54 Low Carb Vegetables (The List)

Vegetables are staple of any low carb diet. They are low in calories but rich in vitamins, minerals and some other important nutrients. Eating veggies is a great idea whether your on a low carb diet or not.

There is always a question, which vegetables are good? It`s very simple:

  • Vegetables which grow above ground are low carb and can be eaten freely.
  • Vegetables which which grow below ground contain much more carbs, and you should be careful with them when adding to your diet (especially potatoes).

When you are on a low carb diet allow 12 to 15 net carbs to come from low carb veggies.

Here is a list of 54 low carb vegetables which is divided in two sections according to number of net carbs. The veggies in this list are perfect choice to include in your diet.

Vegetables for Atkins Diet

(Veggie, Serving Size/Prep, Net Carbs)

  • Alfalfa Sprouts, 1 cup/raw, 0.4
  • Argula, ½ cup/raw, 0.2
  • Bok Choy, 1 cup/raw, 0.8
  • Celery, 1 stalk, 0.8
  • Chicory Greens, ½ cup/raw, 0.6
  • Chives, 1 tbs, 0.1
  • Cucumber, ½ cup, 1.0
  • Daikon, ½ cup, 1.0
  • Endive, ½ cup, 0.0
  • Escarole, ½ cup, 0.0
  • Fennel, 1 cup, 3.6
  • Jicama, ½ cup, 2.5
  • Lettuce Iceberg, ½ cup, 0.1
  • Mushrooms ½ cup, 1.2
  • Parsley, 1 tbs, 0.1
  • Peppers, ½ cup/raw, 2.3
  • Radicchio, ½ cup/raw, 0.7
  • Radishes, 10/raw, 0.9
  • Romaine Lettuce, ½ cup, 0.2

Low-er Carb Vegetables 

The vegetables on the list below are slightly higher in carbohydrates than the lowest carb veggies above, but if you measure carefully, it’s simple to add them to your diet.

(Veggie, Serving Size/Prep, Net Carbs)

  • Artichoke, ¼ of medium/boiled, 4.0
  • Artichoke Hearts, 1/in water, 1.0
  • Asparagus, 6 spears/boiled, 2.4
  • Avocado, 1 whole/raw, 3.5
  • Bamboo Shoots, 1 cup/boiled, 1.1
  • Beets, ½ cup/canned, 4.7
  • Broccoli, ½ cup/boiled, 1.6
  • Broccoli, ½ cup/raw, 1.0
  • Broccoli Rabe, 1 ounce, 1.3
  • Broccoflower, ½ cup, 1.4
  • Brussels Sprouts, ¼ cup boiled, 2.4
  • Cabbage, ½ cup/boiled or raw, 2.0
  • Cauliflower, ½ cup/boiled or raw, 1.0
  • Chard, ½ cup Swiss/boiled, 1.8
  • Collard Greens, ½ cup/boiled, 4.2
  • Eggplant, ½ cup boiled/raw, 1.8
  • Hearts of Palm, 1 heart, 0.7
  • Kale, ½ cup, 2.4
  • Kohlrabi, ½ cup, 4.6
  • Leeks, ¼ cup/boiled, 1.7
  • Okra, ½ cup/boiled or raw, 2.4
  • Olives, green, 5, 2.5
  • Olives, black, 5, 0.7
  • Onion, ¼ cup/raw, 2.8
  • Pumpkin, ¼, cup/boiled, 2.4
  • Rhubarb, ½ cup, unsweetened, 1.7
  • Sauerkraut, ½ cup canned/drained, 1.2
  • Peas, ½ cup edible podded, 3.4
  • Spaghetti Squash, ½ cup/boiled, 2.0
  • Spinach, ½ cup/raw, 0.2
  • Summer Squash, ½ cup/boiled, 2.0
  • Tomato, 1 raw, 4.3
  • Turnips, ½ cup/boiled, 2.2
  • Water Chestnuts, ½ cup/canned, 6.9
  • Zucchini, ½ cup sautéed, 2.0

Source:

http://lowcarbediem.com/

Add a Comment