Here’s A Quick Rule Of Thumb For Figuring Out Which Veggies Are Keto-Friendly
By now, you’ve probably heard of the keto diet. The high-fat, low-carb eating plan is designed to get your body to rely primarily on fat for energy, a state known as ketosis, and it limits carbs to around 5 to 10% of your total calories, or about 20 to 50 grams of carbs per day. Because it's restrictive, the eating plan takes a little bit of effort and planning, says Christina N. Hansen, RD, who works at VA Nebraska-Western Iowa Health Care System. "If someone goes on a low-carbohydrate diet, then fruit, beans or legumes, and whole grains are limited, this leaves a chance for nutritional gaps if vegetables aren't included,” she adds. Enter: keto vegetables.
There are plenty of low-carb vegetables you can work into your keto diet plan. A good rule of thumb: If the edible part of the veggie grows above ground and it's mostly green and leafy, it's very likely keto-friendly. Most vegetables that grow underground have a higher carb content, meaning they're inherently less keto-friendly (but that doesn't mean they aren't generally healthy!).
So, next time you head to the grocery store to stock up for your weekly meal prep, bring this list of the best keto vegetables with you. These veggies are not only low-carb, they're also versatile and tasty. Add them to your regular rotation to help keep your keto diet as nutritious as possible.
Meet the expert: Christina N. Hansen is a registered dietitian at VA Nebraska-Western Iowa Health Care System.
19 Best Keto Vegetables
Nutrition information provided is approximate and was obtained using USDA FoodData Central.
Pro tip: A few fruits that often masquerade as vegetables (looking at you avocados, tomatoes, and olives) are also great produce to eat on a keto diet (the avos and olives can help contribute to your daily healthy fat intake too).
Green Beans
Along with being keto-friendly, green beans are an awesome source of magnesium and calcium. One cup of fresh green beans has about seven grams of carbs. Sauteé a bunch up in lemon and olive oil.
Per 100 grams: 31 calories, 7 g carbs, 4 g net carbs, 2.7 g fiber, 0.2 g fat, 1.8 g protein
Cauliflower
ICYMI, cauliflower is the go-to veggie substitute for high-carb foods. From cauliflower rice to cauli-tots to pizza crust, it’s the low-carb swap every keto girl loves. And one cup has just five-ish grams of carbs.
Per 100 grams: 25 calories, 5 g carbs, 3 g net carbs, 2 g fiber, 0.3 g fat, 1.9 g protein
Brussels Sprouts
These guys are packed with potassium and iron. And they're low-carb too: One cup has about eight grams of carbs, so slightly higher than some, but so filling, they're worth it. Roast them with another keto favorite—bacon.
Per 100 grams: 43 calories, 9 g carbs, 5 g net carbs, 3.8 g fiber, 0.3 g fat, 3.4 g protein
Watercress
Watercress has a deliciously peppery taste, making it a next-level addition to salads. It also contains less than a gram of carbs per cup.
Per 100 grams: 11 calories, 1.3 g carbs, 0.8 g net carbs, 0.5 g fiber, 0.1 g fat, 2.3 g protein
Celery
Celery's got about one gram of carbs per stalk, which definitely makes it keto-friendly. It also contains a solid amount of folate, potassium, and vitamin C, and it has a decent amount of water in it.
Per 100 grams: 14 calories, 3 g carbs, 1 g net carbs, 1.6 g fiber, 0.2 g fat, 0.7 g protein
Arugula
This peppery green is a good source of folate and potassium. And it is seriously low-carb: One cup has less than a gram of carbs. Bored of salad? Add some to your morning omelet, or throw it into a keto-friendly wrap with meat and cheese for a little zing.
Per 100 grams: 25 calories, 3.7 g carbs, 2 g net carbs, 1.6 g fiber, 0.7 g fat, 2.6 g protein
Broccoli Rabe
This cruciferous keto-friendly veggie has just over a gram of carbs per cup. It’s also packed with calcium, folate, and iron. Try roasting or throwing into a skillet with olive oil, salt, pepper, and some red chili flakes for heat.
Per 100 grams: 22 calories, 2.9 g carbs, 0.2 g net carbs, 2.7 g fiber, 0.5 g fat, 3.2 g protein
Broccoli
Like its little sister broccoli rabe, the OG stalks (which are much less bitter) are a great source of fiber and vitamins K and C. And bonus: Broccoli is pretty high in protein too, with about two grams per cup—all while maintaining its keto-veggie status. One cup has about six grams of carbs.
Per 100 grams: 39 calories, 6.3 g carbs, 4 g net carbs, 2.4 g fiber, 0.3 g fat, 2.6 g protein
Cabbage
Cabbage brings a super-refreshing crunch to any dish. It’s loaded with antioxidants and vitamins like beta-carotene and vitamin C, and one cup of the green kind has 5.2 grams of carbs. So grab a head and chop it up to make a salad or casserole.
Per 100 grams (green cabbage): 25 calories, 5.8 g carbs, 3 g net carbs, 2.5 g fiber, 0.1 g fat, 1.3 g protein
Bok Choy
Bok choy is delicious in any kind of pan-Asian dish you can dream up, and it adds a nice kick to salads. Oh, and it’s just two grams of carbs per cup.
Per 100 grams: 13 calories, 2.2 g carbs, 1 g net carbs, 1 g fiber, 0.2 g fat, 1.5 g protein
Eggplant
Talk about a low-carb beauty: This pretty purple veggie is totally keto-tastic, clocking in at just under five grams of carbs per cup. Plus, it’s high in fiber and nutrients like manganese and potassium. Try it in a delish eggplant parm or lasagna (in place of noodles, obvs).
Per 100 grams: 25 calories, 5.8 g carbs, 3 g net carbs, 3 g fiber, 0.2 g fat, 1 g protein
Spinach
This mild green is super versatile—you can chop it up and have it in salads, cook it with garlic and serve it alongside steak, or throw a handful into a keto smoothie.
Spinach has less than a gram of carbs per cup of raw leaves, and it's rich in nutrients: carotenoids, vitamin C, vitamin K, folic acid, iron, calcium—it's all there, folks.
Per 100 grams: 27 calories, 2.4 g carbs, 0.8 g net carbs, 1.6 g fiber, 0.6 g fat, 2.9 g protein
Cucumber
Cukes are loaded with water and soluble fiber, and they're super low-calorie (one cup only has 18 calories). And of course, they’re low-carb to boot.
Per 100 grams: 15 calories, 3.6 g carbs, 3 g net carbs, 0.5 g fiber, 0.1 g fat, 0.7 g protein
Bell Peppers
Taste the rainbow, amirite? Bell peppers are not only gorgeous and bright, but they are also sources of vitamin C, K, and potassium, and they make for a great low-carb addition to keto tacos and stir-fry.
Per 100 grams (green variety): 20 calories, 4.6 g carbs, 3 g net carbs, 1.7 g fiber, 0.2 g fat, 0.9 g protein
Kale
This low-carb veggie is high in vitamin K and antioxidants. Try making some kale chips in the oven, chop the leaves up for a salad, or stir it into soup.
Per 100 grams: 43 calories, 4.4 g carbs, 0.3 g net carbs, 4.1 g fiber, 1.5 g fat, 2.9 g protein
Asparagus
Asparagus pops up a lot in keto recipes and it’s easy to see why: Asparagus is a great source of fiber, folate, vitamins A, C, E and K, and chromium.
Per 100 grams: 20 calories, 3.9 g carbs, 2 g net carbs, 2.1 g fiber, 0.1 g fat, 2.2 g protein
Swiss Chard
This veggie has a unique taste, and it’s packed with nutrients like vitamins K, A, and C. It's also a solid source of magnesium, potassium, iron, and fiber.
Per 100 grams: 19 calories, 3.7 g carbs, 2 g net carbs, 1.6 g fiber, 0.2 g fat, 1.8 g protein
Zucchini
Zoodles are huge in the keto world, and for good reason: There are just about six grams of carbs in a whole zucchini. Plus, zucchini has a good amount of potassium and vitamin C.
Per 100 grams: 17 calories, 3.1 g carbs, 2 g net carbs, 1 g fiber, 0.3 g fat, 1.2 g protein
Radishes
A cup of these little veggies (which is a lot for radishes) has about four grams of carbs. Add a few slices to a salad or over your steak to add a little spice to your meal.
Per 100 grams: 16 calories, 3.4 g carbs, 2 g net carbs, 1.6 g fiber, 0.1 g fat, 0.7 g protein
What vegetables don't fit into a keto diet?
The following veggies and legumes are higher in carbs, which means eating them could push you over your carb allotment for the day and take you out of ketosis. That said, enjoying a small portion of these foods occasionally is totally acceptable.
Peas (14.4 g carbs per 100 grams)
Beans (25.3 g carbs per 100 grams of canned pinto beans)
Corn (18.7 g carbs per 100 grams)
Carrots (9.6 g carbs per 100 grams)
Potatoes (18.1 g carbs per 100 grams of russet potatoes)
Sweet potatoes (20.1 g carbs per 100 grams)
Parsnip (18 g carbs per 100 grams)
Celeriac (9.2 g carbs per 100 grams)
5 Keto Vegetable Recipes To Try
Looking for a creative way to use some of those keto-friendly vegetables? Try one of these recipes.
1. Crispy Brussels Sprouts Salad with Lemon Dressing
Stop here if you’re looking to amp up your salad game: This recipe calls for Brussels sprouts as a base instead of lettuce.
2. Loaded Cauliflower
This one goes out to all the baked potato lovers. You know it’s gonna be good when bacon and cheddar cheese are involved.
3. Chicken Zucchini Noodle Alfredo
Yup, your favorite pasta dish got a keto-friendly makeover. Bust out the spiralizer!
4. Buffalo Chicken Stuffed Peppers
Colorful, creamy, and low-carb. What more could you ask for?
5. Teriyaki Grilled Eggplant
Grill master? This one’s for you.
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