10 Vegetables That Are Lower in Carbs than You Think

updated May 1, 2019
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(Image credit: Joe Lingeman)
(Image credit: The Kitchn)

When you’re thinking about what vegetables to eat on a ketogenic diet, there are a few that seems to stand out among the rest. Veggies like cauliflower and spinach get a whole lot of low-carb love — and while they definitely deserve it, there are a slew of other ones that are just as low in carbs, if not lower, that sometimes get forgotten about. Remember, we’re taking about net carbs here (the carbs minus the fiber), which is what truly counts on a keto diet. Here are 10 vegetables to bring to your plate.

1. Asparagus

Crisp green asparagus is extra low in carbs: 1 cup cooked contains just 4 net carbs. Served alongside soft-boiled eggs, it’s a great breakfast or lunchtime pick.

2. Avocado

It seems avocado can really do no wrong. A whole medium avocado contains 4 net carbs and also happens to be extra filling and satisfying.

3. Broccoli Rabe

This mildly bitter, hearty green deserves your love if you’re following a keto diet: 1 small bunch contains just 2 net carbs. Sauté it with plenty of garlic and a pinch of red pepper flakes for a quick and easy side dish.

4. Eggplant

One cup of cooked eggplant cubes contains 6 net carbs. It also happens to be a great meat substitute if you’re looking for a hearty alternative.

5. Mushrooms

Mushrooms are another meaty vegetable we love: 1 cup of cooked mushrooms contains 5 net carbs. Enjoy them simply sautéed or piled on top of juicy steak.

6. Swiss Chard

Swiss chard is another hearty green that’s quite low in carbs: 1 cooked cup contains only 3 net carbs. It’s also great used as an alternative to lettuce in a salad or slaw.

7. Broccoli

Cauliflower may get most of the low-carb love, but it’s green counterpart deserves some too: 1 cup of cooked broccoli florets contains just 3 net carbs.

8. Radishes

Don’t forget about radishes! The cool, crisp veggie is a favorite in salads but we also love to roast them: 1 cup contains only 2 net carbs.

9. Cabbage

One cup of raw, chopped cabbage contains a measly 2 net carbs. That means slaws are a keto dieter’s best friend. But don’t forget — cooked cabbage is a glorious thing, too.

10. Artichokes

Definitely keep a bag of frozen artichoke hearts in your freezer: 1/2 cup of cooked artichoke hearts contains just 5 net carbs. We love them alongside chicken or in a hearty egg-based pie.