The 18 Best Low-Carb Vegetables to Eat on the Keto Diet
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The 18 Best Low-Carb Vegetables to Eat on the Keto Diet

Veggies are an essential part of any healthy diet. Here are the best options to add to your low-carb meal plan.

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Updated on July 14, 2025
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cabbage, bell peppers, cauliflower
The ketogenic diet — keto for short — involves drastically reducing your carbohydrate intake to put you into a state of ketosis, the point at which your body shifts from using carbs to using fat as a primary fuel source.

 To reach ketosis, you need to limit your daily carb intake to 20 to 50 grams (g) per day.

This low-carb allotment can make getting enough vegetables in your diet tricky, as some vegetables boast a high carb count. However, not all vegetables are high in carbs; many are keto-friendly, packed with important nutrients, and provide the vitamins and minerals your body needs to thrive without knocking you out of ketosis.

Always check with your doctor or a registered dietitian before embarking on a restrictive diet such as keto. If you get the go-ahead, you can add some (or all!) of the following 18 vegetables to your shopping list.

What You Can't Eat on Keto

What You Can't Eat on Keto

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1

Zucchini

Zucchini
“Zucchini tops my list, as it’s low in carbs, has a sweet, mild taste that’s easy to like, and is versatile,” says Georgie Fear, RD, the Cochrane, Alberta, Canada–based nutrition coach and author of Lean Habits for Lifelong Weight Loss. Eat it raw, roast it, grill it, or try lightly cooked zucchini noodles topped with olive oil and Parmesan cheese. For each cup of chopped zucchini with skin, you will get 3.9 g of total carbs, 2.7 g of net carbs, 0.4 g of fat, and 1.5 g of protein. Plus, that same portion size offers an excellent source of vitamin C, with 22 milligrams (mg) per serving.

2

Cauliflower

Cauliflower
“Cauliflower is another vegetable that’s low in carbs, but also very high in vitamins and phytochemicals,” Fear says. Add chopped cauliflower to your salads, or top with paprika and garlic powder and roast it in the oven. Riced cauliflower also makes a great low-carb replacement for traditional rice. In 1 cup of chopped cauliflower, you’ll get 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein; you’ll also get 320 mg of potassium, making this vegetable a good source of the nutrient.

3

Spinach

Spinach
Spinach is very low in carbs and easy to incorporate into your meals. If you don’t like spinach in salads, store baby spinach in your freezer and take some out anytime you fry up eggs or blend a green smoothie. A cup of spinach contains 1.1 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.9 g of protein.

4

Bell Peppers

Bell Peppers
“Red, orange, and yellow bell peppers are awesome for adding much-needed vitamins to your keto diet, and satisfy a desire for crunch without the carbs of most snack foods, such as potato chips, crackers, pretzels, and cookies,” Fear says. In fact, why not use the slices to scoop up naturally high-fat guacamole or pesto dip? In a cup of chopped red bell peppers, there are 9 g of total carbs, 5.6 g of net carbs, 0.5 g of fat, and 1.5 g of protein. Red bell peppers are also an excellent source of vitamin C, offering 191 mg of this nutrient.

5

Asparagus

Asparagus
Asparagus is delicious grilled and served with meat, poultry, or fish. In 1 cup, you’ll get 5.2 g of total carbs, 2.4 g of net carbs, 0.2 g of fat, and 3 g of protein. Also, the same portion size is loaded with gut-filling fiber (2.8 g, making it a good source for women).

6

Broccoli

Broccoli
Not only is broccoli easy to steam or add to stir-fry dishes, but just 1 cup, chopped, provides a whopping 90 percent of your daily vitamin C goal (81.2 g). Additionally, it’s an excellent source of vitamin K, offering 93 mcg of this nutrient. As for macros, the same portion size contains 6.0 g of total carbs, 3.6 g of net carbs, 0.3 g of fat, and 2.5 g of protein.

7

White Mushrooms

White Mushrooms
Mushrooms are incredibly low in carbs, and 30 percent of those carbs are from fiber. In 1 cup of white mushrooms (pieces or slices), you get 0.7 g of fiber, not to mention nutrients such as potassium (223 mg). For the same amount, you get 2.3 g of total carbs, 1.6 g of net carbs, 0.2 g of fat, and 2.2 g of protein. Add them to soups, salads, and meat dishes.

8

Celery

Celery
Celery, which is about 95 percent water, is a must-have low-carb option that will add crunch and flavor to any dish. “Add diced celery to any cold meat or seafood salad, use it to scoop up cottage cheese, or fill it with nut butter,” Fear says. A cup, chopped, of celery offers 3 g of total carbs, 1.4 g of net carbs, 0.2 g of fat, and 0.7 g of protein.

9

Arugula

Arugula
Arugula is a peppery salad green that won’t push you over your daily carb allotment. Use it on its own or mix it with other salad greens, add it to sandwiches, or pair it with eggs. Per cup of raw arugula, there are 0.7 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.5 g of protein.

Additionally, regularly eating cruciferous vegetables like arugula has been linked to lower rates of colorectal and lung cancers.

10

Kale

Kale
Kale is extremely low in carbs and contains a host of other important nutrients. In 1 cup of the raw greens, you get vitamin A (50 mcg), vitamin C (19.2 mg), and calcium (52.3 mg). As far as macros go, the same portion size contains 0.9 g of total carbs, 0.1 g of net carbs, 0.3 g of fat, and 0.6 g of protein.

Steam a bunch to create a tasty side dish, or bake in the oven to make kale chips with olive oil and a sprinkle of sea salt.

11

Cucumber

Cucumber
Cucumbers are 95 percent water, making them a super-hydrating snack.

 It’s also an ideal veggie to add to salads, sandwiches, and side dishes, or pair it with your favorite low-carb dip. A cup of cucumber slices with the peel offers just 3.8 g of carbs, 3.3 g of net carbs, 0.1 g of fat, and 0.7 g of protein.

12

Green Beans

green beans
Green beans make a tasty, nutritious side for a variety of dishes. A cup of green beans offers 7 g of total carbs, 4.3 g of net carbs, 0.2 g of fat, and 1.8 g of protein. Plus, it's a good source of vitamin C and an excellent source of vitamin K.

 Try roasting them with a little parmesan to add a nutty, salty flavor without extra carbs.
13

Romaine Lettuce

romaine
Romaine is the foundation of Caesar salad, which also includes keto-friendly Parmesan cheese and anchovy-based dressing — just skip the croutons. Large leaves of this sturdy lettuce can also replace tortillas in wraps. A cup of shredded romaine has 1.6 g of total carbs, 0.6 g of net carbs, 0.1 g of fat, and 0.6 g of protein.

14

Radishes

radishes
Radishes are a great way to add a burst of flavor to a dish without adding too many carbohydrates, says Leah Kaufman, CDCES, RD, a nutritionist and the owner of Leah Kaufman Nutrition in New York City. They are a water-dense vegetable and rich in antioxidants. A cup of sliced radishes contains 3.9 g of total carbohydrates, 2.1 g of net carbohydrates, 0.1 g of fat, and 0.8 of protein.

 Put them in salads or on a crudités platter for a zesty addition to your plate.
15

Swiss Chard

swiss chard
Swiss chard is packed with calcium and low in carbs. Sauté it with olive oil and garlic or add to soups. A cup of chopped chard has 7.2 g of total carbs, 3.6 g of net carbs, 3.3 g of protein, and 0.1 g of fat.

16

Eggplant

egg plant
“Eggplant is one of the most versatile vegetables that can be used in cooked dishes while on a keto diet,” says Kaufman, who adds that the vegetable is also a good way to add fiber, which is important on a keto diet. A cup of eggplant has 2 g of fiber, 0.7 g of protein, 4.4 g of total carbs, and 2.5 g of net carbs.

17

Cabbage

cabbage
Looking for an alternative to spinach salad? Cabbage can diversify your greens. Whether you are consuming it raw or cooked, cabbage is an excellent source of vitamin C and vitamin K, with very few carbohydrates per serving. A cup of shredded raw cabbage contains 4.1 g of total carbs, 2.3 g of net carbs, 0.9 g of protein, and 0.1 g of fat.

18

Brussels Sprouts

brussel sprouts
Brussels sprouts once had a bad rap but are now beloved for their versatility. Halve these fiber-rich cruciferous veggies and roast them; slice them and sauté them; or shred them and add to a salad for a little zing. A cup of Brussels sprouts has 8.5 g of total carbs, 4.2 g of net carbs, 0.5 g of fat, and 3.5 g of protein.

Vegetables to Avoid on the Keto Diet

While many vegetables are nutrient dense and fit perfectly into a low-carb lifestyle, some contain higher amounts of carbohydrates that can hinder ketosis, says Kaufman.

Find the net carb content per 1 cup of each vegetable below. These choices are eaten sparingly or not at all by most keto dieters.

  • Corn: 24.2 g

  • Potatoes: 23.4 g

  • Sweet potatoes: 22.7 g

  • Parsnips: 17.4 g

  • Peas: 12.6 g

  • Beets: 9.1 g

  • Carrots: 8.3 g

Is It Safe to Reduce Vegetable Intake While on Keto?

As long as you’re choosing low-carb vegetables and staying within the 20 to 50 g carbohydrate limit recommended on the keto diet, you can still get important nutrients and fiber, Kaufman says.

Before you try the keto diet, you should know what you’re signing up for. It’s typically used in the short term for weight loss. “I would use caution if trying to use the keto diet as a sustainable approach,” says Kaufman.

When followed in the longer term, for conditions such as epilepsy and type 2 diabetes, keto diets are maintained under the supervision of medical professionals.

 However, the diet’s long-term health implications remain unknown, due to a lack of research.

Because so many vegetables are high in carbs, people on keto tend to take in less fiber than usual, which can exacerbate common keto-related side effects, such as constipation. Eating a variety of low-carb vegetables can help ensure that you meet your fiber goals.

With its restrictive macronutrient requirements, keto is not an easy plan to follow. “If you eat out often, travel, or socialize with your friends at restaurants on a regular basis, it can be borderline impossible to stay on the keto diet,” Fear says.

In addition, the keto diet generally isn’t recommended for people with kidney or liver problems, type 1 diabetes, heart disease, or gout; anyone whose gallbladder has been removed; or individuals with a family history of cancer, Fear says. It’s also not recommended for pregnant or breastfeeding women or people with a history of eating disorders.

“A person should go through a medical assessment to make sure that they are a candidate for something like keto, and then it should be medically supervised,” Kaufman says.

The Takeaway

  • Getting enough vegetables on the keto diet can be tricky because staples like corn, peas, and potatoes are high in carbs.
  • Focusing on low-carb vegetables like leafy greens, green beans, and eggplant can provide important nutrients and fiber without adding too much to your daily carb requirements.
  • Keto’s long-term effects on the body are still unknown, due to lack of research.
  • Always check with your doctor or a registered dietitian before embarking on a restrictive diet such as keto.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  3. Cauliflower, Raw. U.S. Department of Agriculture. April 1, 2019.
  4. Spinach, Raw. U.S. Department of Agriculture. April 1, 2019.
  5. Peppers, Sweet, Red, Raw. U.S. Department of Agriculture. April 1, 2019.
  6. Asparagus, Raw. U.S. Department of Agriculture. April 1, 2019.
  7. Broccoli, Raw. U.S. Department of Agriculture. April 1, 2019.
  8. Mushrooms, White, Raw. U.S. Department of Agriculture. April 1, 2019.
  9. Celery, Raw. U.S. Department of Agriculture. April 1, 2019.
  10. Arugula, Raw. U.S. Department of Agriculture. April 1, 2019.
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  13. Whitbread D. 17 Vegetables Highest in Water. MyFoodData. November 10, 2024.
  14. Cucumber. MyFoodData.
  15. Green Beans, Raw. U.S. Department of Agriculture. October 30, 2020.
  16. Lettuce, Cos or Romaine, Raw. U.S. Department of Agriculture. April 1, 2019.
  17. Radish, Raw. U.S. Department of Agriculture. April 1, 2019.
  18. Swiss Chard, Swiss, Cooked, Boiled, Drained, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  19. Eggplant, Raw. U.S. Department of Agriculture. April 18, 2024.
  20. Cabbage, Raw. U.S. Department of Agriculture. April 1, 2019.
  21. Brussels Sprouts, Raw. U.S. Department of Agriculture. April 18, 2024.
  22. Corn, sweet, yellow, raw. U.S. Department of Agriculture. April 1, 2019.
  23. Potatoes, Flesh and Skin, Raw. U.S. Department of Agriculture. April 1, 2019.
  24. Sweet Potato, Raw, Unprepared. U.S. Department of Agriculture. April 1, 2019.
  25. Parsnips, Raw. U.S. Department of Agriculture. April 1, 2019.
  26. Peas, Green, Raw. U.S. Department of Agriculture. April 1, 2019.
  27. Beets, Raw. U.S. Department of Agriculture. October 30, 2020.
  28. Carrots, Raw. U.S. Department of Agriculture. April 1, 2019.
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  30. Masood W et al. Ketogenic Diet. StatPearls. June 16, 2023.
  31. What Is the Keto Diet and Should You Try It? Cleveland Clinic. September 26, 2022.
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