List of Keto Vegetables – 12 Keto Veggies

List of Keto Vegetables – Overview

The Keto diet is a low-carbohydrate meal plan that aims to put a body into ketosis.

Although fatty meats and dairy are the first products that come to our mind when someone mentions the keto diet, vegetables are also an essential part of this diet.

They offer precious nutrients that are essential to our health.

Generally, vegetables that grow above the ground contain fewer carbohydrates and can be included in this diet.

Root vegetables, which are below ground, contain more carbohydrates and are not a great choice. However, there are some exceptions.

Let’s look at some low-carb vegetables suitable for the keto diet.

1. Spinach – 3.5g per 100g

List of keto vegetables

Spinach

Spinach is one of the best keto vegetables on our list. It is incredibly low in carbohydrates and rich in vitamins.

It offers several health-boosting effects: it decreases oxidative stress, contributes to cardiovascular health, improves eyesight, and even improves diabetes glycemic control.

Add fresh spinach to a salad or creamy sauce, consume it canned or steamed or prepare spinach smoothies. You can find out more about the health benefits of spinach here.

2. Kale – 2g per 100g

Kale

Kale is a little bit higher in carbs than spinach, but it shares the same health benefits.

You can enjoy it fresh in salads, use it as a base in different dishes instead of pasta or make delicious kale chips—more about the health benefits of kale here.

3. Celery – 3g per 100g

List of keto vegetables

Celery

Celery is an excellent source of vitamins A, C, and K. A molecule found in it, apigenin, has anti-inflammatory properties and positively affects hypercholesterolemia.

4. Tomatoes –  under 5g per 100g

Tomatoes

Tomatoes come in various forms, and their carb content differs. Standard tomatoes contain around 2 grams of sugar per serving, cherry tomatoes around 4 grams, and grape tomatoes around 3 grams. However, they are all suitable for the keto diet.

5. Brussels Sprouts – 4.5g per 100g

Brussels sprouts

Spicy and nutritious, it tastes perfect when fried or roasted until crispy with olive oil, garlic, or bacon. It can also be steamed with cheese sauce or creamy sauce.

The options are limitless. With less than 5 grams of absorbable sugar per 100 g, you should not be worried about exceeding the daily carb limit of your keto diet.

It will also provide almost 100% of Recommended Dietary Intake of vitamin C and K.

6. Asparagus – 4g per 100g

List of keto vegetables – Asparagus

With 4 g net carbs, it can find a spot in the weekly diet of every low-carb meal. You can steam or saute asparagus and add it to different dishes.

Other options include wrapping it in bacon and serving it with a garlic and olive oil sauce. You can also chop it and add it to the salad. Asparagus is an excellent source of vitamins, iron, and potassium.

7. Green beans – 4g per 100g

Green beans

Technically, green beans are fruits, not vegetables, but let’s still include them in this list. Green beans are part of the legume family but contain significantly fewer carbohydrates than others.

One cup of green beans contains 6 grams of net carbs, making them a great addition to various keto dishes.

Chopped green beans can be added to salads. They can also be steamed, fried or baked and it goes well with bacon or butter.

There are numerous bean dishes with fats like olive and vegetable oil.

8. Broccoli – 4g per 100g

Broccoli

Broccoli

Broccoli can be boiled, steamed, fried in butter, baked with cheese, wrapped in bacon, etc. There are so many variations that even the pickiest eater can find something tasty.

9. Cucumber – 3.5g per 100g

Cucumber

Cucumbers are 95% water. They are deficient in carbs and calories and will help you stay hydrated and receive dietary fiber.

10. Zucchini – 3g per 100g

List of keto vegetables

Zucchini

Like cucumber, zucchini is very low in carbs and calories, but it can be used to make far more dishes. For example, you can cut it into long strips, spiralize it, and prepare low-carb noodles.

For those who crave French fries, zucchini fries can be a low-carb alternative. Try frying or baking breaded sticks of zucchini covered with parmesan cheese.

Other options include but are not limited to lasagna and pizza crusts.

11. Cabbage – 2.5g per 100g

List of keto vegetables

List of keto vegetables – Cabbage

This inexpensive vegetable is versatile and can be used as an ingredient in almost all salads and soups.

You can also combine cabbage with cheese, eggs, and meat to prepare burritos or dumplings. Like other cruciferous vegetables like broccoli and Brussels sprouts, cabbage is an excellent low-calorie, fiber-rich addition to your keto diet.

12. Vegetables that do not fit into the keto diet

You are rarely advised to avoid vegetables. But when you aim to consume under 50 grams of carbs daily, you must adjust to fit these limits.

As mentioned above, root vegetables like beetroot, potato, sweet potato, rutabaga, celeriac, and onion contain relatively high amounts of carbohydrates and are, therefore, not the best options for a keto diet.

You can still include some of them in your dishes. For example, onions can be used for seasoning and consumed in small amounts.

See Also:

High Fat Low Carb Food List

Gallbladder Diet

Shopping List for Sirtfood Diet

Foods that Burn Belly Fat

Low Cholesterol Meal Plan with Grocery List

Free 28-Day Keto Meal Plan

Gvantsa Qvariani

Gvantsa Qvariani is a medical doctor, DTMU graduate, an American MD program based in Georgia. Gvantsa has spent the last 6 years studying and practicing medicine in Georgia and other parts of Europe. She is active in medical researches, scientific conferences, various medical projects and so on. She is specialized in writing medical content based on newest studies from most reliable sources.