We can find many low-carb vegetables that are crucial for maintaining a healthy body. Even though these vegetables contain less sugar and starch, they can still provide vitamins, minerals, and nutrients essential to the body. They are more efficient for weight loss than low-fat diets because the body uses fat instead of carbohydrates to produce energy.
While providing enough energy to sustain you throughout the day, they can keep on maintaining recommended blood sugar and cholesterol levels. Additionally, they help prevent health issues like cancer, diabetes, arthritis, and heart disease. Discover the top 10 vegetables with the lowest carb counts.
10Asparagus, 3.88 g
Asparagus is a versatile vegetable that comes in various colors like white, green, and purple, but green is the most common. One cup of cooked asparagus (100 g) only has 3.88 grams of net carbs, making it keto-friendly and perfect for stir-fries, salads, egg bakes, and keto pasta dishes. Besides their mild taste, these long green vegetables offer excellent nutritional value and health benefits.
They are low in calories and fat but contain all the essential nutrients and antioxidants required for the body’s regular functioning, making them ideal for weight loss. Asparagus’s insoluble fiber supports digestion and regular bowel movements, whereas a small amount of soluble fiber can strengthen the immune system.
9Swiss Chard, 3.74 g
Swiss Chard is a leafy green vegetable that is low in calories and high in essential nutrients, such as magnesium, iron, potassium, and vitamins A, C, and K. It contains only 3.74 grams of net carbs per 100 grams and is keto-friendly. Swiss Chard is delicious when served in soups or sautéed with garlic.
Its antioxidants protect the body from free radicals and reduce the risk of chronic diseases. Many studies indicate that those with the highest intake of Swiss Chard are less likely to be affected by the risk of heart disease and are 17% less likely to have overweight or obese. Its high fiber content slows digestion and stabilizes blood sugar levels.
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8Cucumber, 3.63 g
Cucumbers are a versatile and nutritious vegetable that people often enjoy on their keto diet. They have a low-carb count and can be sliced and added to salads, sandwiches, and other side dishes for a healthy snack. Cucumbers are also super-hydrating, with a high water content of about 96% of their total weight.
One cup of sliced cucumber weighing 100g provides only about 3.63 grams of carbs, making it an excellent keto-friendly vegetable. Peeled cucumbers have slightly lower carb counts than unpeeled options and are nutrient-dense, providing many health benefits. Cucumbers have anticancer and anti-inflammatory properties that help protect brain health.
7Spinach, 3.63 g
Spinach is a nutrient-rich leafy green vegetable that can be enjoyed raw or cooked in various dishes. It is a great source of iron, calcium, magnesium, and vitamins A, B1, B2, B6, E, and K. A low-carb content makes it an excellent choice for keto-friendly meals, such as soups, salads, stews, or stir-frys.
Spinach is a functional food due to its numerous health benefits, including anti-obesity, anti-cancer, hypoglycemic, and hypolipidemic properties. If you’re not a fan of spinach in salads, try freezing baby spinach and adding it to a green smoothie for a quick and easy nutrient boost. Spinach is also high in vitamin K, which can help protect your heart and eye health.
6Radish, 3.4 g
Radishes are root vegetables with light-colored skin ranging from red, white, and yellow to pink and crunchy flesh with an almost spicy or peppery taste. They come in various shapes, from short, round to long. Rich in antioxidants like catechin, pyrogallol, and vitamin C, radishes help protect your cells from damage caused by free radicals.
They are also extremely low in carbs, with a cup serving of fresh, sliced radish weighing 100 g containing only about 3.4 grams of net carb, making them a great choice for people reducing their carb or sugar intake. Despite being low in calories, they are also rich in vitamins and minerals.
5White Mushroom, 3.26 g
White mushrooms are an excellent food for a keto diet because they are low in net carbs and highly nutritious. According to the USDA, nearly a cup of those weighing 100 g provides only about 3.26 grams of net carb. Being highly nutritious, you can enjoy them either raw or cooked.
Try incorporating them in various ways, such as in leafy green salads, cooked with scrambled eggs, and used to layer a low-carb sandwich suitable for a keto diet. White Mushrooms are also high in fiber, minerals like selenium, copper, potassium, and vitamin B, and contain several antioxidants, like ergothioneine and glutathione, which help protect your cells from oxidative damage.
4Celery, 2.97 g
Celery is a highly versatile leafy vegetable with 96% water, helping add crunch and flavor to any dish. Adding diced celery to cold meat or seafood salads is delicious. According to USDA, one cup of chopped celery (100 g) contains 2.97 g of net carbs. As a nutrient powerhouse, it provides essential vitamins and minerals, such as Vitamin A, K, Potassium, and Folate.
Its dietary fiber aids digestion and helps you feel full, reducing the likelihood of overeating. Celery also offers impressive health benefits, such as protecting the body from harmful molecules and chronic diseases, supporting heart health, and promoting hydration.
3Tenderstem Broccoli, 2.85 g
Tenderstem Broccoli, or Broccolini, is a hybrid of broccoli and Chinese kale originating from Japan. Since its stems are thin and tender, you can eat them whole. One cup of the vegetable weighing 100 g contains only 2.85 grams of net carbs, making it a great addition to a keto diet. Broccolini is rich in minerals like manganese, calcium, and phosphorus, which are vital for bone health.
It has four times more vitamin A than regular broccoli, making it an excellent nutrient source. Unlike many other vegetables, it requires less preparation time and generates no waste. You can steam and serve it as a side dish or salad or add it to pasta, stir-fries, or risotto.
2Pak Choi, 2.18 g
Pak Choi is a cruciferous vegetable gaining popularity for its exceptional taste and nutritional benefits. It is a great addition to the keto diet since it provides only 2.18 grams of net carbs per cup of chopped Pak choi weighing 100 g. They also contain essential vitamins A and C, potassium, and calcium. You can enjoy Pak Choi by adding them to stir-fries or salads.
Due to its mild flavor, it can pair quickly well with seasonings and sauces. It does not affect blood glucose levels and can offer many health benefits. It helps the body fight against inflammation and cell damage, reduces the risk of heart disease, and protects against various types of cancers.
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1Watercress, 1.29 g
Watercress is a highly nutritious vegetable rich in vitamins A, C, and K and potassium, calcium, magnesium, and folate. One cup of chopped raw watercress weighing 100 g can offer 1.29 grams of net carb. Its low-calorie count, low glycemic index, and non-starchy nature make it a great addition to any healthy diet.
Furthermore, it is an excellent source of dietary fiber and protein, which makes it an ideal choice for those who want to maintain a healthy weight. Additionally, its high water content ensures proper hydration and supports overall health. Watercress also helps promote healthy eyesight and offers a range of other health benefits that make it a valuable addition to any meal plan.
