Vegetables are low in calories but high in vitamins, minerals and other important nutrients. Plus, many are low in carbs and high in fiber, making them ideal for low-carb diets.
The definition of a low-carb diet varies widely. Most of them do not exceed 150 grams of carbohydrates per day, and some reach 20 grams per day.
There are many tasty vegetables that can be included on a low carb diet.
In addition to being low in carbohydrates and calories, they may reduce the risk of various diseases and improve overall health and well-being.
Whether or not you follow a low-carb diet, eating more vegetables is always a good idea.
Here is a list of the top 20 low carb vegetables to include in your diet.
Contents
peppers
Peppers are incredibly nutritious.
They contain antioxidants called carotenoids which can reduce inflammation.
One cup (149 grams) of chopped red bell pepper contains 9 grams of carbs, 3 of which are fiber.
It provides 92% of the daily reference intake (RDA) in vitamin A and 316% of the RDA in vitamin C, often absent from very low carbohydrate diets.
Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant content may vary.
Did you know you could grow your own potted peppers? Find out how here.
Broccoli
Broccoli is a real superfood.
It is a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.
One cup (90 grams) of raw broccoli contains 6 grams of carbs, 2 of which are fiber.
It also provides more than 100% of the RDA of vitamins C and K. Discover all the properties of broccoli.
asparagus
Asparagus is a delicious spring vegetable.
One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It is also a good source of vitamins A, C and K.
mushrooms
Mushrooms are extremely low in carbs.
A one-cup (70-gram) serving of raw white mushrooms has just 2 grams of carbs, 1 of which is fiber (15).
Tips for growing mushrooms at home, easy!
Courgette
Zucchini is a very popular vegetable and the most common type of summer squash. Summer squash is long and has smooth skin that can be eaten.
In contrast, winter squashes have a wide variety of shapes, an inedible rind, and are higher in carbohydrates than summer varieties.
One cup (124 grams) of raw zucchini contains 4 grams of carbs, 1 of which is fiber. It is a good source of vitamin C, which provides 35% of the RDI per serving.
Yellow Italian squash and other types of summer squash have similar carb counts and nutrient profiles as zucchini.
Spinach
Spinach is a leafy green vegetable that offers significant health benefits.
In addition, it is an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).
Spinach is also low in carbohydrates, but these become more concentrated as the leaves cook and lose their bulk.
For example, a cup of cooked spinach has 7 grams of carbs with 4 grams of fiber, while a cup of raw spinach has 1 gram of carbs with almost 1 gram of fiber.
Do you know that you can take spinach powder? Find out how to make your own homemade spinach powder.
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Avocados are a unique and delicious food.
Although technically a fruit, avocados are commonly eaten as vegetables. They are also high in fat and contain very few digestible carbohydrates.
A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).
Avocados are also high in oleic acid, a type of monounsaturated fat that has health benefits.
They are also a good source of vitamin C, folate and potassium. Discover all the properties and benefits of the avocado.
Salad
Lettuce is one of the vegetables with the least carbohydrates.
One cup (47 grams) of lettuce contains 2 grams of carbs, 1 of which is fiber.
Depending on the type, it can also be a good source of certain vitamins.
For example, romaine lettuce and other dark green varieties are high in vitamins A, C, and K. They are also high in folate.
Learn how to grow your lettuce in pots.
Cauliflower
Cauliflower is one of the most versatile and popular low carb vegetables.
It has a very mild flavor and can be used as a substitute for potatoes, rice, and other carbohydrate-rich foods.
One cup (100 grams) of raw cauliflower contains 5 grams of carbs, 3 of which are fiber. It is also high in vitamin K and provides 77% of the RDI of vitamin C. Here you have all the properties and benefits of cauliflower.
Green beans
Green beans are sometimes called string beans or string beans.
They belong to the legume family, along with beans and lentils. However, they contain far fewer carbohydrates than most legumes.
A one-cup (125-gram) serving of cooked green beans has 10 grams of carbs, 4 of which are fiber.
They have a high chlorophyll content. In addition, they contain carotenoids.
Kale
Kale is an extremely nutrient-dense vegetable. It is loaded with antioxidants, such as quercetin and kaempferol.
One cup (67 grams) of raw kale contains 7 grams of carbs, 1 of which is fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C.
cucumbers
Cucumbers are low in carbohydrates.
One cup (104 grams) of chopped cucumber contains 4 grams of carbs, less than 1 gram of which is fiber.
Although cucumbers aren’t very high in vitamins or minerals, they do contain a compound called cucurbitacin E, which may have health benefits. Discover all its properties.
Garlic
Garlic is known for its great health benefits.
Although it is a high carbohydrate vegetable by weight, the amount usually eaten at one time is very low due to its strong flavor and aroma.
One clove (3 grams) of garlic contains 1 gram of carbohydrates, part of which is fiber.
Do you know black garlic? We present it to you here.
Celery
Celery is extremely low in digestible carbohydrates. Properties + advantages + uses.
Properties of celery. Image: ArtCookStudio ShutterstockA 100 gram serving of chopped celery contains 3 grams of carbohydrates, 2 of which are fiber. It is a good source of vitamin K, which provides 37% of the RDI.
Tomatoes
Tomatoes have impressive health benefits.
Like avocados, they are technically fruits but are often eaten as vegetables.
They are also low in digestible carbohydrates. 149 grams of cherry tomatoes contain 6 grams of carbohydrates, 2 of which are fiber.
Tomatoes are a good source of vitamins A, C and K. They are also rich in potassium.
artichokes
Artichokes are delicious and nutritious.
A medium-sized artichoke (120 grams) contains 14 grams of carbohydrates. 10 grams come from fiber, which makes them very low in digestible carbs.
Part of fiber is inulin, which acts as a prebiotic. Discover its vast properties.
radishes
Radishes are spicy Brassica vegetables.
116 grams of sliced raw radishes contain 4 grams of carbs, 2 of which are fiber.
They are quite high in vitamin C, providing 29% of the RDI per serving.
How to grow horseradish + 9 reasons why.
Onions
Onions are a pungent and nutritious vegetable. Discover all its properties.
Although they are quite high in carbohydrates by weight, they are often eaten in small amounts due to their strong flavor.
58 grams of sliced raw onions contain 6 grams of carbs, 1 of which is fiber.
Onions are rich in the antioxidant quercetin.
Aubergine
Eggplant is a common vegetable in many Italian and Asian dishes.
99 grams of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber.
It’s not very high in most vitamins or minerals, but it does contain an antioxidant known as nasunin in the purple pigment in its skin.
Cabbage
Cabbage has impressive health benefits.
3 ounces of chopped raw cabbage contains 5 grams of carbs, 3 of which are fiber.
It provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.