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Low Carb Vegetables List

Low Carb Vegetables ListSticking to a low carb vegetables list is one effective way to lose weight and maintain general health.

Many people who go on low carb diets think that they can’t eat anything other than meat and fish. Unfortunately, this leads to potential deficiency in vital nutrients that are typically found in vegetables. If you’re looking to eat a lot while on a low carb diet, you need to become familiar with the vegetables you’re allowed to consume! There are actually a lot of these you can enjoy without any guilt. The best part is that these can help keep you full so you don’t crave a bunch of “bad” carbs later in the day.

Definition of Carbs

Did you know that there are 3 main types of carbohydrates? They are sugar, starch, and fiber. Yes, sugar and fiber are actually carbohydrates!

While fiber is good for us and we should eat as much fiber as possible, consuming too much sugar and starch can lead to weight gain as well as a host of health issues.

So, when we talk about carbs in this article, let’s assume we are NOT referring to fiber, but only starch and sugar.

Low Carb Vegetables List

Below is a list of 25 of the lowest carb vegetables according to the USDA National Nutrient Database for Standard Reference (published by the U.S. Department of Agriculture). The lowest carb vegetables are shown first. Note again that in this table, the carb count excludes fiber. The amount of fiber in the vegetable is separately shown for those of you interested in the fiber content.

The numbers assume the vegetables are raw, and show the amount per 100 grams of the vegetable, which is 0.42 cups or 3.53 ounces.

You can also sort the table by vegetable name, calories, fiber, or sugar content.

Low-Carb RankVegetable Carbs (Excl Fiber) (g/100g) Calories (kcal/100g) Fiber (g/100g) Sugar (g/100g)
1Chrysanthemum Leaves 0.0 24 3.0 0.0
2Endive
0.3
17 3.1
0.3
3Beet Greens
0.6
22 3.7
0.5
4Chicory Greens
0.7
23 4.0
0.7
5Watercress
0.8 11 0.5
0.2
6New Zealand Spinach
1.0
14 1.5
0.3
7Mustard Spinach
1.1 22 2.8
0.0
8Nopales
1.1 16 2.2
1.2
9Celery
1.4 16 1.6
1.8
10Collards
1.4
32 4.0
0.5
11Spinach
1.4 23 2.2
0.4
12Cucumber (Peeled)
1.5 12 0.7
1.4
13Mustard Greens
1.5 27
3.2
1.3
14Green Leaf Lettuce
1.6
15 1.3
0.8
15Asparagus
1.8 20 2.1
1.9
16Radishes
1.8 16 1.6
1.9
17Celtuce
2.0 18 1.7
0.0
18Chinese Cabbage (Pe-Tsai)
2.0 16 1.2
1.4
19Arugula
2.1 25 1.6
2.1
20Zucchini (Including Skin)
2.1
17 1.0
2.5
21Swiss Chard
2.1 19 1.6
1.1
22Yellow Summer Squash
2.3 16
1.1
2.2
23White Mushrooms
2.3 22 1.0
2.0
24Taro Shoots
2.3 11
0.00.0
25Portabella Mushrooms
2.6
22
1.3
2.5

Click here to check out the list of 25 lowest carb fruits.

Read about zero-carb foods & get the zero & low carb shopping list.
Source: U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page