A broad selection of vegetables — including bell peppers, asparagus, zucchini, and broccoli — can supply essential nutrients while fitting into a low-carb eating plan.
The exact definition of a low-carb diet varies. Many plans aim for under 130 grams (g) of carbohydrates per day, while some restrict carbs to as little as 20 g daily.
Vegetables are generally low in calories yet rich in vitamins, minerals, and other beneficial compounds. Numerous varieties are also low in digestible carbs and high in fiber, making them especially suitable for low-carb regimens.
Low carb vegetables
Below are 20 of the best low-carb vegetables to consider including in your meals.
1. Bell peppers
Bell peppers, sometimes called sweet peppers or capsicums, are packed with nutrients.
They provide carotenoid antioxidants that may help to:
- reduce inflammation
- lower cancer risk
- shield against oxidative damage from cholesterol and fats
One cup (149 g) of chopped red pepper contains 9 g of carbs, with 3 g coming from fiber.
That portion also delivers 26% of the Daily Value (DV) for vitamin A and 212% of the DV for vitamin C, a nutrient often deficient in very low-carb diets.
Green, orange, and yellow bell peppers have comparable nutrient compositions, though their antioxidant amounts may differ.
2. Broccoli
Broccoli belongs to the cruciferous vegetable group.
A 2021 animal study indicated broccoli might reduce insulin resistance, which could be helpful for managing type 2 diabetes.
Broccoli may also offer protection against several cancers, including prostate cancer.
One cup (91 g) of raw broccoli contains 6 g of carbs, 2 g of which are fiber.
It also supplies 90% of the DV for vitamin C and 77% of the DV for vitamin K.
3. Asparagus
Asparagus is a flavorful spring vegetable.
One cup (180 g) of cooked asparagus contains 7 g of carbs, 4 g of which are fiber. It’s also a solid source of vitamins A, C, and K.
Animal research suggests asparagus may support improved cognitive function and brain health.
4. Mushrooms
Mushrooms are very low in carbohydrates.
A one-cup (70-g) portion of raw white mushrooms contains only 2 g of carbs, with 1 g as fiber.
In a 2016 trial involving men with metabolic syndrome, consuming 3.5 ounces (100 g) of white mushrooms daily for 16 weeks significantly improved antioxidant and anti-inflammatory indicators.
5. Zucchini
Zucchini is a commonly enjoyed vegetable and the most prevalent summer squash.
One cup (124 g) of raw zucchini has 4 g of carbs, 1 g of which is fiber. It’s a decent source of vitamin C, offering 25% of the DV per serving.
Yellow Italian squash and other summer squash varieties have similar carbohydrate content and nutrient profiles.
6. Spinach
Spinach is a leafy green that delivers significant health perks.
Studies indicate it may support heart health, lower blood pressure, and reduce the risk of common eye conditions like cataracts and macular degeneration.
One cup (180 g) of cooked spinach supplies more than seven times the DV for vitamin K.
Spinach is low in carbs, though the carbohydrate concentration increases once the leaves are cooked and shrink.
For instance, one cup of cooked spinach contains 7 g of carbs with 4 g of fiber, whereas one cup of raw spinach has 1 g of carbs and nearly 1 g of fiber.
7. Avocados
Avocados are a unique, creamy food.
Although botanically a fruit, avocados are commonly used as a vegetable. They’re high in healthy fats and very low in digestible carbohydrates.
A one-cup (150-g) serving of diced avocado contains 13 g of carbs, 10 g of which are fiber.
Research indicates eating avocados may reduce the risk of cardiovascular and coronary artery disease, and may help lower LDL (bad) cholesterol and triglycerides.
8. Cauliflower
Cauliflower has a mild flavor and is often used as a lower-carb stand-in for foods like potatoes and rice.
One cup (107 g) of raw cauliflower contains 5 g of carbs, 2 g of which are fiber. It’s also rich in vitamin K and supplies 57% of the DV for vitamin C.
Like other cruciferous vegetables, cauliflower may contribute to lowering heart disease and cancer risk.
9. Green beans
Green beans, also called snap beans or string beans, are in the legume family along with beans and lentils.
However, they have far fewer carbs than many other legumes.
A one-cup (125-g) serving of cooked green beans contains 10 g of carbs, 4 g of which are fiber.
Green beans contain carotenoids that are linked to better cognitive function with aging.
10. Lettuce
Lettuce is one of the vegetables lowest in carbohydrates.
One cup (47 g) of lettuce contains 2 g of carbs, with 1 g as fiber.
Depending on the variety, lettuce can also supply important vitamins. For example, romaine and other darker green types are rich in vitamins A and K.
They’re also a good source of folate, which helps lower homocysteine — a compound associated with higher heart disease risk.
11. Garlic
Garlic is prized for its immune-supporting qualities.
Evidence suggests it may enhance resistance to the common cold and help reduce blood pressure.
Although garlic is relatively high in carbs by weight, typical serving sizes are tiny because of its potent flavor.
One clove (3 g) of garlic contains 1 g of carbs, part of which is fiber.
12. Kale
Kale is rich in antioxidants such as quercetin and kaempferol.
These compounds may help reduce inflammation, oxidative stress, and fight infections.
One cup (21 g) of raw kale contains 1 g of carbs, mostly fiber. It also provides 68% of the DV for vitamin K and 22% of the DV for vitamin C.
13. Cucumbers
Cucumbers are hydrating, crisp, and low in carbs.
One cup (104 g) of chopped cucumber contains 4 g of carbs, with under 1 g as fiber.
While cucumbers aren’t especially rich in vitamins or minerals, they contain cucurbitacin E, a compound that may be beneficial.
Animal studies indicate it could have anticancer and anti-inflammatory effects and may protect brain health.
14. Brussels sprouts
Brussels sprouts are a flavorful cruciferous vegetable.
A half-cup (78-g) serving of cooked Brussels sprouts contains 6 g of carbs, 2 g of which are fiber.
They also provide 53% of the DV for vitamin C and 91% of the DV for vitamin K.
15. Celery
Celery is extremely low in digestible carbohydrates.
A one-cup (101-g) serving of chopped celery contains 3 g of carbs, 2 g of which are fiber. It’s a decent source of vitamin K, providing 25% of the DV.
Celery also contains luteolin, an antioxidant that shows promise for cancer prevention and adjunct treatment.
16. Tomatoes
Tomatoes offer a range of notable health benefits.
Like avocados, they are technically fruits but are usually treated as vegetables in cooking.
They’re low in digestible carbs. One cup (149 g) of cherry tomatoes contains 6 g of carbs, 2 g of which are fiber.
Tomatoes are a good source of vitamins A, C, and K, and they’re high in potassium, which can help lower blood pressure and reduce stroke risk.
17. Radishes
Radishes are members of the Brassica family with a peppery bite.
One cup (116 g) of raw sliced radishes contains 4 g of carbs, 2 g of which are fiber.
They’re relatively high in vitamin C, supplying about 20% of the DV per serving.
Radishes contain isothiocyanates, which have been shown to slow growth of breast cancer cells in lab studies.
18. Onions
Onions are a flavorful and nutritious vegetable.
Although they’re somewhat high in carbs by weight, typical consumption is small because of their strong taste.
A half-cup (58 g) of sliced raw onions contains 5 g of carbs, including 1 g of fiber.
Onions are rich in the antioxidant quercetin, which may help reduce blood pressure.
19. Eggplant
Eggplant is commonly used in many Italian and Asian recipes.
A one-cup (99-g) serving of chopped, cooked eggplant contains 8 g of carbs, 2 g of which are fiber.
While not especially rich in many vitamins or minerals, animal studies suggest eggplant may help lower cholesterol and improve other cardiovascular markers.
20. Cabbage
Cabbage offers notable health advantages.
As a cruciferous vegetable, it may help decrease the risk of certain cancers, including breast cancer.
One cup (89 g) of chopped raw cabbage contains 5 g of carbs, 2 g of which are fiber.
It also provides 36% of the DV for vitamin C and 56% of the DV for vitamin K.
21. Artichokes
Artichokes are both tasty and nutritious.
One medium globe artichoke (120 g) contains 14 g of carbs, but 7 g are fiber, making the digestible carb content relatively low.
Artichokes may offer several health benefits, such as lowering blood pressure, cholesterol, and blood sugar.
Frequently asked questions
What are the lowest-carb vegetables?
Vegetables with some of the lowest carbohydrate counts include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.
What are 5 foods to avoid on a low-carb diet?
Foods to limit on a low-carb plan include refined grains, sugary treats, heavily processed items, sugar-sweetened drinks, and many low-fat products.
What foods fill you up but are low in carbs?
High-protein and healthy-fat foods typically have few carbs yet promote satiety. Examples include eggs, cottage cheese, chicken, avocados, fish, certain nuts, Greek yogurt, and shellfish.
What vegetables are high in carbs to avoid?
Some higher-carb vegetables include starchy types like potatoes, sweet corn, and peas. That said, you don’t necessarily have to eliminate these choices entirely.
Takeaway
Many flavorful vegetables can be part of a low-carb diet.
Along with being low in carbohydrates and calories, they may lower your risk of various illnesses and support overall health and vitality.
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