Which Vegetable Has the Lowest Carbs? A Definitive Guide

October 6, 2025 •

3 min read

Surprisingly, not all vegetables are created equal in the carbohydrate department, with some offering almost zero net carbs. Knowing which vegetable has the lowest carbs is key for anyone following a ketogenic or low-carb lifestyle, enabling smarter food choices and healthier meals.

Quick Summary

A guide to the lowest carb vegetables, from leafy greens like spinach to refreshing options like cucumber and celery, perfect for low-carb and keto diets.

Key Points

Lowest Net Carbs: Alfalfa sprouts (0.2g net carbs/100g) and watercress (0.79g net carbs/100g) are among the lowest-carb vegetables.
Leafy Green Power: Leafy greens like spinach, romaine lettuce, and arugula are excellent, nutrient-dense, and very low in net carbs.
Hydrating and Crunchy: Water-rich vegetables such as cucumbers and celery provide satisfying texture and hydration with minimal carbohydrates.
Above-Ground Rule of Thumb: A good guideline for low-carb diets is to prioritize vegetables that grow above ground, as root vegetables generally contain more starch.
Smart Replacements: Versatile vegetables like cauliflower and zucchini can effectively substitute for high-carb foods such as rice and pasta.
Net Carbs Explained: The carb count for low-carb dieting should focus on net carbs (total carbohydrates minus fiber), as fiber does not affect blood sugar.
Cruciferous Versatility: The cruciferous family, including cauliflower, broccoli, and cabbage, offers nutrient-dense options for various low-carb dishes.

The Low-Carb Leaders: Identifying the Top Contenders

When evaluating vegetables for their carb content, the key is to look at "net carbs"—the total carbohydrates minus fiber, which your body doesn't digest and therefore doesn't impact blood sugar levels. Several green, water-rich vegetables rise to the top of the low-carb list, with some offering fewer than 2 grams of net carbs per 100 grams.

Alfalfa Sprouts and Watercress: The Lowest-Carb Champions

Among the absolute lowest in the carbohydrate category are alfalfa sprouts and watercress. Alfalfa sprouts contain a remarkably low 0.2 grams of net carbs per 100g serving, while watercress comes in at just 0.79 grams. These delicate, nutrient-dense greens are an excellent, nearly carb-free addition to salads and sandwiches.

Powerhouse Leafy Greens: Spinach and Romaine

Spinach and romaine lettuce are staples in any low-carb diet. Raw spinach offers just 1.3 grams of net carbs per 100g, while romaine is even lower at 1.2 grams. These greens are not only low in carbs but also packed with vitamins and minerals like iron, vitamin K, and folate.

Crispy and Hydrating: Cucumber and Celery

Known for their high water content and refreshing crunch, cucumber and celery are fantastic low-carb options. Celery contains only 1.4 grams of net carbs per 100g, and cucumber has 3.1 grams, depending on whether it's peeled or not. They are perfect for snacking with a low-carb dip or adding to salads for texture.

The Cruciferous Family: Versatility and Low Carbs

Cruciferous vegetables are a cornerstone of low-carb cooking due to their versatility and ability to substitute for higher-carb ingredients. This family includes vegetables like cauliflower, broccoli, and cabbage.

Cauliflower: The Ultimate Carb Replacement

Cauliflower has become famous for its ability to mimic high-carb foods. With just 2.97 grams of net carbs per 100g, it can be transformed into rice, mashed potatoes, or even pizza crust. It is also rich in vitamin C and antioxidants.

Broccoli and Brussels Sprouts

Broccoli offers around 4 grams of net carbs per 100g and is an excellent source of fiber and vitamin C. Brussels sprouts are slightly higher but still very keto-friendly, with about 5 grams of net carbs per 100g. Both are delicious when roasted or steamed.

Cabbage: From Coleslaw to Stir-fry

Cabbage is a fantastic low-carb vegetable, with white cabbage having just over 3 grams of net carbs per 100g. It is a versatile ingredient that can be used in slaws, stir-fries, and soups.

Low-Carb Vegetable Comparison Table


Vegetable (per 100g)	Net Carbs (g)	Key Benefits
Alfalfa Sprouts	0.2	Very low calorie, nutrient-dense
Watercress	0.79	High in vitamins, low in carbs
Romaine Lettuce	1.2	Excellent source of vitamins A and K
Spinach	1.3	Iron-rich, high in vitamins K and A
Celery	1.4	High water content, hydrating
Radishes	1.8	Spicy flavor, good source of vitamin C
Asparagus	1.78	Rich in vitamins K and A
Zucchini	2.11	Versatile, great for noodles or fries
White Mushrooms	2.3	Umami flavor, B vitamins, selenium
Cauliflower	2.97	Excellent carb substitute for rice and potatoes
Cucumber	3.1	Extremely hydrating, refreshing flavor

Incorporating the Lowest Carb Vegetables into Your Diet

To make the most of these low-carb vegetables, consider a few simple strategies:

Substitute rice and pasta: Use cauliflower rice or zucchini noodles instead of their high-carb counterparts.
Bulk up salads: Load salads with spinach, romaine, watercress, and radishes for extra nutrients and crunch.
Snack smartly: Pair cucumber or celery sticks with low-carb dips like hummus or guacamole.
Create wraps: Use large lettuce or cabbage leaves as a wrap for sandwiches or tacos.
Experiment with roasting: Roasting vegetables like asparagus and cauliflower brings out their natural sweetness and flavor.

Vegetables to Limit on a Strict Low-Carb Diet

While all vegetables are healthy, some are higher in carbs and should be limited, especially for those on a strict ketogenic diet. These include starchy root vegetables like potatoes, sweet potatoes, and parsnips. Other vegetables like carrots, beets, and corn are higher in natural sugars and should be consumed in moderation.

Conclusion: Smart Choices for a Low-Carb Lifestyle

Ultimately, selecting the vegetable that has the lowest carbs is about making informed choices to meet your dietary goals. By focusing on leafy greens, cruciferous vegetables, and high-water content options, you can enjoy a wide variety of nutrient-rich foods without compromising your low-carb lifestyle. Experiment with these versatile vegetables to discover new flavors and textures that keep your meals exciting and satisfying. For more details on net carbs and specific low-carb recipes, consult resources like Diet Doctor.

Frequently Asked Questions

Some of the vegetables with the lowest net carbs per 100g include alfalfa sprouts (0.2g) and watercress (0.79g).

Yes, mushrooms are very low in carbohydrates. White mushrooms, for example, contain around 2.3 grams of net carbs per 100g serving.

Raw spinach is an extremely low-carb vegetable, with about 1.3 grams of net carbs per 100g. It is also highly nutritious, providing iron and various vitamins.

Carrots are moderately carb-rich and contain more sugar than leafy greens. While they are fine on a moderate low-carb diet, those on a strict ketogenic diet may want to limit their intake.

Net carbs are calculated by subtracting the fiber content from the total carbohydrates. Fiber is not digested by the body and therefore does not impact blood sugar, making net carbs a more relevant metric for low-carb diets.

Most leafy greens, including spinach, romaine, watercress, and arugula, are very low in carbs and high in nutrients. They are a foundational component of most low-carb diets.

Cauliflower can be riced or mashed to replace rice and potatoes, while zucchini can be spiralized into 'zoodles' to replace pasta. Spaghetti squash also provides a low-carb alternative to traditional spaghetti.