What Vegetable Has the Lowest Carbohydrate Content?

November 6, 2025 •

3 min read

According to Healthline, some of the lowest carb vegetables include cucumbers, iceberg lettuce, and celery. For those following a ketogenic or low-carb diet, finding the right foods is key to managing carbohydrate intake, and knowing what vegetable has the lowest carbohydrate content can significantly impact meal planning.

Quick Summary

An exploration of vegetables with the lowest carb counts. Covers the nutritional benefits of non-starchy options like leafy greens and cruciferous vegetables, providing valuable information for low-carb diets.

Key Points

Alfalfa Sprouts Are King: At just 0.2g net carbs per 100g, alfalfa sprouts are the top pick for the vegetable with the lowest carbohydrate content.
Embrace Leafy Greens: Spinach, iceberg lettuce, and romaine are all excellent, low-carb options for salads and other dishes.
Consider Net Carbs: For low-carb diets, focus on net carbs (Total Carbs minus Fiber) as it more accurately reflects the body's absorption.
Above-Ground Rule of Thumb: Many low-carb vegetables grow above ground, while starchy, high-carb vegetables like potatoes grow below ground.
Utilize Low-Carb Swaps: Use versatile vegetables like cauliflower (as rice) and zucchini (as noodles) to replace higher-carb starchy foods.
Don't Forget Cruciferous Vegetables: Broccoli, cauliflower, and cabbage are nutrient-dense and low in net carbs, making them valuable additions.
Incorporate Healthy Fats: Pair low-carb veggies with healthy fats, like those found in avocado or olive oil, for increased satiety and flavor.

Discovering the Lowest Carb Vegetables

When it comes to low-carb eating, not all vegetables are created equal. The most carb-conscious choices are typically non-starchy vegetables that grow above ground. These include an array of nutrient-dense greens and vibrant produce that can be the cornerstone of a healthy meal plan. Among the very lowest are alfalfa sprouts and leafy greens like spinach.

Alfalfa Sprouts: The Absolute Lowest Carb Option

Coming in with an incredibly low net carb count, alfalfa sprouts are arguably the vegetable with the lowest carbohydrate content. With just 0.2 grams of net carbs per 100 grams, they are an excellent, almost carb-free option for adding texture and nutrients to your meals. A handful of these sprouts adds a fresh, light crunch to sandwiches and salads without adding a meaningful amount of carbohydrates.

Comparing Top Low-Carb Vegetables

While alfalfa sprouts lead the pack, many other non-starchy vegetables offer similarly low carb counts and a diverse range of flavors and nutrients. The following list showcases some of the best choices for minimizing carb intake while maximizing nutritional value.

Spinach: This versatile leafy green contains a mere 1.4 grams of net carbs per 100 grams, along with significant amounts of vitamins A, C, and K. It's perfect for salads, sautes, or smoothies.
Celery: Primarily water, celery offers a refreshing crunch with only 1.4 grams of net carbs per 100 grams. It's a great snack on its own or with a low-carb dip.
Cucumber: A refreshing and hydrating option, a 100-gram serving of raw, unpeeled cucumber contains approximately 3.1 grams of net carbs.
White Mushrooms: With a savory, umami flavor, mushrooms contain just 2.3 grams of net carbs per 100 grams, making them a fantastic, versatile addition to many dishes.
Cauliflower: Often used as a low-carb substitute for grains, cauliflower has 2.97 grams of net carbs per 100-gram serving. It can be turned into rice, mash, or pizza crust.
Iceberg Lettuce: While less nutrient-dense than darker greens, iceberg lettuce still provides a crisp base for salads with a very low net carb count of 1.8 grams per 100 grams.

A Comparison of Low-Carb Vegetables

To better understand the differences between popular low-carb vegetables, here is a comparison table outlining their nutritional values per 100-gram serving.


Vegetable	Net Carbs (g)	Key Nutrients
Alfalfa Sprouts	0.2	Vitamin K, Protein
Spinach (Raw)	1.4	Vitamins A, C, K, Iron
Celery (Raw)	1.4	Vitamin K, Potassium
Iceberg Lettuce	1.8	Vitamins A, K
Radishes	1.8	Vitamin C
Swiss Chard	2.1	Vitamins A, K, Magnesium
White Mushrooms	2.3	B Vitamins, Selenium, Potassium
Cauliflower	2.97	Vitamins C, K, Fiber
Cucumber (Raw)	3.1	Vitamin K, Water Content
Zucchini	2.11	Vitamin C, Potassium
Avocado	2.0	Fiber, Healthy Fats, Potassium

The Importance of Net Carbs

When counting carbohydrates, particularly for a ketogenic diet, the concept of "net carbs" is crucial. Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Fiber is a non-digestible carbohydrate, meaning it does not get broken down and absorbed by the body in the same way as other carbohydrates, so it doesn't raise blood sugar levels. Focusing on net carbs provides a more accurate picture of a vegetable's impact on your overall carb intake.

How to Incorporate Low-Carb Vegetables

Integrating low-carb vegetables into your daily meals is simple and can add significant flavor and nutritional value. For instance, you can use large lettuce or cabbage leaves as a wrap for sandwiches instead of bread. Cauliflower can be used to replace rice or mashed potatoes, while spiralized zucchini offers a gluten-free and low-carb alternative to pasta. Roasted asparagus or sautéed mushrooms can be delicious side dishes, and a salad made with a base of spinach or arugula provides a nutrient-packed meal.

Conclusion

While a wide variety of vegetables are low in carbohydrates, alfalfa sprouts stand out as the vegetable with the lowest carbohydrate content based on net carb analysis per 100-gram serving. However, excellent low-carb options are abundant and include spinach, celery, cucumbers, and cauliflower. These non-starchy vegetables provide a wealth of vitamins, minerals, and fiber while keeping your carb count in check. Incorporating them into your diet can support health goals without sacrificing flavor or variety. Focusing on above-ground, leafy greens and cruciferous vegetables is a reliable strategy for any low-carb meal plan.

For more detailed nutritional information and guidance on low-carb diets, consult resources like Healthline, which regularly updates data on food composition.

Frequently Asked Questions

Alfalfa sprouts are typically cited as the lowest carb vegetable, with an exceptionally low net carb count of just 0.2 grams per 100-gram serving.

Yes, spinach is an excellent low-carb vegetable. Raw spinach has approximately 1.4 grams of net carbs per 100 grams, making it ideal for low-carb and keto diets.

Yes, cucumbers are very keto-friendly. They contain around 3.1 grams of net carbs per 100 grams and are primarily composed of water, which makes them hydrating and low in calories.

Starchy vegetables like potatoes, corn, sweet potatoes, and peas are higher in carbohydrates and should be limited or avoided on a strict low-carb diet.

Yes, mushrooms are a good low-carb choice, with about 2.3 grams of net carbs per 100 grams. They are also a source of B vitamins and other important minerals.

Total carbs account for all carbohydrates in a food, including fiber. Net carbs are the carbohydrates the body can actually digest, calculated by subtracting fiber from the total carbs.

You can replace high-carb foods by using cauliflower to make rice or mash, spiralized zucchini for pasta noodles, or large lettuce and cabbage leaves for sandwich wraps.