What vegetable has the lowest carb count? A comprehensive guide

December 9, 2025 •

3 min read

Statistics show that raw leafy greens and sprouts consistently top the charts for lowest carbohydrate content, often having fewer than 2 grams of net carbs per serving. So, what vegetable has the lowest carb count? The answer varies slightly depending on the exact serving size, but several nutrient-dense options stand out for low-carb diets.

Quick Summary

This guide examines vegetables with the lowest carb counts, focusing on net carbs, which are crucial for low-carb and ketogenic diets. We cover top contenders like spinach, alfalfa sprouts, and bok choy, detailing their nutritional benefits and practical uses for a healthier lifestyle.

Key Points

Net Carbs Are Key: To find the lowest-carb vegetables, focus on net carbs (total carbohydrates minus fiber) which is the most accurate measure for low-carb diets.
Alfalfa Sprouts Top the List: Alfalfa sprouts are often cited as having one of the lowest net carb counts, making them an excellent choice for strict low-carb plans.
Raw Leafy Greens Excel: Raw spinach, lettuce, and arugula are extremely low in net carbs and can be consumed in larger quantities.
Versatile Low-Carb Options: Bok choy, celery, mushrooms, and zucchini are versatile, flavorful vegetables with low net carb profiles.
Beware of Starch: High-carb, starchy vegetables like potatoes, corn, and peas should be limited or avoided on a very low-carb diet.

For those following low-carb diets like keto, understanding which vegetables have the lowest carb count is essential. The key metric to focus on is 'net carbs,' which is the total carbohydrate content minus the dietary fiber. Fiber is a carbohydrate that the body cannot digest, meaning it doesn't impact blood sugar levels. By focusing on low net-carb vegetables, you can maximize nutrient intake while staying within your dietary goals.

The Top Low-Carb Vegetable Contenders

While there is no single vegetable with zero carbs, several come very close, especially when eaten raw. These leafy greens and sprouts are packed with vitamins and minerals with minimal carbohydrate load.

Alfalfa Sprouts

Alfalfa sprouts are a standout performer, frequently cited as having one of the lowest net carb counts. A 100-gram serving can have as little as 0.2 grams of net carbs. These tiny shoots are a great addition to sandwiches and salads, offering a fresh, crisp texture and concentrated nutrients.

Spinach

Raw spinach is another extremely low-carb option. With just over 1 gram of total carbs and almost 1 gram of fiber per cup, a cup of raw spinach provides only about 0.4 grams of net carbs. This versatile leafy green can be enjoyed in salads, blended into smoothies, or lightly sautéed. When cooked, the carb content becomes more concentrated as water is lost, but it remains a low-carb choice.

Bok Choy

Known as Chinese cabbage, bok choy is a water-rich vegetable that works well in stir-fries. A cup of shredded raw bok choy contains only about 1.5 grams of carbohydrates, with about half coming from fiber, resulting in a very low net carb count. It's a great option for adding a mild, peppery flavor and nutrients to a meal without a high carb load.

Lettuce and Celery

Different types of lettuce vary slightly, but many, like iceberg and romaine, are very low in net carbs, typically around 1-2 grams per cup. Celery, which is famously high in water, also contains very few digestible carbs. A medium stalk of celery contains only about 0.6 grams of net carbs, making it a perfect low-carb snack.

Comprehensive Low-Carb Vegetable Comparison

For a clearer picture of how different vegetables stack up, here is a comparison table based on a 100-gram serving of raw vegetables:


Vegetable	Total Carbs (g)	Fiber (g)	Net Carbs (g)
Alfalfa Sprouts	2.1	1.9	0.2
Celery	3.0	1.6	1.4
Spinach	3.6	2.2	1.4
Radishes	3.4	1.6	1.8
Arugula	3.65	1.6	2.05
Bok Choy	1.5	0.7	0.8
Mushrooms (White)	3.3	1.0	2.3
Zucchini	3.11	1.0	2.11
Cucumber	3.6	0.5	3.1
Cauliflower	4.97	2.0	2.97

Maximizing Your Low-Carb Vegetable Intake

Integrating more of these low-carb vegetables into your diet is simple. Start by making smart substitutions and additions to your favorite meals.

Swap rice: Use riced cauliflower instead of traditional rice to save on carbs.
Embrace salads: Create a vibrant, low-carb base using a mix of spinach, arugula, and romaine lettuce.
Snack smartly: Dip celery sticks or cucumber slices into guacamole or other low-carb dips for a satisfying snack.
Boost flavor: Use bok choy or spinach in stir-fries, omelets, and soups for a nutritional punch without excess carbs.
Get creative with sides: Mash cauliflower as a low-carb alternative to mashed potatoes, or roast zucchini and asparagus with olive oil and herbs.

High-Carb Vegetables to Minimize or Avoid

While low-carb vegetables are beneficial, be mindful of their starchy counterparts. Starchy vegetables generally grow below ground and contain significantly more carbs, which can quickly add up and impact ketosis. Examples of vegetables to limit on a strict low-carb diet include:

Potatoes
Sweet potatoes
Corn
Peas
Beets

Conclusion: Making Informed Vegetable Choices

When seeking the lowest-carb options, fresh, raw leafy greens and sprouts are your best bet. With contenders like alfalfa sprouts and raw spinach leading the way, it's easy to pack your plate with nutritious, low-carb vegetables. By understanding net carbs and being mindful of portion sizes for certain vegetables, you can successfully maintain a low-carb or keto lifestyle while enjoying a wide variety of flavors and textures. The key is to prioritize the non-starchy, water-rich varieties that offer the most nutritional bang for your low-carb buck. For more resources on low-carb eating, explore reputable sites like Diet Doctor.

Frequently Asked Questions

Some vegetables, like raw spinach and alfalfa sprouts, have extremely low net carb counts per serving, approaching zero. They are primarily composed of water and fiber, with very few digestible carbohydrates.

While not completely zero-carb, lettuce is very low in carbohydrates, especially iceberg and romaine varieties. A cup of shredded iceberg lettuce, for example, has only about 1 gram of net carbs.

Net carbs are calculated by subtracting the fiber content from the total carbohydrate count. Fiber is indigestible and does not raise blood sugar, so net carbs provide a more accurate measure for low-carb diet planning.

Starchy vegetables like potatoes, corn, and peas are high in carbs and are typically limited or avoided on very low-carb or ketogenic diets because they can exceed daily carbohydrate limits.

Cooking can sometimes increase the concentration of carbs in vegetables as water evaporates. However, many low-carb vegetables remain low in carbohydrates even after cooking, but it's important to be mindful of quantity.

Yes, mushrooms are an excellent low-carb vegetable with a very low net carb count. They are versatile and can be added to many dishes without significantly increasing carb intake.

Excellent low-carb leafy greens include raw spinach, romaine lettuce, iceberg lettuce, arugula, bok choy, and kale.