Are you wondering which vegetables are best for keto and which should be avoided? You’ve come to the right place.
In this article, you will get a list of keto vegetables you can enjoy on a low-carb diet. From leafy greens to cruciferous veggies, there are plenty of healthy options to boost your intake of nutrients and add variety to your meals.
The following is a list of low-carb keto-friendly vegetables. This is not an exhaustive list of all the keto veggies, but rather some of the most popular and commonly available you can find, and the benefits of eating them.
For a full list of keto vegetables, see this PDF keto grocery list - fresh produce.
Few leafy greens can match spinach when it comes to nutrient density.
This powerhouse vegetable is packed with vitamins, minerals, and antioxidants that offer a host of health benefits. For instance, spinach is an excellent source of vitamin A and vitamin C, two nutrients that are essential for healthy vision and immune function.
Spinach is also a good source of iron, which is necessary for carrying oxygen in the blood. In addition to its many vitamins and minerals, spinach also contains a plentiful supply of carotenoids, which are linked to a reduced risk of various chronic diseases.
When it comes to carbs, spinach is very low in carbohydrates compared to other vegetables.
Keto tips for eating spinach
As any nutritionist will tell you, broccoli is one of the healthiest vegetables you can eat. It is rich in vitamins A, C, and K, as well as fiber and antioxidants.
But what makes broccoli so good for you? Part of it has to do with the way it is grown.
Broccoli is a cool-weather crop, meaning it is typically harvested in the spring or fall. This allows the plant to develop a higher concentration of nutrients. In addition, broccoli is a member of the cruciferous family of vegetables, which are known for their cancer-fighting properties.
Keto tips to cook with broccoli
Though most commonly thought of as a white vegetable, cauliflower also comes in shades of orange and green. This cruciferous veggie is related to broccoli, Brussels sprouts, and cabbage, which are all good candidates to include on a low-carb vegetable list.
It also gives you vitamins C and K, as well as dietary fiber. Though it's often eaten cooked, cauliflower can also be enjoyed raw or roasted.
Tips for how to prepare it
Brussels sprouts are a type of cabbage. They are often roasted or steamed and served as a side dish. Though they are small, they are packed with nutrients like fiber, vitamins C and K, and minerals like iron and potassium.
Brussels sprouts are low in carbs, earning them a spot on our keto veggies list.
In addition to being nutritious, Brussels sprouts are also versatile and can be used in a variety of dishes. They are a good accompaniment to salmon, steak, or pork chops, or you can mix them with bacon and goat cheese.
Whether roasted, steamed, or sautéed, Brussels sprouts make a delicious and healthy addition to any meal.
Tips to cook this low-carb veggie
Did you know that green beans are actually a fruit? They’re classified that way because they contain seeds, but most people think of them as a vegetable since we eat them as part of a savory dish.
Green beans contain vitamins A, C, and K, as well as fiber and manganese. They’re also low in calories and carbs, making them a great addition to any healthy diet.
So if you’re looking for a nutritious and low-carb way to add some extra veggies to your meal, green beans are a great option.
Tips to cook them
For many people, the keto diet conjures up images of greasy bacon and piles of cheese. But it doesn't have to be all about fatty meats and dairy products. In fact, it’s very important to include vegetables and other plant foods like olive oil and nuts.
Green beans are a great addition to a keto diet. Here are a few tips and tricks for cooking with them:
According to the United States Department of Agriculture, watercress is a nutrient-dense food. It has vitamins A and C, as well as calcium and iron. Watercress is also low in calories, fat, and carbohydrates.
This makes watercress about as close as you can get to a zero carb vegetable.
Additionally, watercress is a rich source of phytochemicals, which are compounds that have been shown to have potential health benefits. In one study, participants who consumed a diet rich in phytochemicals showed significant improvements in blood pressure and cholesterol levels.
These findings suggest that watercress may help to reduce the risk of heart disease. As such, it is clear that watercress is a nutritious and healthful food.
Tips for eating it
Celery is a nutritious low-carb vegetable that is rich in vitamins and minerals. It is an excellent source of vitamins A and C, as well as potassium and fiber.
Additionally, celery is low in calories and fat, making it a healthy choice for those watching their weight. Despite its low-calorie content, celery is a filling food that helps to promote satiety. Moreover, the high water content of celery helps to keep the body hydrated.
How to prepare it
Cucumbers are a refreshing low calorie food that is rich in nutrients.
It gives you vitamins C and K as well as potassium. Cucumbers are mostly water, so they can help you stay hydrated. They also contain antioxidants that may help protect your cells from damage.
Tips for eating it
Mushrooms are a type of fungi that contain a variety of nutrients. They are a good source of protein, B vitamins, selenium, potassium, and copper. In addition, mushrooms are low in calories and carbs.
Mushrooms are also a way to get dietary fiber. This helps to keep the digestive system healthy and prevents constipation.
Tips for eating this keto vegetable
Zucchini, also known as courgette, is a type of summer squash with dark green or yellow skin. The plant grows on vines and is usually harvested when the fruit is still small.
Zucchini is a good source of vitamins A and C, as well as potassium and fiber.
Additionally, zucchini is low in calories, making it a healthy food option for people watching their weight.
When cooked properly, zucchini has a mild flavor that won't overwhelm other ingredients. Here are a few tips and tricks for cooking with zucchini on a keto diet:
Here is a chart with a list of vegetables to avoid on keto, along with their carb content per 1 cup raw.
Foods are composed of macronutrients. Macronutrients are the collective term for the three big energy sources in our food: carbohydrates, fats, and proteins.
Each gram of carbohydrate and protein contains about 4 calories, while each gram of fat provides 9 calories.
A keto diet by design is very low in carbs (5% or less of daily caloric intake) and moderate in protein (15-20%), which forces the body to burn fat for fuel instead of glucose from carbs. This metabolic state is called ketosis, and it has many potential benefits for health, weight loss, and performance.
The best veggies for keto are those that contain the least amount of carbs.
For example, vegetables like cucumber, spinach, zucchini, and cabbage are not only low in carbs but are rich in fiber. It is well known that fibrous foods fill you up faster, which means it is unlikely that you will overeat them.
It's important to be aware of which veggies are high in carbs, as they can quickly put you over your daily limit and kick you out of ketosis.
That being said, if you still crave the taste of starchy vegetables, it is possible to include some of them in small amounts, as long as they fit your macros.
The following are some general guidelines for choosing low-carb keto vegetables:
Would you like to know more about eating vegetables on a keto diet? We answer some more questions below
The answer depends on what type of vegetables you are eating and how many carbs they contain. However in general you can have up to 5 servings of low-carb vegetables.
Yes, they absolutely do. There are a few reasons why veggies matter on keto:
Including low-carb veggies will make your keto diet healthier.
In most cases, yes. While some leafy greens are higher in carbohydrates than others, you can generally eat as many leafy greens as you like. This is because leafy greens are very low in calories and contain very few carbs. As a result, they won't impact your blood sugar levels or kick you out of ketosis.
So feel free to fill up on leafy greens! Just be sure to check the carb counts of individual types of greens before you go overboard.
Yes. Many vegetables are low in carbs, but others — such as corn, potatoes, sweet potatoes — can kick you out of ketosis. Non-starchy vegetables like leafy greens, broccoli, and cauliflower are generally safe to eat on a keto diet, but you still have to be aware of how many carbs they have to stay within your macros.
As you have learned, there are plenty of low-carb vegetables for you to enjoy on keto, all of which offer various health benefits.
Cruciferous veggies like broccoli and cauliflower are high in antioxidants and vitamins C and K. Leafy greens such as spinach are loaded with minerals like magnesium, potassium, and iron.
All of these nutrients work together to keep your body functioning optimally both physically and mentally. As always, it is important to remember that variety is key when following any diet plan.