What Vegetables Are Low-Carb?

October 29, 2025 •

4 min read

According to the Atkins diet, consuming 12g to 15g of net carbs daily from vegetables is essential for a low-carb lifestyle. Knowing what vegetables are low-carb is vital for managing blood sugar, aiding weight loss, and ensuring a nutrient-dense diet without compromising your health goals.

Quick Summary

This guide provides a comprehensive list of low-carb vegetables, explaining which are best for restrictive diets. It details their nutritional benefits, offers a clear comparison table, and includes practical tips for incorporating them into meals to maximize health benefits and flavor.

Key Points

Above-ground vegetables are typically low-carb: Most vegetables that grow above the soil, such as leafy greens and cruciferous vegetables, contain fewer carbohydrates than root vegetables.
Net carbs are what matter most: For those on strict low-carb diets, calculate net carbs by subtracting fiber from total carbohydrates, as fiber does not affect blood sugar.
Leafy greens are nutrient-dense and extremely low-carb: Vegetables like spinach, kale, and lettuce provide essential vitamins and minerals for a minimal carb count.
Cruciferous vegetables are highly versatile low-carb options: Cauliflower and broccoli can be used as effective replacements for higher-carb items like rice, potatoes, and pasta.
Incorporate healthy fats for flavor and satiety: Sautéing low-carb vegetables in olive oil or butter, or adding creamy sauces, can increase flavor and make meals more filling.
Look beyond the basics: Other great choices include asparagus, zucchini, mushrooms, and bell peppers, which add variety and nutrients to your low-carb diet.
Higher-carb vegetables should be eaten in moderation: Root vegetables like carrots, beets, and onions should be limited or eaten in smaller portions to stay within your carb limits.

What Defines a Low-Carb Vegetable?

When identifying low-carb vegetables, a simple rule of thumb can be applied: most vegetables that grow above ground are generally lower in carbs than those that grow underground. The key metric for those on a restrictive diet, like keto, is 'net carbs,' which is the total carbohydrate count minus the fiber content. Fiber is a non-digestible carbohydrate that does not impact blood sugar levels, meaning it is not counted in the net carb total. For a strict low-carb approach, prioritizing vegetables with less than 5 grams of net carbs per 100g serving is recommended, as they can be consumed in larger quantities.

The Best of the Low-Carb List

Leafy Greens: The Undisputed Champions

Leafy greens are among the most nutritionally potent and low-carb vegetables available. Spinach, for example, is extremely low in carbs, with only 1.4g net carbs per 100g. It is also rich in vitamin K, iron, and magnesium. Kale, another powerhouse, contains around 3g net carbs per 100g and is loaded with vitamins A, C, and K. Lettuce, including romaine and iceberg, is also very low in carbohydrates, making it an excellent base for salads or a bread substitute.

Cruciferous Vegetables: The Versatile All-Stars

The cruciferous family offers some of the most popular low-carb options due to their versatility and ability to mimic higher-carb foods. Cauliflower is famously used to replace rice, pizza crust, and mashed potatoes, boasting only 3g net carbs per cup. Broccoli is another fantastic choice, with about 4g net carbs per 100g serving, and is a great source of fiber and vitamin C. Brussels sprouts, while slightly higher, are still low-carb at 5g net carbs per 100g, and are excellent when roasted.

Summer Squashes and Other Favourites

Summer squashes like zucchini are a low-carb dieter's best friend. They can be spiralized into noodles or made into chips, and contain only around 3g net carbs per 100g. Cucumbers are hydrating and incredibly low-carb, perfect for snacks or salads, with just 3g net carbs per 100g. Asparagus, a delicious spring vegetable, is very low-carb at 2g net carbs per 100g and is rich in folate and vitamins A, C, and K. Even tomatoes, technically a fruit, are low enough in net carbs (around 3g per 100g) to be included in moderation.

Comparison Table: Low-Carb Vegetables (Per 100g Serving)


Vegetable	Net Carbs (g)	Key Nutrients	Common Uses	Best Preparation Methods
Spinach	1.4	Vitamin K, Iron, Magnesium	Salads, smoothies, sautéed side dish	Sautéed, raw, blended
Zucchini	3.1	Vitamin C, Antioxidants	Noodles, fries, baked goods	Spiralized, roasted, grilled
Cauliflower	1.8	Vitamin C, Vitamin K, Fiber	Rice, mash, pizza crust	Roasted, steamed, riced
Broccoli	3.9	Vitamin C, Vitamin K, Fiber	Stir-fries, side dishes, casseroles	Steamed, roasted, sautéed
Asparagus	2.1	Folate, Vitamins A, C, K	Side dishes, appetizers	Roasted, grilled, sautéed
Lettuce (Romaine)	1.2	Folate, Vitamin K, Vitamin A	Salad base, sandwich wraps	Raw
Cabbage	3.6	Vitamin C, Vitamin K	Slaws, stir-fries, casseroles	Sautéed, raw, roasted
Cucumber	3.1	Water, Vitamin K	Salads, snacks, infused water	Raw

How to Incorporate Low-Carb Vegetables into Your Diet

Adopting more low-carb vegetables can be simple and delicious. The key is to get creative and use them as replacements for higher-carb staples. For instance, swap out traditional pasta for zucchini noodles (zoodles) or use cauliflower rice instead of white rice. For side dishes, roasted broccoli, sautéed spinach, or grilled asparagus are quick and easy options. Adding healthy fats can also enhance flavor and satisfaction. Try sautéing vegetables in butter or olive oil, or adding creamy sauces made with heavy cream or cheese. For snacks, crudités like celery, cucumber, and bell peppers with a low-carb dip like guacamole are excellent choices. Remember to track your intake, especially with vegetables that have a slightly higher carb count, such as bell peppers or green beans, to stay within your daily limit.

The Health Benefits of Eating Low-Carb Vegetables

Beyond their low carbohydrate content, these vegetables are packed with essential vitamins, minerals, and antioxidants that are crucial for overall health. Leafy greens like spinach are rich in antioxidants that protect heart health and may reduce the risk of eye diseases. Cruciferous vegetables like broccoli and cauliflower have compounds that may help reduce inflammation and lower the risk of certain cancers. The high fiber content in many low-carb vegetables aids in digestive health and helps promote feelings of fullness, which can support weight management. Eating a wide variety of low-carb vegetables ensures you receive a full spectrum of these phytonutrients, supporting long-term wellness.

Conclusion: Making Smart Vegetable Choices

Choosing low-carb vegetables is a simple and effective strategy for anyone aiming to reduce their carbohydrate intake while maximizing nutritional benefits. By focusing on above-ground, non-starchy options like leafy greens, cruciferous vegetables, and summer squashes, you can create satisfying and healthy meals. Experiment with different preparation methods and use these veggies as creative alternatives to higher-carb foods. With careful planning, you can ensure a varied, flavorful, and nutrient-dense diet that helps you achieve your health goals. For more nutritional information and guidelines, consult reliable sources like the American Diabetes Association or the USDA.

Frequently Asked Questions

Net carbs represent the carbohydrates that your body can digest and use for energy, and are calculated by subtracting the fiber content from the total carbs. This is important for low-carb diets because fiber-rich vegetables have a minimal impact on blood sugar, allowing you to consume more volume for fewer digestible carbs.

While extremely low-carb vegetables like spinach and lettuce can be consumed in generous amounts, it's still wise to monitor your intake. Some vegetables, like bell peppers and Brussels sprouts, have slightly higher net carb counts, so it's important to track them if you're on a very strict carb limit.

In general, root vegetables like potatoes, parsnips, and sweet potatoes are avoided on strict low-carb diets due to their high starch content. Some can be eaten in moderation, like carrots or onions, but they should be counted towards your daily carb limit.

Cauliflower is incredibly versatile. You can rice it in a food processor to use as a base for meals, mash it for a creamy potato alternative, or make it into pizza crust. Roasting it also brings out its sweeter flavor.

Excellent choices include spinach, kale, and various types of lettuce (romaine, iceberg, arugula). These are very low in carbohydrates and packed with beneficial vitamins and minerals.

Yes, green beans are considered a low-carb vegetable, with about 4-5g net carbs per 100g. They offer a good amount of fiber and can be a satisfying addition to meals.

Low-carb vegetables are typically low in calories and high in fiber, which helps you feel full and satisfied for longer, reducing overall calorie intake. They also provide a great volume of food without dramatically increasing your carb or calorie count.