What vegetables can you eat on keto? A comprehensive nutrition diet guide

October 8, 2025 •

4 min read

A ketogenic diet typically restricts carbohydrate intake to 20-50 grams of net carbs per day, making vegetable selection a crucial factor. Learn what vegetables can you eat on keto to fill your plate with nutritious, low-carb options that support ketosis without sacrificing essential nutrients like vitamins, minerals, and fiber.

Quick Summary

This guide details ideal keto-friendly vegetables, emphasizing leafy greens and cruciferous varieties, which are low in net carbs. It clarifies which starchy vegetables to avoid and offers practical tips for incorporating compliant produce into your meal plan while maintaining ketosis. The article provides carb counts and creative usage ideas.

Key Points

Prioritize Above-Ground Vegetables: As a general rule, opt for leafy greens and other veggies that grow above the soil, as they are typically lower in net carbs than root vegetables.
Understand Net Carbs: Focus on net carbs (Total Carbs minus Fiber) when selecting vegetables to ensure you stay within your daily carbohydrate limit on the keto diet.
Embrace Leafy Greens: Incorporate large quantities of spinach, kale, and lettuce into your diet for their low carb content and high nutritional value.
Use Versatile Cauliflower: Utilize cauliflower as a creative, low-carb substitute for high-starch foods like rice, potatoes, and pizza crust.
Practice Moderation with Select Veggies: Consume vegetables like bell peppers, green beans, and onions in controlled portions, as their net carb counts are slightly higher.
Avoid High-Starch Root Vegetables: Steer clear of potatoes, sweet potatoes, corn, and parsnips, which are high in carbohydrates and can disrupt ketosis.

The ketogenic diet is a high-fat, very low-carbohydrate eating plan designed to induce a metabolic state called ketosis, where your body burns fat for fuel instead of glucose. While this requires a significant reduction in carbs, it does not mean eliminating vegetables entirely. Smart vegetable choices are essential for a successful keto diet, as they provide vital fiber, vitamins, minerals, and antioxidants that are often lacking in high-fat, low-carb regimens. The key is to understand the concept of net carbs, which is calculated by subtracting the fiber content from the total carbohydrates. By focusing on low-net-carb vegetables, you can enjoy a diverse and nutrient-dense diet.

The Above-Ground Rule for Keto Vegetables

A simple rule of thumb for quickly determining keto-friendliness is to choose vegetables that grow above the ground. These are typically non-starchy and lower in carbohydrates than root vegetables, which grow below ground and store energy as starch.

Keto-Friendly Above-Ground Vegetables

Leafy Greens: These are the superstars of the keto vegetable world, as they are extremely low in net carbs and packed with nutrients. Examples include spinach, kale, lettuce, arugula, Swiss chard, and collard greens. They can be consumed in large quantities, whether raw in salads or cooked into stir-fries and omelets.
Cruciferous Vegetables: This family of vegetables is another excellent choice. They are low in carbs and high in fiber, antioxidants, and vitamins.
- Cauliflower (3g net carbs per 100g)
- Broccoli (4g net carbs per 100g)
- Brussels sprouts (5g net carbs per 100g)
- Cabbage (3g net carbs per 100g)
Asparagus: A great source of vitamins and minerals, asparagus contains about 2g net carbs per 100g serving.
Zucchini: Extremely versatile, zucchini can be spiralized into 'zoodles' to replace pasta or used in fritters. It contains around 3g net carbs per 100g.
Cucumber: Primarily water, cucumber is very low in carbs and excellent for hydration and snacking. It contains about 3g net carbs per 100g.
Bell Peppers: While slightly higher in carbs than some greens, bell peppers can be enjoyed in moderation. Green peppers are typically lower in carbs than red or yellow varieties.
Mushrooms: Technically a fungus, mushrooms are low-carb and rich in B vitamins and other nutrients, making them a great addition to many dishes.
Green Beans: These can be enjoyed in moderation, as they contain about 5g net carbs per 100g.
Tomatoes: Botanically a fruit, tomatoes are low enough in carbs to be included in a keto diet, particularly fresh varieties. One medium tomato contains about 2.7g net carbs. However, be wary of store-bought sauces with added sugar.

High-Carb Vegetables to Limit or Avoid

Starchy root vegetables and some other high-carb options should be limited or avoided on a ketogenic diet to stay within your daily carb limits.

Potatoes and Sweet Potatoes: These are high in digestible starch and must be avoided.
Corn: Contains a high amount of sugar and carbs.
Peas and other legumes: While nutrient-dense, peas are too high in carbs for most keto plans.
Carrots: Can be enjoyed in small quantities but are higher in carbs than many other vegetables.
Beets: High in sugar and carbs.
Winter Squashes: Varieties like butternut and acorn squash are too high in carbs.
Onions: Can be used sparingly for flavor but should be tracked carefully, as they are relatively high in carbs.

Smart Ways to Incorporate Keto Vegetables

Beyond simply eating them, there are many ways to use low-carb vegetables to make your meals more satisfying and diverse.

Use as Substitutes: Cauliflower can be riced or mashed as an alternative to rice or potatoes. Zucchini noodles are a great pasta substitute.
Add Bulk to Meals: Leafy greens can be added liberally to salads, casseroles, and stir-fries to increase volume without adding many carbs.
Make Crispy Snacks: Bake kale or zucchini chips for a satisfyingly crunchy snack. Roasted radishes can mimic the taste and texture of potatoes.
Enhance Flavors: Use small amounts of higher-carb veggies like onions, bell peppers, and garlic to build rich flavor profiles.

Low-Carb vs. High-Carb Vegetable Comparison


Vegetable	Approx. Net Carbs (per 100g)	Keto Status	Notes
Spinach	1g	Keto-Friendly	Versatile leafy green, can be eaten freely.
Cauliflower	3g	Keto-Friendly	Great substitute for rice, potatoes, or pizza crust.
Zucchini	3g	Keto-Friendly	Can be spiralized into noodles.
Asparagus	2g	Keto-Friendly	Nutritious and savory side dish.
Bell Peppers	4-7g	Moderate/Track	Net carbs vary by color; use portion control.
Green Beans	5g	Moderate/Track	Higher in carbs than some greens, but fine in moderation.
Onions	8g	Moderate/Track	Use sparingly for flavor, not as a main vegetable.
Carrots	4.8g	Moderate/Track	Higher in carbs, limit portion size.
Sweet Potatoes	17g	Avoid	Very high in starch and carbs.
Corn	16g	Avoid	Starchy and high in carbs.

Conclusion

In conclusion, including a variety of low-carb vegetables is not only possible but crucial for maintaining a healthy and well-rounded ketogenic diet. By prioritizing above-ground, non-starchy options like leafy greens, broccoli, cauliflower, and zucchini, you can add volume, flavor, and essential nutrients to your meals without compromising ketosis. Practicing portion control with slightly higher-carb vegetables and steering clear of starchy root vegetables will ensure your dietary goals are met. Making mindful choices about your vegetable intake allows for a more sustainable and enjoyable keto journey. For more information on general keto principles, see this helpful guide from Healthline on foods to eat on the keto diet.

Frequently Asked Questions

Yes, onions can be eaten on a keto diet, but only in moderation. Onions contain a higher carb count than many other keto-friendly vegetables, so it's important to track your portion size to ensure you don't exceed your daily net carb limit.

Carrots are higher in net carbs than many leafy greens, so they should be consumed in moderation on a keto diet. They are not as high in carbs as potatoes, but their sweet flavor indicates a higher sugar content that needs careful tracking.

Yes, raw tomatoes are keto-friendly because they are low in net carbs and rich in nutrients like lycopene. However, watch out for tomato-based products like sauces and pastes, which often contain added sugars and higher carb counts.

Cauliflower is an excellent keto vegetable with a low net carb count, approximately 3 grams per 100 grams. This makes it a popular and versatile substitute for higher-carb ingredients.

Starchy vegetables like potatoes and sweet potatoes are high in digestible carbohydrates, which can raise your blood sugar and knock your body out of ketosis. It's best to avoid them on a ketogenic diet.

A good rule of thumb is that vegetables that grow above the ground, such as leafy greens, peppers, and cruciferous vegetables, are typically lower in carbs. Always check the net carb count if you are unsure, and remember that vegetables that grow underground, like root vegetables, tend to be higher in starch.

Yes, even low-carb vegetables contain some carbohydrates that count towards your daily total. While you can eat more leafy greens freely, it's essential to track all vegetable intake, especially higher-carb options, to remain in ketosis.