Keto Vegetables List – With Carb Count
Keto Vegetables List
Vegetables are very important part of a healthy diet. But some vegetables are high in sugar and will work against your ketogenic diet, so we need to remove them.
The best types of vegetables for a ketogenic diet are those that have high levels of nutrients and fewer carbohydrates. These, as you can probably guess, are dark leafy vegetables. Everything that resembles a spinach or kale will fall into this category. So if you’re going shopping, it’s a good idea to add all the vegetables of this Spinach and kale type that you can. Along with this, we’ve included a comprehensive guide to the top list of vegetables that will help you reach the ketosis .
If you want a low-carbohydrate vegetables that dose not have green leaves, think about those that grow on the surface. These can be lettuce, cucumbers, broccoli and cauliflower.
There are also vegetables that you should definitely avoid on a keto diet. These have high levels of carbohydrates, tend to have high levels of starch. All of which work against the state of ketosis (the optimal state to be in to burn fat)
Vegetables to avoid on keto
-
- Potatoes
- Green peas
- Corn
- Yucca
- Parsnips
- Beans
- Yams
- Carrots
- Pumpkins
- Onions
- Peppers
- Beets
- Butternut squash
- Acorn squash
- Spaghetti squash
- Plantains
- Sweet potatoes
- Cassava
- Jerusalem artichokes
- Turnips
- Rutabagas
- Kohlrabi
- Celeriac
- Mung beans
- Chickpeas
As a rule of thumb, the sweeter the vegetable, the more sugar the vegetable has and when we have sugar we have carbohydrates. So in order to get into ketosis, we must move away from vegetables such as carrots, pumpkins, onions, peppers and peppers. Of course you can eat them, but in moderation and controlling how much you consume.
I have read a lot about only eating organic. In my personal case, I choose to buy green leafy vegetables whether they are organic or not. It is proven to be safer for your body (as they have less residue of pesticides and toxins), and they are also a cost effective way to get into ketosis if you happen to be on a budget (sice we all know organic food prices are usually bumped up).
Keto vegetables list with carb count
I have made a list of vegetables, based on the amount of carbohydrates each vegetable contains, it is ordered from the ones with the least carbohydrates to the ones that contain the most.
| Vegetables | Quantity | Carbohydrates |
| Mustard leaves | 1/2 cup | 0.1 |
| The parsley (chopped) | 1/2 cup | 0.1 |
| Spinach (raw) | 1/2 cup | 0.1 |
| Bok Choi | 1/2 cup | 0.2 |
| Endive | 1/2 cup | 0.2 |
| Lettuce (Iceberg) | 1/2 cup | 0.2 |
| Romaine lettuce) | 1/2 cup | 0.2 |
| Alfalfa sprouts | 1/2 cup | 0.2 |
| Lettuce (Boston Bibb) | 1/2 cup | 0.4 |
| Turnip greens (boiled) | 1/2 cup | 0.6 |
| Radicchio | 1/2 cup | 0.7 |
| Broccoli Florets | 1/2 cup | 0.8 |
| Cauliflower (steamed) | 1/2 cup | 0.9 |
| Garlic (fresh) | 1 clove | 0.9 |
| Radishes | 10 | 0.9 |
| Cucumber (raw) | 1/2 cup | 1 |
| Nopales (grilled) | 1/2 cup | 1 |
| Pepper (Jalapeño) | 1/2 cup | 1 |
| Cabbage (green and raw) | 1/2 cup | 1.1 |
| Mushroom (Cooked Shitake) | 1/2 cup | 1.1 |
| Squash (summer) | 1/2 cup | 1.3 |
| Cabbage (raw red) | 1/2 cup | 1.4 |
| Cauliflower (raw) | 1/2 cup | 1.4 |
| Fungus (Button) | 1/2 cup | 1.4 |
| Squash (steamed Zuchinni) | 1/2 cup | 1.5 |
| Asparagus (steamed) | 4 Branches | 1.6 |
| Cabbage (steamed green) | 1/2 cup | 1.6 |
| Fresh fennel | 1/2 cup | 1.8 |
| Cabbage (steamed kale) | 1/2 cup | 1.9 |
| Artichoke (hearts) | 4 Pieces | 2 |
| Broccoli Rabe | 1/2 cup | 2 |
| Collard Greens | 1/2 cup | 2 |
| Sprouts of Soy | 1/2 cup | 2.1 |
| Eggplant (roasted) | 1/2 cup | 2.1 |
| Steamed kale | 1/2 cup | 2.1 |
| Sauerkraut | 1/2 cup | 2.1 |
| Spinach (steamed) | 1/2 cup | 2.2 |
| Tomato (plum) | 1 | 2.2 |
| Turnips (boiled) | 1/2 cup | 2.3 |
| Scallions | 1/2 cup | 2.4 |
| Jicama (raw) | 1/2 cup | 2.5 |
| Tomato | 1/2 cup | 2.6 |
| Steamed green beans | 1/2 cup | 2.9 |
| Yellow beans | 1/2 cup | 2.9 |
| Celery (raw) | 1 Stem | 3 |
| Peas (Snow) | 1/2 cup | 3.4 |
| Pepper (Green Bell) | 1/2 cup | 3.5 |
| (Red Bell) | 1/2 cup | 3.5 |
| Okra (steamed) | 1/2 cup | 3.8 |
| Fungus (Portabello) | 4 oz. | 4.1 |
| Pumpkin (Canned) | 1/2 cup | 4.1 |
| Pumpkin (boiled) | 1/2 cup | 4.6 |
| Brussels sprouts (steamed) | 1/2 cup | 4.7 |
| Okra (Freido) | 1/2 cup | 4.8 |
| Onion (Sliced) | 1/2 cup | 5.5 |
| Carrot (steamed) | 1 large | 5.6 |
| Swedish turnip | 1/2 cup | 5.9 |
| Cherry tomato) | 10 | 6 |
| Carrot (Cruda) | 1 large | 6.5 |
| Peas (Regular) | 1/2 cup | 6.5 |
| Broccolini | 1/2 cup | 6.7 |
| Artichoke (Total) | 1 Total | 6.9 |
| Water Chestnuts | 1/2 cup | 7 |
| Squash (spaghetti) | 1/2 cup | 7.8 |
| Squash (baked Butternut) | 1/2 cup | 7.9 |
| Squash (baked Acorn) | 1/2 cup | 10.4 |
| Broad beans | 1/2 cup | 12.1 |
| Parsnips (steamed) | 1/2 cup | 12.1 |
| Maize (cores) | 1/2 cup | 12.6 |
| Shallots | 1/2 cup | 12.9 |
| Maize (whole ear) | Whole cob | 17.2 |
| Cassava (steamed) | 1/2 cup | 26 |
| Fresh Yucca | 1/2 cup | 37.2 |
