30 Best Vegetables For Keto Diets & 19 To Avoid

If you’re on the keto diet, you know that vegetables are an important part of your meal plan. But which vegetables are best for a keto diet? In this article post, we’ll reveal the 30 best vegetables for a keto diet and the ones that you need to avoid.

So, next time when you head to the grocery shop to stock on vegetables, don’t forget to grab this list of the best vegetables for the keto diet. They are all nutritious, tasty, low in carbs and versatile.

All carb values in this article are from the United States Department of Agriculture.

Broccoli contains 6.27 carbs per 100g.

Broccoli is a low-carb vegetable and it’s ideal to be included in the keto diet.

Broccoli is quite high in vitamin C, 91.3mg for 100g of broccoli. The role of this essential vitamin is to be involved in many functions in the body and keep everything in order.

There are 3.88g of carbs per 100g of asparagus.

Asparagus is a low-carbohydrate vegetable which is great for the keto diet.

Asparagus is packed with nutrients that are beneficial for health.

It’s a rich source of folate, and a great source of antioxidants like vitamins A, E, and C and particularly high in vitamin K which essential nutrient for blood clotting and supporting bone health.

Asparagus can be included in many dishes and enjoyed steamed, boiled, sauteed, grilled or eaten raw in salads.

Zucchini contains 3.11g per 100g which makes it a perfect vegetable to consume on the keto diet.

Zucchini is a popular vegetable for making noodles as a substitute for pasta, it is widely used in shredded in cold or hot salads and in sandwiches. It is easy to grill, bake or make delicious stir-fries.

Zucchini noodles are a great way to enjoy vegetables without having to cook them separately from the rest of your meal.

A 100g of cauliflower contains just 4.97 carbs.

Cauliflower contains sulforaphane which is a natural plant compound found in cruciferous vegetables like cabbage, broccoli and kale. It fights cancer, inactivating carcinogens and protects cells from damaging DNA.

Cauliflower can be eaten boiled, steamed, grilled or raw.
It’s an excellent substitute for rice, especially for those who are following a keto diet.

This veggie is keto-friendly, low in carbs and contains 7g of carbs per 100g of beans.

They are nutrient-dense and provide a healthful amount of vitamins, minerals as well antioxidants.

Green beans contain a decent amount of calcium and are abundant in Vitamin K, essential for blood clotting. These vitamins are responsible for keeping bones strong and healthy.

There are different types of tomatoes that contain different amounts of carbs.

1 plum tomato (60g) – contains 2.33g of carbs whereas one grape or cherry tomato contains just under 1g of carbs.

A 100g of tomatoes only contains 3.89g of carbs.

Tomatoes are a rich source of Lycopene – a powerful antioxidant that may protect cells against free radicals which could be the cause of various diseases.

The best way to consume tomatoes is to have them fresh. Any other forms like commercial juices, sauces and pastes may alter their nutritional values and might not be suitable for the keto diet. It’s best to check their label before buying.

Mushrooms, such as portobello, oysters, shiitake, maitake, chanterelle and popular button mushrooms such as cremini and white are all suitable for keto diets as they are naturally low in carbs.

The carbohydrate content of these mushrooms is varied depending on the type it could be slightly higher or lower but they are all keto friendly.

Cremini mushrooms (brown, Italian with a darker colour)- 100g of cremini contains 4.3g of carbs.

Chanterelle – 100g of chanterelle mushrooms contain 6.86g of carbs.

Shiitake – contains 6.79g of carbs per 100g whereas the white button contains 3.26g of carbs per 100g.

All mushrooms are packed with healthy nutrients such as vitamins, proteins and fibre some more than others.

Mushrooms are a great source of vitamin D as it plays a crucial role in regulating cellular functions such as the amount of calcium and phosphate in the body. These minerals keep our teeth, muscles and bones at an optimal level.

See this article on how to get vitamin D without supplements.

100g of garlic contains 28.2g of carbs. This number seems high, but 100g of garlic is quite a lot.

Since garlic is used in recipes in small quantities to enhance flavour, it is perfectly suitable for keto diets.

Garlic is well known for its antimicrobial and anti-fungal properties, and its ability to fight infections, parasites, bacteria, fungi, microbes and even viruses. These are all attributed to the component allicin in freshly chopped garlic as pointed out in one of the studies in 1999.

The best way to consume garlic is by eating it raw to get maximum health benefits. It also can be steamed, grilled, or added to curries, soups and stews.

100g of Brussels sprouts contain 8.95g of carbs.

Brussels sprouts are another cruciferous veggie like cauliflower, broccoli, bok choy, kale and cabbage.

Brussels sprouts contain slightly higher carbs than other vegetables but you can still enjoy them in your ketogenic lifestyle if eaten in moderation.

Brussels sprouts are rich in vitamin K, which plays a vital role in helping blood clot normally and keeping bones healthy by regulating calcium content.

A 100g of cucumbers contain 3.63g of carbs making them a great choice for those following a keto diet.

Cucumbers are high in water 95%, low in calories and contain a small amount of vitamins A and K including minerals such as phosphorus, potassium, magnesium and copper are essential nutrients for the body to function.

Eating them regularly may lead to potential health benefits such as lower blood sugar levels, improve digestion and weight loss.

Celery is low in calories and super low in carbs 2.97g per 100g making them excellent vegetables for keto diets.

Just like cucumbers, celery is high in water content.

Due to its rich nutrient and fibre content, eating celery regularly may help lower cholesterol, fight inflammation improve digestion and is known to provide many other healthful benefits to keep us healthy.

100g of raw Spinach contains 2.97g of carbs. Spinach is excellent for keto diets because it is low in carbs.

Spinach is rich in nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Spinach also contains a lot of fibre. 

100g of raw Lettuce contains 3.24g of carbs.

Lettuce has Vitamin C, Calcium, Vitamin K, Folate and also minerals such as magnesium and potassium.

Using lettuce as a wrap is a great option, you can also make lettuce soup, grill them and of course, you can make a raw salad.

100g of raw Kale contains 4.42g of carbs.

kale is one of the most nutritious leafy greens that you can have on a keto diet. It’s a low-carb superfood with powerful antioxidants such as quercetin and kaempferol.

You can have it raw, add it to smoothies or you can air-fry them to make kale chips.

100g of raw green bell pepper contains 4.8g of carb.

100g of raw green orange pepper contains 6.7g carbs.

100g of raw red bell pepper contains 6.6g carbs.

100g of raw yellow bell pepper contains 6.6g carbs.

These peppers are delicious and keto-friendly in small quantities, but green bell peppers are the best.

100g of raw Swiss Chard contains 3.74g of carbs.

Swiss chard makes an excellent addition to low-carb keto diets.

Swiss chard has an abundance of antioxidants, phytonutrients and minerals. Studies show that antioxidants have health-promoting effects.

So toss in a handful of chopped Swiss chard to your stir fry, or mix with other salad leaves.

100g of radish contains just 3.4g of carbs.

Radishes are rich in antioxidants and minerals.

Calcium and potassium in radish may lower high blood pressure and reduce your risks for heart disease.

100g of Bok Choy contains just 2.18g of carbs.

You can eat bok choy raw, roasted, or cooked on the stovetop in soups or stir-fries. It adds volume and flavour to dishes easily.

Bok choy is a good source of vitamins C and K.

Try this recipe for Bok Choi Noodle Mushroom Stir-Fry Recipe Healthy & Easy Plant-Based

100g of Turnip contains 6.43g of carbs.

Turnips are a rare keto-friendly root vegetable.

Thinly slice and air fry or bake them to prepare crunchy turnip chips.

The smaller white vegetables are called turnips, while the larger yellow ones are referred to as swedes.

Turnips also seem to have positive effects on blood sugar levels in studies.

100g of Eggplant contains 5.88g of carbs.

Eggplant naturally contains very few carbs per serving. They are low in everything, as they don’t seem to have a lot of health benefits either. But they are tasty (and slimy) depending on how it’s cooked. I like to grill or air-fry them.

The purple variety contains anthocyanin. Anthocyanins possess antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity according to studies.

100g of raw okra contains 7.45g of carbs.

Okra is a rich source of dietary fibre, vitamin C, and vitamin K, with moderate contents of thiamin, folate and magnesium.

Okra pods can be eaten raw, but Okra is best in stir-fries and curries, producing a thick juice to enrich the dish.

100g of Water Spinach contains just 3.13g of carbs.

Water Spinach is low in calories and carbs and adds excellent flavour to stir-fries and other dishes. It can also provide a healthy dose of Vitamin C and Vitamin A.

100g of fennel contains 7.3g of carbs

Adding this keto-friendly veggie to your diet may improve heart health, reduce inflammation, and may provide anticancer effects.

Fennel can be eaten raw or cooked.

100g of Bitter Melon contains just 3.7g of carbs.

Bitter melon is keto-friendly and a great way to get nutrients and antioxidants in a keto diet.

Bitter melon is known for its role in blood sugar control and studies have shown this effect in type 2 diabetes patients.

Bitter melon can be eaten raw, added in juices, steamed, pan-fried, or oven baked. Its bitterness makes a perfect match for spicy dishes like curries to balance out the flavours.

100g of Mung beans sprouted contains just 5.94g of carbs.

A cup of bean sprouts is excellent in a stir fry with garlic, bell pepper and mushrooms. Bean sprouts add volume to your meal and boost satiety. They also contain lots of vitamin C, calcium, antioxidants, and fibre.

Not all sprouts are the same!

100g of raw sprouted lentils contain 22.1g of carbs.

100g of raw sprouted soybeans contains 9.57g of carbs.

100g of raw sprouted alfalfa contains just 2.1g of carbs.

100g of ripe ready-to-eat Olives contain 6.04g of carbs.

Olives provide a large amount of fat and a little protein. But, they are an excellent snack choice for many who are following a ketogenic diet.

Olives are rich in powerful oxidants and vitamin E which have been shown to protect the risk of getting chronic diseases such as diabetes, heart disease and cancer.

Freshly picked olives taste extremely bitter which makes them inedible. They need to be cured and fermented before eating.

100g of Fiddlehead ferns contain 5.54g of carbs.

Fiddleheads should never be eaten raw.

It’s a seasonal delicacy in Canada and when prepared properly it can be delicious. Eating raw or improperly cooked fiddleheads can cause food poisoning.

100g of cabbage contains just 5.8g of carbs.

It’s highly nutritious and may improve your gut health to boost your immune system.

Cabbage is a versatile vegetable that can be eaten raw as a crunchy coleslaw, braised on the stove, roasted in the oven, cooked in a slow cooker, grilled like a steak, or as Kimchi or Sauerkraut.

Kimchi is spicier than Sauerkraut, it’s a traditional Korean food, made from naturally fermented napa cabbage, daikon radish with various selection of spices.

Sauerkraut is made from fermented cabbage. Both Kimchi and Sauerkraut contain healthy bacteria which acts as a probiotic and is very good for the gut.

Rhubarb contains 4.54g of carbs per 100g.

Rhubarb is a great source of vitamin K which is essential for bone health and blood clotting.

Rhubarb isn’t particularly pleasant to eat raw but it is edible. You can add it to smoothies or stews.

Avocados contain 8.53g of carbs per 100g making it excellent for keto diets. Also, the net carbs are much lower too.

Yes, technically they should be listed under keto fruits. But avocados are often used as a veggie in cooking and in dishes.

They are rich in fibre, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate.

See: 6 Reasons You Need Avocado In Your Life

Glucosinolates in arugula give its bitter taste and a strong scent and may protect you against certain cancers, such as breast, prostate, lung, and colon cancers in studies. Erucin found in arugula has anti-tumour effects in studies.

Legumes

Although they are highly nutritious, they also contain carbs. Use very sparingly.

Yams / Cassava / Yucca

Filipino Purple Yam (Ube), Air Potatoes, Okinowan Yam, Chinese Yam, White and Yellow Guinea Yams.

Sweet Potatoes

Sweet potatoes may have so many health benefits but they are definitely not keto friendly.

Winged Beans

This was a surprise! Winged beans contain 28.1g of carbs per 100g

Also known as cigarillas, goa bean, four-angled bean, four-cornered bean, Manila bean, princess bean, asparagus pea and dragon bean.

Onions

A small amount of onion will be fine to add a little flavour, but onions can’t be one of the main ingredients on keto diets.

New Zealand Yam / Oca

Yams are one of the highest vegetable sources of carbohydrates. This unusual yam is no different.

Artichokes

10.5g of carbs per 100g.

Also known as French artichoke, Globe artichoke and Green artichoke. The heart contains fewer carbs than the whole flower.

Corn

Corn is a grain and you can’t eat it on a ketogenic diet.

100g of popcorn contains 77.9g of carbs and is not suitable for a keto diet.

Potatoes

Unsurprisingly they are not keto-friendly. What’s surprising is that they only contain 17.5g of carbs per 100g.

Carrots

Excellent source of Vitamin A. Carrots have carbs but it may be a good idea to include a tiny amount in salads.

Beets / Beetroot

Beets are high in sugar and carbs at 9.56g of carbs per 100g.

Pumpkin

Pumpkin isn’t a high-carb food, but it does contain some carbohydrates.

Parsnips

At 18g of carbs per 100g Parsnips are not a low-carb vegetable.

Leeks

100g of raw leeks contain 14.2g of carbs.

Lotus root

17.2g of carbs per 100g of Lotus root makes it unsuitable for keto.

Snake Gourd / Towel Gourd

Also known as Chinese Cucumber, Gudda Bean, Club Gourd, Serpent Cucumber, Serpent Gourd, Snake Tomato, Snake Gourd, Viper’s Gourd, Chichinda, and Padwal.
14.3g of Carbs per 100g

Celeriac

9.3g of carbs per 100g. Celeriac isn’t particularly high in carbs but it’s not a low-carb vegetable either.

Squashes

Some squashes contain more carbs than others. They all contain lots of fibre. They can be fine on some low-carb diets in moderation.

Peas

100g of peas contain 14.4g of carbs.

Peas are a starchy vegetable that contains a high amount of carbs.