87 Low-Carb Vegetables That Will Make Weight Loss Easy

by DailyHealthPost Editorial

low carb vegetables

Carbohydrates vs. Fiber

“Fiber” usually refers to resistant starch, which doesn’t get digested by your body. Instead, it plays a role in absorbing bile and bulking up stool. It also slows down the digestion of carbs to prevent blood sugar spikes and helps you feel full after a meal. Fiber is key to digestive health and preventing some cancers (3).

Dietary fiber is included in the total carbohydrate content on a nutritional label. Since your body doesn’t digest these carbohydrates, they can be subtracted from the total carb content to give you the net carb value (4). To summarize, you need to take the total amount of carbohydrate in a serving minus the carbohydrate in the fiber.

Low Carb Vegetables (Alphabetical Order)

Here are some of the best low carb vegetables to eat if you’re watching your carb intake. All carb counts are based on a quantity of 100 grams. (5)

Vegetable Total Carbs Dietary Fiber Sugars Net Carbs Main Nutrient Calories
Acorn Squash 10 1.5 0 8.5 Vitamin C 40
Alfalfa sprout 2 2 0 0 Vitamin K 23
Artichoke 11 5 1 6 Folate 47
Arugula 4 2 2 2 Vitamin A 25
Asparagus 3.9 2.1 1.9 1.8 Vitamin K 20
Avocado 9 7 0.7 2 Pantothenic acid 160
Baby Beet Greens 4 4 0 0 Vitamin K 22
Bamboo Shoots 5 2.2 3 2.8 Vitamin B6 27
Banana Pepper 5 3 2 2 Vitamin C 27
Bean sprout (Mung Bean)
Beet 10 2.8 7 7.2 Vitamin C 43
Bell Peppers, Green 4.6 1.7 2.4 2.9 Vitamin C 20
Bell Peppers, Red 6 2.1 4.2 3.9 Vitamin C 31
Bell Peppers, Yellow 6 0.9 0 5.1 Vitamin C 27
Bitter Melon 4 0.8 0 3.2 Vitamin C 20
Bok Choy (Pak Choi)
Broccoli 7 2.6 1.7 4.4 Vitamin K 34
Broccoli Rabe, Rapini 3 3 0 0 Vitamin K 22
Broccolini 6 1 2 5 Vitamin C 35
Brussels Sprout 9 3.8 2.2 5.2 Vitamin K 43
Butterhead Lettuce 2 1 1 1 Vitamin K 13
Butternut Squash 12 2 2.2 10 Vitamin A 45
Cabbage 6 2.5 3.2 3.5 Vitamin K 25
Carrots 10 2.8 4.7 7.2 Vitamin A 41
Cauliflower 5 2 1.9 3 Vitamin C 25
Celery 3 1.6 1.8 1.4 Vitamin K 16
Celery Root (Celeriac)
Chard 4 2 1 2 Vitamin K 19
Chayote 4.5 1.7 1.7 2.8 Vitamin C 19
Chi Qua 2 1.7 0.3 0.3 Vitamin A 15
Chicory greens 5 4 2 1 Vitamin K 23
Chicory root 18 1.5 9 16.5 Vitamin B6 72
Choy Sum 3.5 2 0 1.5 Vitamin C 23
Collard Greens 5 4 0.5 1 Vitamin K 32
Cress 6 1.1 4.4 4.9 Vitamin A 32
Cucumber 3.6 0.5 1.7 3.1 Vitamin K 16
Eggplant 6 3 3.5 3 Vitamin B1 25
Endive 3 3 0 0 Vitamin A 17
Escarole, Curly Endive 3 3 0 0 Vitamin A 17
Fennel 7 2.1 0 4.9 Vitamin C 31
Gai Choy (Chinese Mustard Greens) 4.7 2.4 1.2 2.3 Vitamin C 23
Gai Lan (Chinese Broccoli)
Green Beans 7 3.4 0 3.6 Vitamin C 31
Iceberg Lettuce 2.9 1.3 0.8 1.6 Vitamin A 15
Jalapeno Pepper 7 2.8 4.1 4.2 Vitamin C 28
Jicama 9 4.9 1.8 4.1 Potassium 38
Kale 9 1 0 8 Vitamin K 49
Kangkong (Water Spinach)
Kohlrabi 6 3.6 2.6 2.4 Vitamin C 27
Leek 14 1.8 3.9 12.2 Vitamin A 61
Lotus Root 17 4.9 0 12.1 Vitamin C 74
Mushroom, Brown (Italian or Crimini)
Mushroom, Portabella 5 1 2 4 Riboflavin 26
Mushroom, Shiitake 14 2 4 12 Riboflavin 56
Mushroom, White (Button)
Mustard Greens 4.7 3.2 1.3 1.5 Vitamin K 27
Nori 5 0.3 0.5 4.7 Vitamin A 35
Okra 7 3.2 1.5 3.8 Vitamin K 33
Onion 9 1.7 4.2 7.3 Biotin 40
Poblano Pepper 6.4 1.8 0 4.6 Vitamin A 27
Potato, Sweet 20 3 4 17 Vitamin A 86
Potato, White 17 2.2 0.8 14.8 Vitamin C 77
Pumpkin 7 0.5 2.8 6.5 Vitamin A 26
Radish 3.4 1.6 1.9 1.8 Vitamin C 16
Romaine 3 2 1 1 Vitamin A 17
Rutabaga 9 2.3 4.5 6.7 Vitamin C 38
Scallion (Green Onion)
Sin Qua 3.4 3.3 0.1 0.1 Calcium 11
Snake Bean (Yardlong, Chinese Long Bean)
Spaghetti Squash 7 1.5 2.8 5.5 Vitamin A 31
Spinach 4 2 0 2 Vitamin K 23
Sugar Snap Peas(Snowpeas)
Summer Squash 3.4 1.1 2.2 2.3 Vitamin C 16
Tomatillos 6 1.9 3.9 4.1 Vitamin C 32
Tomatoes, Cherry 4 1 3 3 Vitamin C 18
Tomatoes, Green 5 1.1 4 3.9 Vitamin C 23
Tomatoes, Red 3.9 1.2 2.6 2.7 Vitamin C 18
Tomatoes, Yellow 3 0.7 0 2.3 Vitamin C 15
Tung Ho 3.9 3.9 0 0 Vitamin A 24
Turnips 6 1.8 3.8 4.2 Vitamin C 28
Water Chestnut 24 3 4.8 21 Vitamin B6 97
White Radish (Daikon)
Yam 28 4 0 24 Vitamin C 118
Yellow Wax Beans 7 3 0 4 Vitamin C 31
Yu Choy Sum 3.5 0 0 3.5 Vitamin C 23
Yucca (Cassava) 38 2 2 36 Vitamin C 160
Zucchini (Courgette) 3.1 1 2.5 2.1 Copper 17

Low Carb Eating Tips

Here are other tips to help you on your low-carb journey:

  • Replace as many as possible high-carb foods in your diet with healthy lower carb alternatives.
  • Include protein and fat whenever you eat a high-carb food.
  • Choose low-carb whole grains over refined as often as possible.
  • Reduce the blood-sugar impact of any food by pairing it with one that has a lower glycemic index.
  • If it’s a leaf, you can definitely eat it!
  • Control your portions: aim for 2 cups of leafy low carb vegetables, 1 cup of non-starchy veggies.

There you have it: a list of low carb vegetables to keep you full while you burn up any of the fat your body may have stored. Who says you have to compromise to live healthily?

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