Low Carb Vegetables List

Most green vegetables are low carb (under 5g net carbohydrate per 100g)

exceptions to this are peas, beans, kale.

Carb count is net carbs, per 100g of raw item. This is not including fiber

Under 2g: lettuce, spinach, asparagus, endive

2g – 2.9g: arugula,cauliflower, green bell pepper, celery, radish, summer squash,eggplant, tomato, mushroom, cauliflower, zucchini.

3g – 3.9g: cucumber, green cabbage, white cabbage, red bell pepper, parsley, green onion tops.

4g – 4.9g: broccoli, turnip, yellow bell pepper, fennel, snow peas.

Medium And High Carb Vegetables List

Some of the medium carb vegetables, such as onion, can be included in a low carb diet in small quantities.

Medium carb vegetables (between 5g and 12g net carb per 100g) include onion, leek, green peas, kale, red cabbage, pumpkin, carrot, rutabaga, winter squashes,

High carb vegetables (over 12g net carb per 100g) include potato, corn, beans, lentils, parsnip.

Avocados And Olives

Olives and avocados are technically fruits, not vegetables. Unlike other fruits they are low carb foods and make great salad ingredients.

California (hass) avocados have just 1.8g net carbohydrate per 100g. Florida (smooth skinned) avocados have 2.2g. So both types are low carb.

Olives have around 3g net carb per 100g. However, be careful to check packaging when buying olives to make sure that there are no added sugars. Olives in salt water or oil with no added ingredients can be added to salads along with low carb vegetables.