Low Carb Vegetables: Which Ones to Choose?

shallow focus photography of produce stand

Before we get into this remember you can check out our list of low carb fruits for you to consider when on the ketogenic (or any other low carb) diet. Now let’s get to why you are here, bellow you’ll find our handy little checklist of low carb vegetables.

What constitutes low carb?

Anything below 5 grams in a single serving size is considered to be low in carb content. However, one’s daily calorie intakes vary. Also, fruits and vegetables vary in size, so it is not easily possible to make an exact comparison. Hence this accurate low carb vegetables list given below will help you note down exactly how many carbs are present in the different sized vegges. Also, to make matters easier for you, we are maintaining the same serving size for all vegetables, i.e., 50 grams for each so you can make the correct choices. Additionally, to help you imagine how much 50 grams exactly contains, here are a few examples: 2 extra long spears of asparagus, ½ cup chopped celery or a medium sized tomato.

Handy checklist of low carb vegetables

Arugula

Arugula contains only 2g Carbs in 50 gram portion size. It is also rich in antioxidants called phytochemicals (plant produced chemicals) which are known to fight free radical damage to prevent cancer.

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Cucumber

Cucumbers contain only 1 g carb in 50 g portion size (about ½ cup chopped).  They are also rich in water content that makes it an ideal vegetable to be eaten during the summer months. Cucumber is also rich in Vitamin C and caffeic acid both of which help soothe skin irritations or swelling. Eat cucumber along with its skin for magnesium and potassium content that can benefit your heart health by lowering blood pressure.

Broccoli

This vegetable contains only 1 g carb in a 50g portion size. (So, half a bunch of raw or cooked Broccoli Raab has 7g carbs).  It is also rich in nutrients that can prevent age related macular degeneration or AMD. Additionally, it is rich in fiber for heart health and has cholesterol fighting properties. Broccoli also has vitamin K, calcium, potassium etc for bone health.

Iceberg Lettuce and Romaine lettuce

Iceberg lettuce makes it to our list of low carb vegetables owing to just 2 g carb content in a 50 g portion size. Raw shredded iceberg lettuce not only makes a great tasting salad, it can also provide you with potassium, manganese, calcium, iron and phosphorus for bone health and blood sugar regulation. Likewise, romaine lettuce contains only 1.5g carbs in a single serving size of 50 grams. Romaine lettuce is an excellent source of vitamin C and Beta Carotene that can help lower cholesterol.  Its potassium content makes it a heart-healthy vegetable.

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Celery

2 medium sized stalks of this low carb vegetable make up to 50 grams which contain only 2.5g carbs. Celery is also rich in phthalides that help regulate blood pressure and coumarins that are cancer fighting nutrients.

Mushrooms

1 cup of raw sliced white mushrooms yield only 2.5g carbs. Rich in vitamin D, mushrooms are super anti inflammatory foods that can prevent certain types of cancers. They also play a role in anti aging.

Radishes and Turnips

Both contain approximately 2g carbs in 50 g portions. One ½ cup of sliced raw radishes yield 2 g carbs while cooked turnips may give 4g carbs.  Both low carb vegetables are cruciferous veggies that help fight cancer and contain anti inflammatory properties.

Asparagus

Asparagus has so many nutritional benefits that it can be termed as a “super vegetable”. It also conforms to our low carb vegetables list as it has only 2 g carbs in 50 gram serving portion. It is rich in fiber and B vitamins and can play key role in metabolism of blood sugar.

Green, Red and Yellow peppers

1 cup of sliced raw green, red or yellow peppers contains only 4g carbs. They are also a wonderful source of vitamins C, K and other bone-healthy nutrients. Their folic acid content is beneficial in reducing risk of heart attacks, blood vessel damage or strokes.

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Cauliflower and Cabbage

Both cauliflower and cabbage are cruciferous vegetables which contain only 3g carb in 50 g portion size.  They are both known to contain cancer fighting compounds. Cauliflower is rich in fiber and hence heart healthy. Red and purple cabbages both contain antioxidants called anthocyanins that can reduce effects of aging.

Spinach

One half cup of spinach has only 3.5g carbs. It is an excellent source of vitamin K and has at least a dozen flavonoids which are anti-aging compunds. Spinach also has cancer fighting antioxidant properties as well as lutein and zeaxanthin to prevent eye disorders.

As you see…

Most vegetables belong to the low carb vegetable list. The ones to watch out for and avoid are potatoes, peas, beets and corn as they contain more starch, hence sugar, as compared to the ones mentioned in the low carb vegetable list given above.