Vegetables and fruits are very popular in diets, but unfortunately a lot of them are high in carbohydrates. We created this list with vegetables and fruits low in carbs so you could mix salads or eat them alone as snacks and enjoy them without worrying about your carb intake.
Which vegetables are the lowest in carbohydrates?
Vegetables are packed with nutrients, but they can also be high in carbohydrates. So which vegetables are the lowest in carbs? The list below shows you which ones to choose and which ones to avoid.
Artichoke (1/2 cup) 3.4 grams
Asparagus (6 spears) 4 grams
Beets (1/4 cup) 8 grams
Broccoli (1/2 cup) 6 grams
Brussels sprouts (3 sprouts) 2 grams
Cabbage (1/2 cup shredded) 2 grams
Carrots (1 medium) 7 grams
Cauliflower (1/2 cup florets) 4 grams
Low Carb Vegetables And Fruits:
Vegetable Low Carbohydrate Content
Broccoli 4 grams per cup cooked
Brussels sprouts 6 grams per cup cooked
Cauliflower 5 grams per cup cooked
Lettuce 1 gram per cup raw (butterhead lettuce) or 2 grams per cup raw (leaf lettuce)
Spinach 7 grams per cup cooked, 2 grams per cup raw (cooked weight)
Low carbohydrate vegetables and fruits
Vegetables are a staple in a healthy diet, and they’re rich in fiber and other nutrients. However, the amount of carbohydrates varies greatly between different vegetables. Here are some low-carb vegetables to include in your meals.
Artichoke
Asparagus
Avocado
Bamboo shoots
Beansprouts
Beet greens (not beets)
Bell peppers (green and red)
Broccoli florets (raw)
Brussels sprouts (cooked) Carrot sticks Cauliflower florets (raw) Celery sticks Chicory root Chinese cabbage Jerusalem artichokes Kale Lettuce, green leaf or red leaf (raw) Radishes, red or white Spinach leaves Tomatoes, cherry or grape tomatoes, tomato juice Squash (acorn, butternut or delicata squash) Turnips Greens (cooked)
There are a lot of vegetables and fruits that have low amounts of carbohydrates.
Vegetables with Low Carbohydrates:
1. Spinach – 1 gram of carbohydrate per cup, cooked or raw. You can eat spinach raw or cooked. You can also steam it and add it to your salad.
2. Broccoli – 3 grams of carbohydrates per cup, cooked or raw. Broccoli is great because it has a lot of fiber, which helps you feel full quicker, so you won’t crave more food later in the evening. You can steam broccoli or eat it raw in salads and as snacks!
3. Cauliflower – 3 grams of carbohydrates per cup, cooked or raw. Steamed cauliflower is one of my favorite side dishes when I am eating low carb!
4. Green Beans – 5 grams of carbohydrates per cup, cooked or raw (I like to eat them steamed). They make a great snack too!
The following is a list of low carbohydrate vegetables. There are many more, but this is a good place to start.
Artichoke
Asparagus
Beet greens (only the leaves)
Bok choy (pak choy)
Broccoli rabe
Brussels sprouts
Cabbage (red and green)
Cauliflower
Chicory greens (only the leaves)
Collard greens (only the leaves)
Dandelion greens (only the leaves)
Eggplant
Endive (witlof) Greens (only the leaves) Kale (curly, Tuscan, and lacinato) Kohlrabi Lettuce, all types Mung bean sprouts Mustard greens Okra Onion pods Peppers, all types Radishes Rutabaga Seaweed Spinach Swiss chard Turnip greens Watercress Zucchini
Low Carb Vegetables
Vegetables are a great source of nutrients and vitamins. They also contain fiber, which is essential for good health. However, some vegetables contain more carbohydrates than others. When you’re following a low-carb diet, it can be difficult to know which vegetables are the lowest in carbohydrates.
Low Carb Fruits
Fruits tend to be high in sugar, but there are some fruits that have less sugar than others. Some fruits have no sugar at all! The best way to determine how much carbohydrate a fruit contains is by looking at its glycemic index (GI). The GI measures how quickly glucose is released into the bloodstream after eating a food. The lower the GI number of a food, the slower it releases glucose and the better it is for regulating blood sugar levels in people with diabetes or insulin resistance.
Lowest Carb Vegetables And Fruits
These lists of low carb vegetables and low carb fruits will help you choose which foods are best for your diet
The following vegetables are the lowest in carbohydrates:
Asparagus (1g per 100g)
Broccoli (2g per 100g)
Cabbage, green leaf (2g per 100g)
Carrot (6g per 100g)
Cauliflower (3.5g per 100g)
Chicory leaves (4.5g per 100g)
Lettuce (1.5-2.5g per 100g)
Mushrooms, white button (2.5-3.5g per 100g)
There are many vegetables and fruits that are low in carbohydrates, but you should always check the nutrition facts label. It is important to note that even though a food may be low in carbohydrates, it may still contain a lot of calories.
Vegetables:
Asparagus – 1 cup cooked has 7 grams of carbs
Beets – 1 cup cooked has 17 grams of carbs
Broccoli – 1 cup cooked has 6 grams of carbs
Brussels sprouts – 1 cup cooked has 7 grams of carbs
Cabbage – 1 cup shredded has 5 grams of carbs
Carrots – 1 cup shredded has 7 grams of carbs
Cauliflower – 1 cup cooked has 5 grams of carbs
Vegetables and fruits are very low in carbohydrates.
The natural sugars in fruits and vegetables are all complex carbs, so they are digested more slowly, which means you don’t get the same spike in blood sugar that you do from eating refined carbohydrates.
In addition to being low in carbs, vegetables and fruits are high in fiber which helps keep you full longer so you’re less likely to overeat.
Vegetables have a lot of nutrients that are important for good health including vitamins A and C, potassium, folate and magnesium. They also contain phytochemicals which help protect against cancer.
Fruits will provide some of these nutrients as well as the sweet taste that we like so much.
Below is a list of some common vegetables and fruits with their carbohydrate content per 100g:
Vegetables and fruits are essential to a healthy diet, but many people avoid them because they think they’re high in carbohydrates. In fact, there are many vegetables and fruits that have virtually no carbs.
You’ll find that some vegetables are low in carbs, while others are almost carb-free. The same goes for fruits.
If you’re trying to lose weight or reverse type 2 diabetes, it’s important to eat a wide variety of vegetables and fruits — including those that are low in carbohydrates.
The following is a list of the best low-carbohydrate vegetables and fruits:
Asparagus – 1 cup cooked (4 grams)
Avocado – 1 fruit (3 grams)
Cucumber – 1/2 cup slices (2 grams)
Eggplant – 1/2 cup slices (1 gram)
Spaghetti squash – 1 cup cooked (6 grams)