What vegetables should be avoided on keto?

November 23, 2025 •

4 min read

Knowing what vegetables should be avoided on keto is vital for success. Many vegetables contain significant amounts of carbohydrates that can hinder ketosis. Understanding which ones to avoid is essential.

Quick Summary

This guide details which vegetables are high in carbs and should be avoided on a ketogenic diet to help you maintain ketosis and optimize your diet.

Key Points

Avoid Starchy Veggies: Prioritize eliminating starchy root vegetables like potatoes, sweet potatoes, and parsnips from your keto diet due to their high carbohydrate content.
Limit Legumes: Legumes and peas are carb-heavy and should be avoided, including items like beans, lentils, and chickpeas.
Moderation is Key: Some vegetables like onions, carrots, and beets can be consumed, but only in strict moderation due to their higher sugar and carb levels.
Focus on Low-Carb Alternatives: Choose keto-friendly vegetables such as leafy greens, broccoli, cauliflower, zucchini, and asparagus to fill your plate without adding excess carbs.
Understand Above-Ground vs. Below-Ground: A helpful rule is that vegetables growing above ground are generally lower in carbs than those growing below ground.
Make Smart Swaps: Replace high-carb favorites with clever low-carb substitutes like using cauliflower instead of potatoes or zucchini noodles instead of pasta.

Understanding Ketosis and Carbohydrates

A ketogenic diet relies on ketosis, where the body burns fat instead of glucose from carbohydrates. This requires a significant reduction in carbohydrate intake, usually 20–50 grams per day. Not all vegetables are equal in terms of carb content. The key is distinguishing between high-carb, starchy vegetables and low-carb, leafy alternatives.

Vegetables contain fiber, vitamins, and minerals, but their carbohydrate makeup varies greatly. Starchy vegetables often have a much higher concentration of carbs that can easily exceed daily keto limits. A single large potato, for example, can contain over 30 grams of net carbs, which could be your entire daily allowance. By understanding these differences, you can make informed choices to support your ketogenic lifestyle.

The High-Carb Offenders: What to Avoid

When aiming for ketosis, certain vegetables should be avoided or consumed only in very small amounts. The main culprits are those high in starch and sugars.

Starchy Root Vegetables

Root vegetables, as a general rule, are higher in carbohydrates because they store energy in the form of starch. These should be a primary focus when considering what vegetables should be avoided on keto.

Potatoes (including white, red, and new): High in starch, these are a definite no-go.
Sweet Potatoes and Yams: Their carb count is too high for keto.
Parsnips: A member of the root vegetable family, parsnips are starchy and high in carbs.
Beets: Contain a significant amount of sugar, making them unsuitable for regular keto consumption.
Turnips: Should be consumed with caution.

Legumes and High-Carb Pods

Legumes are often mistakenly classified with other vegetables. However, they are a major source of carbohydrates and should be eliminated from a strict ketogenic diet.

Peas (green): One cup of green peas contains about 14 grams of net carbs.
Corn: Both sweetcorn and popcorn are exceptionally high in carbohydrates and should be avoided.
All Beans (black, kidney, lima, pinto, navy): Beans and legumes are a concentrated source of carbs.
Chickpeas and Lentils: Very high in carbs and not keto-friendly.

Certain Winter Squashes

While summer squashes like zucchini are great for keto, some winter squashes are too starchy and should be avoided or strictly limited.

Butternut Squash: Contains a high amount of carbs and sugar.
Acorn Squash: Another high-carb winter squash to avoid.

Comparing Keto-Friendly vs. Non-Keto Vegetables

This comparison table helps visualize the significant difference in carbohydrate content between vegetables suitable for a ketogenic diet and those that should be avoided.


Vegetable Type	Examples to AVOID on Keto	Net Carbs (approx. per 100g serving)	Examples to EAT on Keto	Net Carbs (approx. per 100g serving)
Root Vegetables	White Potato, Sweet Potato, Parsnip	15–24g	Radish, Celery, Asparagus	2–3g
Legumes	Peas, Chickpeas, Lentils	9–14g	Green Beans, Cucumber	4–3g
Squashes	Butternut Squash, Acorn Squash	10–14g	Zucchini, Spaghetti Squash	3–5g
Cruciferous/Leafy	-	-	Broccoli, Cauliflower, Spinach, Kale	1–4g

Navigating Moderation: Limiting Some Vegetables

While some vegetables are high-carb offenders, others can be enjoyed in moderation if you carefully track your daily intake. These include items that, in larger portions, can quickly add up to a significant carb count.

Onions: Excessive amounts can add unwanted carbs.
Carrots: A large carrot has around 4.9g net carbs, so use them sparingly.
Bell Peppers: Green peppers have fewer carbs than red or yellow ones. It's wise to limit intake and focus on lower-carb greens.
Garlic and Leeks: Their carb content can add up in large quantities.

Smart Swaps for High-Carb Veggies

One of the easiest ways to adhere to a keto diet is to replace high-carb vegetables with low-carb alternatives. This allows you to still enjoy familiar flavors and textures without derailing your progress.

Instead of Potatoes, use: Mashed cauliflower, roasted turnips, or zucchini fries.
Instead of Corn, use: Diced bell peppers, diced zucchini, or edamame (in moderation) in salads and stir-fries.
Instead of Pasta, use: Zucchini noodles (zoodles), spaghetti squash, or shirataki noodles.
Instead of Beans/Lentils, use: Green beans, cauliflower rice, or leafy greens.
Instead of High-Carb Squashes, use: Spaghetti squash or summer squash like zucchini.

Conclusion: Mastering Your Vegetable Choices on Keto

Successfully navigating the ketogenic diet requires careful attention to all sources of carbohydrates, including vegetables. By avoiding starchy root vegetables, most legumes, and certain winter squashes, you can keep your carb count low and support your body's shift into ketosis. Remember to prioritize nutrient-dense, low-carb vegetables like leafy greens, broccoli, and cauliflower. With smart substitutions and mindful consumption, you can enjoy a wide variety of delicious and healthy foods while staying on track with your keto goals. Always be aware of portion sizes, even with vegetables that are generally considered safe, and you'll be well on your way to mastering your vegetable choices on keto.

For more detailed nutritional guidance, consider consulting a registered dietitian to help create a personalized plan.

Here is some additional information about vegetables on a keto diet.

Frequently Asked Questions

No, potatoes are high in starch and carbohydrates, which will prevent your body from reaching or staying in a state of ketosis. It's best to avoid them entirely and opt for low-carb alternatives like cauliflower mash or roasted turnips.

Carrots and beets are higher in sugar and carbs compared to other vegetables and should be consumed only in very limited moderation, if at all. Their carb content can easily add up and impact ketosis.

Corn and peas are starchy, high-carb vegetables that are not suitable for a ketogenic diet. Just one cup of green peas contains about 14 grams of net carbs, making it difficult to stay within your daily carb limit.

Summer squashes like zucchini and spaghetti squash are excellent keto options. However, you should avoid high-carb winter squashes such as butternut squash and acorn squash.

Great low-carb replacements include mashed cauliflower instead of mashed potatoes, zucchini noodles instead of pasta, and roasted broccoli or asparagus instead of root vegetables.

No, most legumes, including beans, chickpeas, and lentils, are too high in carbohydrates to be compatible with a strict ketogenic diet. They can quickly raise your carb intake and knock you out of ketosis.

A good rule of thumb is to focus on non-starchy vegetables that grow above ground, such as leafy greens, broccoli, and bell peppers. Prioritize options with very low net carb counts.