Keto Vegetables

KETO VEGETABLES

An overview of different keto friendly vegetables, displaying their net carb count

Keto Friendly Vegetables

Why are vegetables important?

Vegetables are low in calories and contain almost no fat, which does not seem like the ideal food for a high fat and low carb diet. But vegetables also contain lots of important nutrients like vitamins, potassium and folic acid. Another great fact about vegetables is that they are low in carbs and also contain lots of fiber which helps with proper bowel function.

If you want to follow a vegetarian keto diet you will for sure be consuming a lot of vegetables alongside healthy fats, eggs, cheese, and other low carb protein sources. There are so many dishes that can be made with all those delicious and nutritious low carb vegetables.

In general leafy greens are the most keto-friendly vegetables of them all but also mushrooms, cabbage, and cauliflower are great and very low in carbs too. Some vegetables are higher in carbs such as sweet peppers, swede, turnip, onions, leek, and carrots. You don’t have to avoid them completely but it’s best to use them sparingly, as the carbs add up quickly and will kick you out of ketosis.

LIST OF KETO-FRIENDLY VEGETABLES AND HERBS/ NET CARBS PER 100G

  • Asparagus (2g net carbs)
  • Artichoke (2.5g net carbs)
  • Aubergine (2g net carbs)
  • Basil (4.3g net carbs)
  • Baby corn (6.5g net carbs)
  • Bean sprouts (2g net carbs) 
  • Broccoli (3.2g net carbs)
  • Brussels Sprouts (4g net carbs)
  • Bird-Eye Chilies (4.3g net carbs) 
  • Cabbage (4g net carbs)
  • Cauliflower (3g net carbs)
  • Celery (0.9g net carbs) 
  • Celeriac (2.3g net carbs)
  • Cucumber (1.2g net carbs) 
  • Chilies, red (0.7g net carbs)
  • Courgettes/Zucchini (1.8g net carbs)
  • Coriander (3.5g net carbs)
  • Collard Greens (1g net carbs)
  • Edamame (5.3g net carbs)
  • Fennel (3.9)
  • Finger chilies (2.6g net carbs)
  • Green Beans (3g net carbs)
  • Green chilies (2.6g net carbs)
  • Heart of Palm (3g net carbs)
  • Jicama (4.1g net carbs)
  • Kale (1.4g net carbs)
  • Karela/Bitter Melon (3g net carbs)
  • Kohlrabi (4g net carbs)
  • Lauki/Bottle Gourd (2.5g net carbs) 
  • Leek (2.9 net carbs)
  • Lettuce (1.9g net carbs)
  • Mushrooms (0.3g net carbs)
  • Mint (8.4g net carbs) 
  • Methi/Fenugreek leaves (3.4g net carbs)
  • Mustard Leaves (2.6g net carbs)
  • Mooli/Daikon (2.4g net carbs)
  • Okra/Lady Finger (3g net carbs)
  • Parsley (6.3g net carbs)
  • Pak choi (2.2g net carbs)
  • Peppers (3.8g net carbs)
  • Sweet Peppers (5.3net carbs)
  • Pumpkin (6.5g net carbs)
  • Purple sprouting broccoli (3g net carbs)
  • Radish (1.9g net carbs)
  • Red chilies (1g net carbs)
  • Romaine lettuce (1.5g net carbs)
  • Runner beans (2.3g net carbs)
  • Rhubarb (3.4g net carbs)
  • Rocket/Arugula (0.5g net carbs) 
  • Scotch bonnet peppers (4g net carbs)
  • Samphire (0.6g net carbs)
  • Sugar snap peas (4.8g net carbs)
  • Spring greens (3g net carbs)
  • Spinach (0.2g net carbs)
  • Spring Onion (3g net carbs)
  • Spaghetti Squash (5.5g net carbs)
  • Shallots (3.3g net carbs)
  • Swede (5g net carbs)
  • Swiss Chard (2.1g net carbs)
  • Tenderstem broccoli (1.8g net carbs)
  • Turnip (4.5g net carbs)
  • Watercress (0.5g net carbs)

There are also a few vegetables I would avoid or consume only in moderation, as they are higher in carbohydrates.

High Carb Vegetables/ Net Carb count per 100g 

  • Butternut squash (8.3g net carbs)
  • Beets (7.5g net carbs)
  • Carrot (7.7g net carbs)
  • Garlic (16.3g net carbs)
  • Ginger (7.2g net carbs)
  • Onion (8g net carbs)
  • Peas (9.2g net carbs)
  • Potatoes (22.6g net carbs)
  • Parsnip(12.5 net carbs)
  • Sweet potato/Yam (21.3g net carbs)
  • Sweet corn (19.6g net carbs)

Get creative and enjoy a variety of these delicious keto-friendly vegetables. 

I always try to provide the correct nutritional information. I have taken nutritional information, for the above-listed vegetables from Wikipedia, my local shops (Tesco, Sainsburys, and Waitrose), amazon.co.uk, and the products I have in my fridge and pantry. Please note that the nutritional value may vary for you as the listed products are from natural origin and may vary in carb count. Please check the nutritional value for the products you use at home, to archive accurate nutritional information.

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