A wide variety of vegetables, including bell peppers, asparagus, zucchini, and broccoli, can add important nutrients to a low carb diet.
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The definition of a low carb diet varies widely. Most are under 130 grams (g) of carbs per day, and some go as low as 20 g per day.
Vegetables are low in calories but rich in vitamins, minerals, and other important nutrients. In addition, many are low in carbs and high in fiber, making them ideal for low carb diets.
Here is a list of the 20 best low carb vegetables to include in your diet.
Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.
They contain antioxidants called carotenoids, which may help:
- reduce inflammation
- decrease cancer risk
- protect against oxidative damage from cholesterol and fats
One cup (149 g) of chopped red pepper contains
This serving size also provides 26% of the Daily Value (DV) for vitamin A and 212% of the DV for vitamin C, which is
Green, orange, and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.
Broccoli is a member of the cruciferous vegetable family.
A
Broccoli may also help protect against several types of cancer, including prostate cancer.
One cup (91 g) of raw broccoli contains
It also provides 90% of the DV for vitamin C and 77% of the DV for vitamin K.
Asparagus is a delicious spring vegetable.
One cup (180 g) of cooked asparagus contains
Animal studies suggest that asparagus may
Mushrooms are extremely low in carbs.
A one-cup (70-g) serving of raw white mushrooms contains just
In a
Zucchini is a popular vegetable and the most common type of summer squash.
One cup (124 g) of raw zucchini contains
Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.
Spinach is a leafy green vegetable that provides major health benefits.
Research suggests it may help
One cup (180 g) of cooked spinach provides more than
Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.
For example, one cup of cooked spinach contains
Avocados are a unique and delicious food.
Although technically a fruit, avocados are typically consumed as vegetables. They’re also high in fat and contain very few digestible carbs.
A one-cup (150-g) serving of chopped avocados has
Research suggests that eating avocados may help
Cauliflower has a mild taste and is often used as a substitute for higher carb foods like potato and rice.
One cup (107 g) of raw cauliflower contains
Like other cruciferous vegetables, cauliflower may help reduce your risk of heart disease and cancer.
Green beans are sometimes referred to as snap beans or string beans.
They’re a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.
A one-cup (125-g) serving of cooked green beans contains
Green beans contain carotenoids, which are
Lettuce is one of the lowest-carb vegetables around.
One cup (47 g) of lettuce contains
Depending on the type of lettuce, it may also be a good source of certain vitamins.
For instance, romaine and other dark-green varieties are rich in vitamins A and K.
They’re also high in folate. Folate helps decrease levels of homocysteine, a compound
Garlic is known for its beneficial effects on immune function.
Research suggests it may
Although it’s a high carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.
One clove (3 g) of garlic contains
Kale is a vegetable loaded with antioxidants, including quercetin and kaempferol.
These antioxidants contain several compounds that
One cup (21 g) of raw kale contains
Cucumbers are low in carbs and very refreshing.
One cup (104 g) of chopped cucumber contains
Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may benefit health.
Brussels sprouts are another tasty cruciferous vegetable.
A half-cup (78-g) serving of cooked Brussels sprouts contains
It also provides 53% of the DV for vitamin C and 91% of the DV for vitamin K.
Celery is extremely low in digestible carbs.
A one-cup (101-g) serving of chopped celery contains
In addition, it contains luteolin, an antioxidant that shows potential for preventing and helping treat cancer.
Tomatoes have numerous impressive health benefits.
Like avocados, they are technically fruits but usually consumed as vegetables.
They’re also low in digestible carbs. One cup (149 g) of cherry tomatoes contains
Tomatoes are a good source of vitamins A, C, and K. They’re also high in potassium, which can
Radishes are Brassica vegetables with a sharp, peppery taste.
One cup (116 g) of raw sliced radishes contains
They’re fairly high in vitamin C, providing 20% of the DV per serving.
Radishes contain isothiocyanates, which
Onions are a pungent, nutritious vegetable.
Although they’re fairly high in carbs by weight, people usually consume them in small amounts because of their robust flavor.
A half-cup (58 g) of sliced raw
Onions are high in the antioxidant quercetin, which
Eggplant is a common vegetable in many Italian and Asian dishes.
A one-cup (99-g) serving of chopped, cooked eggplant contains
It’s not very high in most vitamins or minerals. However, animal research suggests eggplant
Cabbage has some impressive health benefits.
As a cruciferous vegetable, it may help reduce the risk of certain cancers,
One cup (89 g) of chopped raw cabbage contains
It also provides 36% of the DV for vitamin C and 56% of the DV for vitamin K.
Artichokes are delicious and nutritious.
One medium-sized globe artichoke (120 g) contains
Artichokes may have numerous health benefits,
What are the lowest-carb vegetables?
Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.
What are 5 foods to avoid on low carb diet?
Some foods to limit on a low carb diet include refined grains, sweets, highly processed foods, sugar-sweetened beverages, and low fat products.
What foods fill you up but are low in carbs?
Foods high in protein and healthy fats are typically low in carbs but can fill you up. These may include eggs, cottage cheese, chicken, avocados, fish, some nuts, Greek yogurt, and shellfish, among others.
What vegetables are high in carbs to avoid?
Some vegetables high in carbs may include starchy vegetables, such as potatoes, sweet corn, and peas. That said, you don’t have to avoid eating these vegetables.
There are many tasty vegetables you can include in a low carb diet.
In addition to being low in carbs and calories, they may reduce your risk of various diseases and improve your overall health and well-being.