Vegetables on a Low-Carb Diet: The Best and Worst

Low-Carb Vegetables

Most vegetables are encouraged on low-carb diets (though the carbs need to be counted if required by the specific diet). If you are on a specific diet, be sure to check out the list in the book.

If you are considering using organic vegetables, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices.

Low-Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.

• Sprouts (bean, alfalfa, etc.)
• Greens – lettuces, spinach, chard, etc.
• Hearty Greens - collards, mustard greens, kale, etc.
• Radicchio and endive count as greens
• Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
• Bok Choy
• Celery
• Radishes
• Sea Vegetables (Nori, etc)
• Cabbage (or sauerkraut)
• Mushrooms
• Jicama
• Avocado
• Cucumbers (or pickles without added sugars)
• Asparagus
• Green Beans and Wax Beans
• Broccoli
• Cauliflower
• Peppers
  • Green Bell Peppers
  • Red Bell Peppers
  • Jalapeno Peppers
• Summer Squash
• Zuchinni
• Scallions or green onions
• Bamboo Shoots
• Leeks
• Brussels Sprouts
• Snow Peas (pods)
• Tomatoes
• Eggplant
• Tomatillos
• Artichokes
• Fennel
• Onions
• Okra
• Spaghetti Squash
• Celery Root (Celeriac)
• Carrots
• Turnip (see Carb Counts of Root Vegetables)
• Water Chestnuts
• Pumpkin

Starchy (High Carb) Vegetables

The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:

• Beets
• Carrots on some diets, but they aren't as high as others in this group
• Corn
• Parsnips
• Peas
• Plantains
• Potatoes in all forms
• Winter Squashes (particularly acorn and butternut)