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In case you needed another reason to eat your vegetables, this chart proves that most of your favorite ones (okay, maybe Delish's favorite) are ridiculously low in carbs! We're talking super low—like one-net-carb-for-three-cups-of-spinach low. If you're thinking about starting the keto diet or even a low-carb diet, this chart will be your bible. Here are some common questions we get about low-carb vegetables:
What vegetables are low in carbs?
Most leafy greens like spinach, cabbage, and kale are low in carbs as well as the rest that are in the chart above. Potatoes, corn, peas, and squash are higher carb veggies.
What is the lowest carb vegetable?
Spinach without a doubt has the least carbs, at 1 net carb per 100-gram serving. For the lowest carb fruits, we've got ya.
What are net carbs?
It's important to note that these carb counts are measured by net carbs, not total carbs. This means total carbs minus fiber. Another important point to remember when checking out this chart is that these carb counts are all measured per 100 grams, or 3.5 ounces.
What does that mean?
This means you can eat over three cups of spinach for 1 net carb, about half an avocado for 2 net carbs, about 10 olives for 3 net carbs, etc. We recommend buying a food scale for the most accurate information.
Recipes
Here's more nutrition info and recipes featuring these low-carb veggies.
Spinach: Packed with vitamins and minerals, such as iron and potassium, spinach is a great addition to smoothies or tossed in a spinach salad with feta.
Avocado: Rich in healthy fats with a bit of protein, avocados are a great addition to salads, like this roasted chickpea and avocado salad or avocado tomato salad.
Cucumber: A water-rich, refreshing snack, cucumbers can be used in many recipes, such as a Mediterranean chickpea salad, tzatziki dip, or lettuce cups.
Zucchini: From grilled zucchini to pesto zoodles and air fryer zucchini, there are endless opportunities to add zucchini to your diet.
Tomato: Get a boost of vitamin C with bruschetta or sheet-pan panzanella.
Cabbage: Cabbage comes in several varieties—try this red cabbage slaw or vegetable cabbage soup.
Kale: Kale is rich in vitamins A, K, and C. Check out this guide on how to cook kale.
Broccoli: Broccoli is loaded with nutrients such as vitamin C and potassium. Try it roasted or in a batch of beef & broccoli.
Peppers: Peppers add a nice crunch to salads, but are also great grilled or stuffed.
Brussels sprouts: These fiber-rich veggies are great grilled, roasted, sautéed, and even shredded.
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