Which fruits and vegetables are lowest in carbs?

December 4, 2025 •

4 min read

According to nutrition experts, non-starchy vegetables like leafy greens and cruciferous varieties contain the lowest amount of carbohydrates, making them ideal for low-carb diets. This guide provides a detailed look at the fruits and vegetables that are lowest in carbs, helping you make informed dietary choices for your health goals.

Quick Summary

A guide to the fruits and vegetables with the lowest carbohydrate content, focusing on net carbs. Includes lists of options for both categories, a comparative table, and suggestions for how to incorporate them into your meals.

Key Points

Emphasize Net Carbs: Focus on vegetables and fruits high in fiber, which lowers their net carb count and minimizes impact on blood sugar.
Prioritize Non-Starchy Vegetables: Leafy greens like spinach and cruciferous vegetables like cauliflower are exceptionally low in carbs and high in nutrients.
Enjoy Berries in Moderation: Blackberries, raspberries, and strawberries are excellent low-carb fruit options, packed with antioxidants and fiber.
Substitute Smartly: Use low-carb vegetables like cauliflower and zucchini as substitutes for high-carb alternatives like rice, potatoes, and pasta.
Avoid High-Carb Fruits and Vegetables: Fruits like bananas and mangoes, and starchy vegetables like potatoes, are typically higher in carbs and should be limited on a low-carb diet.
Avocado is a Keto Staple: The avocado is a low-carb, high-fat fruit that provides heart-healthy monounsaturated fats and essential vitamins.

Understanding Net Carbs

When following a low-carb diet, it is important to understand the concept of net carbs. Net carbs are calculated by taking a food's total carbohydrates and subtracting its fiber content. Fiber is a type of carbohydrate that your body cannot digest, so it does not raise blood sugar levels in the same way as other carbs. This means a food can have a higher total carb count but still be a good low-carb option if it is also high in fiber. This article focuses on low-carb fruits and vegetables based on their net carb content, as provided by sources that use USDA nutrition data.

The Lowest-Carb Vegetables

Leafy greens and cruciferous vegetables tend to be the lowest in carbohydrates and highest in nutrients, making them a cornerstone of any low-carb eating plan. Many of these vegetables are also high in fiber, antioxidants, vitamins, and minerals.

Leafy Greens

Spinach: Extremely low in carbs, with only about 0.34g net carbs per cup. It is also packed with iron and vitamins A and K.
Arugula: At just 0.41g net carbs per cup, this peppery green is great for salads and adding flavor.
Lettuce: Iceberg and romaine lettuce are mostly water, making them very low-carb. A cup of shredded iceberg has only 2g net carbs.
Swiss Chard: This leafy green has about 1g net carb per cup and is high in vitamins A and C.

Cruciferous Vegetables

Cauliflower: A low-carb superstar with about 3g net carbs per cup. It can be used as a substitute for rice, mashed potatoes, or even pizza crust.
Broccoli: Contains about 4g net carbs per cup and is an excellent source of vitamins C and K.
Brussels Sprouts: With approximately 5g net carbs per cup, these can be roasted to perfection.
Cabbage: This versatile vegetable has around 3g net carbs per cup and can be used in stir-fries or as a bread substitute.

Other Low-Carb Vegetables

Asparagus: A nutritious option with just 2.4g net carbs per cup.
Zucchini: An excellent substitute for pasta noodles, with about 3.5g net carbs per cup.
Cucumbers: Mostly water, a cup of sliced cucumbers has only about 3g net carbs.
Mushrooms: All mushroom varieties are low in carbs, with just 2g per cup for portobello.
Bell Peppers: Green bell peppers are slightly lower in carbs than red or yellow, with about 5g net carbs per cup.

The Lowest-Carb Fruits

While most fruits contain higher amounts of sugar, there are still several low-carb options that can be enjoyed in moderation. Berries are a popular choice due to their high fiber and antioxidant content.

Berries and Avocado

Avocado: Technically a fruit, the avocado is a keto favorite with only 1.83g net carbs per 100g. It is also a fantastic source of healthy fats.
Blackberries: High in fiber, providing just 4.31g net carbs per 100g.
Raspberries: With 5.44g net carbs per 100g, these are another fiber-rich berry option.
Strawberries: Containing around 5.68g net carbs per 100g, they are the lowest-carb berry by total carb count.
Lemons & Limes: These citrus fruits are very low in net carbs and are great for adding flavor to dishes and drinks.
Tomatoes: These have approximately 2.69g net carbs per 100g.

Low-Carb Produce Comparison


Produce Item (100g Serving)	Total Carbs (g)	Fiber (g)	Net Carbs (g)
Avocado	8.53	6.7	1.83
Spinach	3.63	2.0	1.63
Cauliflower	4.97	2.0	2.97
Broccoli	6.64	2.6	4.04
Zucchini	3.11	1.0	2.11
Blackberries	9.61	5.3	4.31
Strawberries	7.68	2.0	5.68
Cucumber	3.63	1.0	2.63

How to Incorporate Low-Carb Produce into Your Meals

Making low-carb fruits and vegetables a staple in your diet is simple and delicious with a few creative substitutions:

Use cauliflower rice or mashed cauliflower in place of higher-carb grains or potatoes.
Replace traditional pasta with zucchini noodles or spaghetti squash.
Create refreshing salads with leafy greens like spinach or arugula topped with protein and berries.
Use large cabbage or lettuce leaves as wraps for sandwiches or tacos.
Mash avocado for a nutritious dip or spread, or add sliced avocado to salads and sandwiches.
Snack on sliced bell peppers and celery with a low-carb dip.
Add a handful of low-carb berries, like raspberries or blackberries, to plain Greek yogurt for a sweet treat.
Enjoy roasted Brussels sprouts or steamed asparagus as a satisfying and nutrient-dense side dish.
Blend spinach or avocado into smoothies for added nutrients without a significant carb increase.

Conclusion

For those seeking to reduce carbohydrate intake, a variety of delicious and nutrient-dense fruits and vegetables are available. Focusing on leafy greens, cruciferous vegetables, and high-fiber berries offers a wealth of flavors, vitamins, and minerals without overloading on carbs. Integrating these low-carb options into your meals, whether as creative substitutes or simple side dishes, can help support your dietary goals while ensuring you enjoy a healthy, balanced diet. By understanding net carbs and being mindful of portion sizes, you can continue to enjoy the benefits of fresh produce in a low-carb eating plan.

Frequently Asked Questions

Net carbs are calculated by subtracting a food's dietary fiber from its total carbohydrates. This number reflects the carbs that are actually absorbed by the body and affect blood sugar levels, making it more relevant for low-carb diets.

No, while some fruits like berries and avocados are low in carbs, many others, such as bananas, apples, and grapes, are high in sugar and should be consumed in moderation or avoided on a strict low-carb diet.

Yes, most leafy greens like spinach, kale, and lettuce are very low in carbohydrates, with spinach having only about 0.34g net carbs per cup. They are a perfect foundation for salads and other meals on a low-carb plan.

Excellent substitutes include using cauliflower instead of rice or potatoes, spiralized zucchini or spaghetti squash instead of pasta, and lettuce or cabbage leaves as a wrap for sandwiches.

Avocado is technically a fruit but has a very low net carb count (only 1.83g net carbs per 100g) due to its high fiber and healthy fat content. The healthy fats provide energy and can help you feel full, making it a staple in keto diets.

Carrots are slightly higher in carbs than non-starchy vegetables, but still contain beneficial fiber and nutrients. On a more liberal low-carb plan, they can be enjoyed in moderation, but portion sizes should be monitored on a strict keto diet.

Use herbs, spices, and low-carb sauces to add flavor. For example, sauté vegetables with garlic and ginger, or roast them with olive oil and spices. Low-carb condiments like hot sauce or certain vinaigrettes can also work.