What vegetables can you eat on a low-carb diet?

November 4, 2025 •

3 min read

Leafy greens and cruciferous vegetables have particularly low carbohydrate levels, with much of their carb content consisting of fiber. For those on a low-carb diet, filling your plate with the right produce is key to maintaining a healthy intake without exceeding daily carb limits. This guide explores exactly what vegetables can you eat on a low-carb diet, highlighting the most nutrient-dense and versatile options.

Quick Summary

A guide to the best low-carb vegetables for maintaining a low-carb or keto diet, including leafy greens, cruciferous vegetables, and other non-starchy options. Explore net carb content and versatile substitutes for higher-carb foods.

Key Points

Focus on non-starchy varieties: Prioritize vegetables that grow above the ground, such as leafy greens and cruciferous vegetables, which are naturally lower in carbs.
Consider cauliflower for swaps: Utilize cauliflower as a versatile substitute for high-carb items like rice, mashed potatoes, and pizza crust.
Embrace leafy greens: Incorporate nutrient-dense options like spinach, kale, and lettuce for salads, wraps, and cooked sides.
Get creative with veggie noodles: Use zucchini or spaghetti squash for low-carb pasta alternatives, especially with a spiralizer.
Substitute with care: While some root vegetables like beets and carrots are technically low-carb, their carb count is higher than leafy greens and should be portioned carefully.
Stay aware of starchy vegetables: Always limit or avoid starchy vegetables like potatoes, sweet potatoes, and corn, as they can quickly add up to your daily carb allowance.
Maximize flavor with healthy fats: Enhance the taste and satiety of your low-carb vegetables by cooking them with healthy fats like olive oil or butter.

Low-Carb Vegetable Categories

When following a low-carb diet, the general rule of thumb is to focus on non-starchy vegetables, which are typically grown above the ground. These vegetables are packed with essential vitamins, minerals, antioxidants, and fiber, and they can be consumed in relatively larger quantities compared to their starchy, root-vegetable counterparts.

Leafy Greens

Leafy greens are among the most versatile and lowest-carb vegetables available. They can form the base of salads, be sautéed as a side, or be blended into a smoothie.

Spinach: Extremely low in net carbs (1.4g per 100g cooked), rich in iron, magnesium, and potassium.
Kale: Another nutrient-dense option, providing vitamins A, C, and K, as well as calcium.
Lettuce (Iceberg and Romaine): With net carbs as low as 2g per 100g, lettuce is perfect for wraps or salad bases.
Swiss Chard: Contains just 1g of net carbs per cup and is loaded with vitamins A and C.

Cruciferous Vegetables

This family of vegetables is a staple in low-carb diets due to its low net carb count and incredible versatility.

Cauliflower: A low-carb hero, cauliflower can be riced, mashed, or baked to replace high-carb foods like rice, potatoes, and pizza crust. One cup of cooked cauliflower contains about 3g of net carbs.
Broccoli: With 4g of net carbs per 100g, broccoli is an excellent source of fiber, vitamin C, and vitamin K.
Brussels Sprouts: Roasting these gives them a delicious, crispy texture. They have about 5g of net carbs per 100g.
Cabbage: Sautéed or used as a wrap, cabbage is a great low-carb alternative with only 3g of net carbs per 100g.

Other Low-Carb Vegetables

Expand your low-carb menu with these flavorful additions, all of which are suitable for a low-carb lifestyle.

Asparagus: A great source of folate and fiber, with just 2g of net carbs per 100g.
Zucchini: An incredibly versatile summer squash, often spiralized into "zoodles" as a pasta substitute. Contains only 3g of net carbs per 100g.
Cucumber: Mostly water and very low in calories, making it a refreshing, crunchy snack or salad addition with 3g net carbs per 100g.
Mushrooms: These savory fungi are low in carbs and a source of B vitamins and selenium.
Bell Peppers: A good source of vitamin C, bell peppers are great raw or cooked. Note that red and yellow peppers are slightly higher in sugar than green ones.
Green Beans: These legumes are lower in carbs than other beans and a good source of vitamins A and C.
Tomatoes: Technically a fruit but used as a vegetable, tomatoes are suitable in moderation, with around 3g of net carbs per 100g.

Strategic Low-Carb Swaps

For those who miss certain high-carb foods, several low-carb vegetable alternatives can satisfy cravings and boost nutrition.


Common High-Carb Food	Low-Carb Vegetable Substitute
Potatoes	Cauliflower (mashed, roasted), radishes (roasted), turnips, celery root, or butternut squash in small portions
Rice	Cauliflower rice (finely chopped or pulsed cauliflower)
Pasta/Noodles	Zucchini noodles ("zoodles"), spaghetti squash, or shirataki noodles
Bread/Wraps	Large lettuce leaves (romaine, iceberg), cabbage leaves, or Swiss chard for wraps and sandwiches
Chips	Baked kale chips, spicy zucchini chips, or radish chips

Conclusion

Incorporating a wide variety of non-starchy vegetables is a cornerstone of a healthy low-carb diet. Focusing on options like leafy greens, cruciferous vegetables, and other above-ground produce ensures a plentiful intake of essential nutrients and fiber while keeping net carbohydrate counts low. By making strategic swaps for higher-carb staples like potatoes and rice, it is possible to enjoy a diverse and satisfying diet without compromising your health goals. Experimenting with different cooking methods and seasonings can make low-carb vegetables delicious and exciting for any meal.

Tips for Success

Plan your meals: Planning helps you incorporate a variety of vegetables and avoid defaulting to high-carb convenience foods.
Cook in bulk: Prepare large batches of cauliflower rice or roasted vegetables to have on hand throughout the week.
Experiment with seasonings: Don't be afraid to add herbs and spices to make your vegetables more flavorful and exciting.
Use healthy fats: Cooking with olive oil or butter can enhance flavor and increase satisfaction on a low-carb diet.
Buy frozen: Stocking up on frozen low-carb vegetables is a convenient way to ensure you always have them available for quick meals.

Frequently Asked Questions

No, sweet potatoes are not typically considered a low-carb vegetable. A medium-sized sweet potato contains around 21 grams of net carbs, which can quickly consume a significant portion of a strict daily carb allowance.

Yes, avocados are an excellent food for a low-carb diet. While technically a fruit, they are high in healthy fats and fiber and very low in net carbs, helping you feel full and satisfied.

The carb content of vegetables varies depending on whether they are raw or cooked. Some vegetables, like spinach, will have slightly more carbs per serving when cooked because the volume shrinks, concentrating the nutrients. However, the net carb count remains low for most suitable low-carb options.

To enhance the flavor of low-carb vegetables, you can roast them with healthy oils and seasonings, sauté them with garlic, or add spices like paprika or chili powder. Using butter or creamy, low-carb sauces can also add richness.

Yes, onions can be consumed on a low-carb diet but should be used in moderation due to their slightly higher carb count compared to other non-starchy vegetables. Small amounts for flavoring are generally fine.

On a low-carb diet, you should limit or avoid starchy vegetables such as potatoes, sweet potatoes, corn, and peas, as they contain a higher concentration of carbohydrates.

Mashed cauliflower is one of the easiest and most popular low-carb potato substitutes. When prepared with butter and seasonings, it offers a similar texture and can be customized with various flavors.