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Top 20 Keto Friendly Vegetables

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  • Post last modified:October 8, 2023

Keto friendly Vegetables diets can still be packed with nutritious and delicious vegetables. These veggies not only provide essential vitamins and minerals but also come with the added benefit of fiber.

While the carb limit for such diets can vary, many restrict daily intake to under 130 grams, with some even going as low as 20 grams. Regardless of your carb count, integrating more vegetables is always beneficial. Keto diet is best way to reduce excess weight.

Here’s a curated list of 20 Keto friendly vegetables, which you can have during the keto diet.

Keto Friendly Vegetables list for weight loss.

1. Bell Peppers

Often referred to as sweet peppers or capsicums, bell peppers pack a nutritional punch.

They are rich in carotenoids, antioxidants that have potential benefits like reducing inflammation, lowering the risk of cancer, and safeguarding cholesterol and fats from oxidative harm.

A cup (149 g) of diced red bell pepper has 9 g of carbohydrates, with 3 g being fiber.

This portion offers 26% of the recommended daily intake for vitamin A and an impressive 212% for vitamin C. This is noteworthy, especially since vitamin C can sometimes be in short supply in extremely Keto friendly diets.

While green, orange, and yellow bell peppers share a similar nutritional makeup, their antioxidant levels might differ.

In Brief Bell peppers are a source of anti-inflammatory properties and are rich in vitamins A and C. They offer 6 g of net carbs per serving.

2. Broccoli

Belonging to the cruciferous vegetable group, broccoli shares its family with other nutritious veggies like kale, Brussels sprouts, radishes, and cabbage.

Research indicates that broccoli can potentially reduce insulin resistance in individuals with type 2 diabetes. Moreover, it’s believed to offer protection against various cancers, including prostate cancer.

A cup (91 g) of fresh broccoli offers 6 g of carbohydrates, with 2 g being fiber.

This vegetable also meets 90% of the daily recommended intake for vitamin C and covers 77% for vitamin K.

In a Nutshell Broccoli provides 4 g of net carbs per serving. It’s a rich source of vitamins C and K and may play a role in reducing insulin resistance and warding off certain cancers.

3. Asparagus

Asparagus is a favored vegetable that heralds the arrival of spring.

A cup (180 g) of cooked asparagus offers 7 g of carbohydrates, with 4 g being fiber. It’s also enriched with vitamins A, C, and K.

Research conducted in laboratory settings suggests that asparagus might inhibit the growth of various cancer types. Additionally, studies on mice indicate potential benefits for brain health and anxiety reduction.

Quick Take Asparagus provides 3 g of net carbs per serving. It’s not only rich in essential vitamins but also shows promise in potentially guarding against certain cancers.

4. Mushrooms

Mushrooms are notably low in carbohydrates.

A serving of raw white mushrooms, measuring 1 cup (70-g), has a mere 2 g of carbs, with half of that being fiber.

Additionally, they are recognized for their potent anti-inflammatory effects.

In a study focused on men with metabolic syndrome, consuming 3.5 ounces (100 g) of white mushrooms over a span of 16 weeks led to marked improvements in both antioxidant and anti-inflammatory indicators.

Mushrooms offer just 1 g of net carbs per serving. They have demonstrated potential in mitigating inflammation, especially in those with metabolic syndrome.

5. Zucchini

Zucchini stands out as a favored vegetable and represents the most prevalent variety of summer squash. Characterized by its elongated shape and tender, edible skin, summer squash is distinct from its winter counterpart. Winter squash, with its hard, inedible skin, comes in diverse forms and typically has a higher carb content.

A cup (124 g) of raw zucchini offers 4 g of carbs, with 1 g being fiber. It’s also a commendable source of vitamin C, fulfilling 25% of the recommended daily intake.

Yellow Italian squash, along with other summer squash varieties, mirrors zucchini in terms of carb content and nutritional attributes.

In Brief Zucchini, along with its summer squash relatives, provides 3 g of net carbs per serving and is notably rich in vitamin C.

6. Spinach

Spinach, a verdant leafy vegetable, offers significant health advantages.

Studies suggest that spinach can mitigate DNA damage. Additionally, it champions heart health and may lower the risk of prevalent eye conditions such as cataracts and macular degeneration.

Moreover, it’s a treasure trove of various vitamins and minerals. For instance, a cup (180 g) of cooked spinach delivers an impressive amount, over seven times the daily recommended intake, of vitamin K.

While spinach inherently has low carbs, the carb content becomes more pronounced when the leaves are cooked, as they reduce in volume. To illustrate, a cup of cooked spinach has 7 g of carbs and 4 g of fiber, while the same amount of raw spinach has just 1 g of carbs and nearly 1 g of fiber.

Quick Recap Cooked spinach offers 3 g of net carbs per serving, is exceptionally rich in vitamin K, and aids in safeguarding both heart and eye health. This is one of the low calories veggie in the Keto Friendly Vegetables list.

7. Avocados

While avocados are technically fruits, they’re often eaten as vegetables. They boast a high fat content and have minimal net carbs.

In a serving of chopped avocados, which is about one cup (150-g), there are 13 g of carbs, with 10 g being fiber

Rich in oleic acid, a beneficial monounsaturated fat, avocados have been shown in certain studies to reduce LDL (the “bad”) cholesterol and triglycerides

Additionally, they are a valuable source of vitamin C, folate, and potassium.

Despite their calorie density, avocados might aid in weight control. A particular study revealed that overweight individuals who consumed half an avocado with their lunch felt more satiated and had a reduced appetite for the subsequent 5 hours 

IN BRIEF: Each serving of avocado offers 3 g of net carbs. They help in inducing satiety and are abundant in beneficial fats and fiber.

8. Cauliflower

Cauliflower stands out as a favorite among Keto friendly vegetables due to its adaptability.

Its subtle flavor makes it an excellent alternative to carb-rich foods like potatoes and rice.

A single cup (107 g) of raw cauliflower offers 5 g of carbs, with 2 g being fiber. It’s notably rich in vitamin K and supplies 57% of the daily value for vitamin C 

As with other cruciferous veggies, consuming cauliflower is linked to a decreased likelihood of heart ailments and cancer

IN BRIEF: Cauliflower provides 3 g of net carbs per portion. It’s abundant in vitamins K and C and has potential benefits against heart disease and cancer.

9. Green Beans

Green beans, also known as snap beans or string beans, belong to the legume family, which includes beans and lentils. Unlike many legumes, they have a notably lower carbohydrate content.

A cooked serving of green beans, equivalent to one cup (125-g), has 10 g of carbs, with 4 g being dietary fiber.

They are rich in chlorophyll, which, according to some animal studies, might offer protection against cancer.

Furthermore, they are a source of carotenoids, which have been linked to enhanced cognitive function as we age.

SUMMARY: With only 6 g of net carbs per serving, green beans are not only Keto friendly but also packed with antioxidants that could potentially ward off cancer and support brain health.

10. Lettuce

Lettuce stands out as one of the vegetables with the least amount of carbs.

A single cup (47 g) of lettuce offers 2 g of carbs, with half of that being dietary fiber.

Its nutritional value can vary based on the variety. For example, romaine and other dark-green types are abundant in vitamins A, C, and K.

Additionally, they are a significant source of folate. Elevated levels of homocysteine, a compound, have been associated with a heightened risk of heart disease, and folate can help reduce these levels. 

A past study involving 37 women demonstrated that a diet rich in folate for 5 weeks led to a 13% reduction in homocysteine levels, in contrast to a diet low in folate.

SUMMARY:

With just 1 g of net carbs per serving, lettuce is not only Keto friendly but also rich in vital vitamins, including folate, which might help in reducing the risk of heart disease.

11. Garlic

Garlic is celebrated for its positive impact on immune health.

Research indicates that it can enhance resistance to common colds and help in reducing blood pressure.

While garlic might seem carb-rich when measured by weight, the actual quantity consumed at once is minimal, given its potent flavor and scent.

A single clove (3 g) of garlic has 1 g of carbs, with a portion being dietary fiber.

SUMMARY:

Each garlic clove offers 1 g of net carbs. It’s recognized for its potential to lower blood pressure and bolster the immune system.

12. Kale

Kale has gained popularity as a superfood due to its impressive nutrient profile.

It’s rich in antioxidants, notably quercetin and kaempferol. These compounds have been linked to benefits like reduced blood pressure and potential protection against conditions like heart disease and type 2 diabetes.

A single cup (21 g) of raw kale offers 1 g of carbs, predominantly fiber. Additionally, it supplies 68% of the Daily Value (DV) for vitamin K and 22% of the DV for vitamin C.

Adequate vitamin C intake is known to bolster immune function. Moreover, it enhances the skin’s defense against harmful free radicals, which can accelerate aging.

SUMMARY: With less than 1 g of net carbs per serving, kale is not only Keto friendly but also abundant in antioxidants and a significant source of vitamin K.

13. Cucumbers

Cucumbers are notably low in carbs and offer a refreshing crunch.

A cup (104 g) of diced cucumber has 4 g of carbs, with less than 1 g being fiber.

While cucumbers might not be particularly rich in vitamins or minerals, they do have a compound known as cucurbitacin E, which holds potential health benefits.

Research from test-tube and animal models indicates that this compound might possess anticancer and anti-inflammatory effects, and could also be beneficial for brain health.

SUMMARY: With just about 4 g of net carbs per serving, cucumbers are not only Keto friendly but also have compounds that could potentially guard against cancer and promote brain health.

14. Brussels Sprouts

Brussels sprouts are a delightful member of the cruciferous vegetable family.

In a half-cup (78-g) portion of cooked Brussels sprouts, there are 6 g of carbs, with 2 g being dietary fiber.

Additionally, they offer 53% of the Daily Value (DV) for vitamin C and a whopping 91% of the DV for vitamin K.

SUMMARY: With 4 g of net carbs per serving, Brussels sprouts are not only Keto friendly but also rich in vitamins C and K.

15. Celery

Celery stands out for its remarkably low content of digestible carbs.

In a one-cup (101-g) portion of diced celery, there’s a total of 3 g of carbs, with 2 g coming from fiber. It’s also a noteworthy source of vitamin K, delivering 25% of the Daily Value (DV).

Moreover, celery is enriched with luteolin, an antioxidant that has shown promise in both cancer prevention and treatment.

SUMMARY: With just 1 g of net carbs per serving, celery is not only Keto friendly but also features luteolin, an antioxidant with potential anticancer benefits.

16. Tomatoes

Tomatoes are renowned for their myriad health advantages.

Although technically fruits, they’re often treated and consumed as vegetables, much like avocados.

In terms of digestible carbs, they’re on the lower side. A cup (149 g) of cherry tomatoes offers 6 g of carbs, with 2 g being fiber.

Rich in vitamins A, C, and K, tomatoes also boast a high potassium content, which is known to assist in lowering blood pressure and reducing the risk of strokes.

Furthermore, tomatoes have been found to fortify the endothelial cells lining our arteries. Their abundant lycopene content is also linked to potential prevention of prostate cancer.

Interestingly, cooking tomatoes can enhance their lycopene levels. Moreover, incorporating fats like olive oil during the cooking process can amplify lycopene absorption.

SUMMARY: With only 4 g of net carbs per serving, tomatoes are not just Keto friendly but also packed with essential vitamins and potassium. They hold potential benefits for heart health and cancer prevention.

17. Radishes

Radishes, belonging to the Brassica family, are known for their distinct, spicy flavor.

A cup (116 g) of raw, sliced radishes offers 4 g of carbs, with half of that amount being dietary fiber.

They are notably rich in vitamin C, delivering 20% of the Recommended Daily Intake (RDI) in a single serving.

Based on past research, radishes might play a role in decreasing the risk of breast cancer in postmenopausal women, potentially by influencing the body’s estrogen metabolism.

SUMMARY: With just 2 g of net carbs per serving, radishes are not only Keto friendly but might also offer protective benefits against breast cancer for postmenopausal women.

18. Onions

Onions, known for their strong aroma, are packed with nutrients.

While they might seem carb-rich when measured by weight, they’re typically consumed in modest quantities due to their intense taste.

A half-cup (58 g) of raw, sliced onions provides 5 g of carbs, with 1 g being dietary fiber.

Rich in the antioxidant quercetin, onions have the potential to reduce blood pressure.

A study involving women with overweight or obesity issues, as well as polycystic ovary syndrome (PCOS), discovered that consuming red onions led to a decrease in LDL cholesterol levels.

SUMMARY: Offering 4 g of net carbs per serving, onions are not only Keto friendly but also beneficial in potentially reducing blood pressure and LDL cholesterol.

19. Eggplant

Eggplant, often featured in Italian and Asian cuisines, is a versatile vegetable.

A one-cup (99-g) portion of cooked, diced eggplant offers 8 g of carbs, with 2 g coming from fiber.

While it might not be particularly rich in many vitamins or minerals, studies on animals indicate that eggplant could contribute to lowering cholesterol and enhancing other heart health markers.

Additionally, the purple hue of its skin is attributed to an antioxidant called nasunin. Research suggests that nasunin can combat free radicals and might play a role in safeguarding brain health.

SUMMARY: With 6 g of net carbs per serving, eggplant is not only Keto friendly but also holds potential benefits for both heart and brain health.

20. Cabbage

Cabbage boasts a range of remarkable health advantages. Being a cruciferous vegetable, it’s linked to a decreased risk of specific cancers, such as those of the esophagus and stomach.

A cup (89 g) of raw, chopped cabbage provides 5 g of carbs, with 2 g being dietary fiber.

Additionally, it supplies 36% of the Daily Value (DV) for vitamin C and a significant 75% of the DV for vitamin K.

SUMMARY: With just 3 g of net carbs per serving, cabbage is not only Keto friendly but also rich in vitamins C and K, and it may help in warding off certain types of cancers.
In Conclusion: Keto friendly doesn’t mean low-taste. These vegetables offer a mix of flavors and health benefits, making them perfect for anyone looking to maintain a balanced diet.

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