on...
  1. Salmon. Whether wild or farm-raised, salmon is rich in fat, making it an essential ketogenic diet staple. ...
  2. Eggs. This affordable protein and fat source is highly versatile. ...
  3. Cauliflower. ...
  4. Greens. ...
  5. Avocado. ...
  6. Nuts. ...
  7. Olive oil. ...
  8. Zucchini.

Are tomatoes ok on keto? ›

Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.

What vegetables can you eat unlimited amounts of? ›

7 All-You-Can-Eat Veggies to Always Keep in Your Kitchen
  • Beets. Beets are a two-for-one food because you can eat the dark-green leafy tops as well as the deep-red (or sometimes gold-colored) roots. ...
  • Bell Peppers. ...
  • Cauliflower. ...
  • Celery. ...
  • Cucumbers. ...
  • Mushrooms. ...
  • Romaine. ...
  • 15 Fast and Easy Dinners for Your Busy Weeknight.

What unlimited food can you eat on keto? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Can you eat unlimited lettuce on keto? ›

All types of low carb vegetables are permitted on a keto diet, including romaine lettuce, tomatoes, cucumbers, broccoli, avocados, and more. Healthy fats, such as cheese, avocados, nuts and seeds, and healthy oils are also keto compliant. Eggs, poultry, and beef products are also good to go on a keto diet.

Can I eat unlimited chicken on keto? ›

However, if you want your chicken to have more flavor, then chicken thighs are considered the best kind of meat. Can you eat as much chicken as you want on keto? If you've decided to get started on a ketogenic lifestyle, you should be aware that you can't eat an unlimited quantity of meat on the keto diet.

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