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

When following a low-carb diet, incorporating a variety of vegetables can provide essential nutrients while keeping carb intake in check. Vegetables are not only low in calories but also rich in vitamins, minerals, and fiber, making them perfect for any low-carb meal plan. Here are the 20 best low-carb vegetables that can help enhance your diet, plus a great low-carb fruit to add to your meals.

1. Bell Peppers

Bell peppers, also called sweet peppers or capsicums, are packed with antioxidants such as carotenoids, which may help reduce inflammation and protect against cell damage. A cup of chopped red pepper contains only 9 grams of carbs, 3 of which are fiber. Additionally, bell peppers provide 26% of the Daily Value (DV) for vitamin A and 212% of the DV for vitamin C, making them a great addition to any low-carb diet.

2. Broccoli

Broccoli, a member of the cruciferous vegetable family, is not only low in carbs but also offers significant health benefits. A cup of raw broccoli contains 6 grams of carbs and 2 grams of fiber. It’s a great source of vitamin C (90% DV) and vitamin K (77% DV). Broccoli has also been linked to reduced insulin resistance and lower cancer risks, making it an excellent choice for overall health.

3. Asparagus

Asparagus is a spring vegetable that’s low in carbs and rich in essential vitamins like A, C, and K. A cup of cooked asparagus contains 7 grams of carbs, with 4 grams of fiber. Studies have shown that asparagus may help improve cognitive function, making it a nutritious addition to your low-carb meals.

4. Mushrooms

Mushrooms are incredibly low in carbs, with a cup of raw white mushrooms containing just 2 grams of carbs and 1 gram of fiber. They’re packed with antioxidants and have been shown to improve antioxidant and anti-inflammatory markers, making them a great choice for enhancing overall health.

5. Zucchini

Zucchini, a type of summer squash, is another low-carb vegetable. A cup of raw zucchini contains only 4 grams of carbs, 1 of which is fiber. It’s also a good source of vitamin C, providing 25% of the DV per serving. Its mild flavor makes it an ideal base for a variety of dishes, from stir-fries to low-carb pastas.

6. Spinach

Spinach is an excellent leafy green that offers numerous health benefits, including heart health support and protection against eye diseases. A cup of cooked spinach provides 7 grams of carbs and 4 grams of fiber. It also delivers over seven times the DV for vitamin K. Whether raw or cooked, spinach is an easy way to boost the nutritional value of your low-carb meals.

7. Avocados (Low-Carb Fruit)

Though technically a fruit, avocados are often used like vegetables in savory dishes. A cup of chopped avocado contains 13 grams of carbs, 10 of which are fiber. Avocados are rich in healthy fats and have been shown to lower the risk of heart disease and improve cholesterol levels. They’re also a great source of vitamins C, E, and K.

8. Cauliflower

Cauliflower is a versatile vegetable often used as a substitute for higher-carb foods like potatoes and rice. A cup of raw cauliflower contains 5 grams of carbs, 2 of which are fiber. It’s also an excellent source of vitamin C and vitamin K. Incorporating cauliflower into your diet can help reduce the risk of heart disease and certain cancers.

9. Green Beans

Green beans, also known as snap beans or string beans, are another great low-carb vegetable. A one-cup serving of cooked green beans contains 10 grams of carbs, 4 of which are fiber. Green beans are also rich in carotenoids, which are linked to improved brain function as we age.

10. Lettuce

Lettuce is one of the lowest-carb vegetables, making it perfect for salads or sandwiches. A cup of lettuce contains only 2 grams of carbs, 1 of which is fiber. Darker varieties like romaine are rich in vitamins A and K, and they provide a good amount of folate, which can help reduce the risk of heart disease.

11. Garlic

Garlic is a powerful vegetable with numerous health benefits. While it’s high in carbs by weight, it’s typically consumed in small quantities, so it has a minimal impact on carb intake. One clove of garlic contains just 1 gram of carbs. Garlic has been shown to boost immune function and lower blood pressure.

12. Kale

Kale is loaded with antioxidants like quercetin and kaempferol, which can help reduce inflammation and oxidative stress. A cup of raw kale contains 1 gram of carbs, mostly from fiber. It’s also an excellent source of vitamin K, providing 68% of the DV per serving.

13. Cucumbers

Cucumbers are hydrating and low in carbs, making them a refreshing addition to a low-carb diet. A cup of chopped cucumber contains 4 grams of carbs, less than 1 gram of which is fiber. While not high in vitamins, cucumbers contain cucurbitacin E, which has shown potential for cancer and anti-inflammatory benefits in animal studies.

14. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable with numerous health benefits. A half-cup serving of cooked Brussels sprouts contains 6 grams of carbs, 2 of which are fiber. They provide 53% of the DV for vitamin C and 91% of the DV for vitamin K, making them an excellent nutrient-packed choice.

15. Celery

Celery is very low in carbs and provides a good source of vitamin K. A one-cup serving contains 3 grams of carbs, 2 of which are fiber. It’s also rich in luteolin, an antioxidant with potential cancer-fighting properties.

16. Tomatoes

Tomatoes, though technically fruits, are commonly consumed as vegetables and are low in carbs. A cup of cherry tomatoes contains 6 grams of carbs, 2 of which are fiber. They’re an excellent source of vitamins A, C, and K, and they can help reduce blood pressure thanks to their high potassium content.

17. Radishes

Radishes are low in carbs and have a sharp, peppery taste. A cup of raw radishes contains 4 grams of carbs, 2 of which are fiber. They’re also high in vitamin C and contain compounds that have shown promise in slowing the growth of breast cancer cells in test tube studies.

18. Onions

Onions are low in carbs when consumed in small amounts due to their strong flavor. A half-cup of sliced onions contains 5 grams of carbs, 1 of which is fiber. They’re a good source of quercetin, an antioxidant that may help reduce blood pressure.

19. Eggplant

Eggplant is a popular vegetable in many cuisines. A cup of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber. Though not rich in vitamins, eggplant may help lower cholesterol and improve heart health.

20. Cabbage

Cabbage is another cruciferous vegetable with impressive health benefits. A cup of chopped raw cabbage contains 5 grams of carbs, 2 of which are fiber. It’s high in vitamin C and vitamin K and may help reduce the risk of certain cancers.

Bonus: Artichokes

Although not typically thought of as low-carb, artichokes are a great option. A medium-sized globe artichoke contains 14 grams of carbs, but 7 grams come from fiber, reducing its digestible carb content. Artichokes may help lower blood pressure, cholesterol, and blood sugar levels.

Read our previous blogs about Is Spaghetti Squash Good for You

FAQs about Low-Carb Vegetables

1. What are the lowest-carb vegetables?
   Some of the lowest-carb vegetables include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers. 
2. What are 5 foods to avoid on a low-carb diet?
   Avoid refined grains, sweets, highly processed foods, sugar-sweetened beverages, and low-fat products. 
3. What foods fill you up but are low in carbs?
   Foods high in protein and healthy fats like eggs, cottage cheese, chicken, avocados, fish, nuts, Greek yogurt, and shellfish are great for a low-carb diet. 
4. What vegetables are high in carbs to avoid?
   Starchy vegetables like potatoes, sweet corn, and peas are higher in carbs and should be limited on a low-carb diet. 
5. How can low-carb vegetables benefit your health?
   Low-carb vegetables are rich in fiber, vitamins, and antioxidants, which can help improve digestion, lower the risk of chronic diseases, and support heart health.

Takeaway

Incorporating these 20 low-carb vegetables (and 1 low-carb fruit) into your meals can boost your nutrient intake while keeping carbs in check. These vegetables not only offer a variety of health benefits but also provide a delicious way to reduce your calorie intake and promote overall well-being.