If you’re following a low-carb or keto lifestyle, you already know that cutting back on processed carbs and sugars can help you feel better, have more energy, and support a healthy metabolism. But not all vegetables are created equal when it comes to carb count.
Some vegetables contain more natural sugars and starches than others, making them higher in carbohydrates. Others are packed with fiber, vitamins, and antioxidants while staying low in net carbs, making them perfect for a low-carb diet.
So, what are the lowest carb vegetables you should be eating? Below, we break down the most nutritious, low-carb vegetables that maximize nutrition without loading you up on unnecessary carbs.
Celery: One of the Absolute Lowest Carb Vegetables
Celery is one of the lowest carb vegetables you can eat, with just 3g total carbs per 100g. It’s also packed with water, fiber, and essential nutrients like vitamin K and potassium.
Nutritional Information (per 100g):
- Calories: 14
- Total Carbohydrates: 3g
- Fiber: 1.6g
- Sugars: 1.4g
- Protein: 0.7g
Celery is not only great for hydration, but it also makes a perfect crunchy snack with peanut butter, cream cheese or hummus, and is excellent in soups or stir-fries.
Carrots: A Slightly Higher Carb Option (But Still Low!)
While carrots contain slightly more carbs than the absolute lowest carb vegetables, they are still nutrient-dense and high in fiber, making them a great choice for most low-carb diets in moderation.
Nutritional Information (per 100g):
- Calories: 41
- Total Carbohydrates: 9.6g
- Fiber: 2.8g
- Sugars: 4.7g
- Protein: 0.9g
Carrots are loaded with beta-carotene, which converts to vitamin A, supporting eye health and immune function. If you’re keeping your carb count very low, use carrots in small amounts, such as in salads or roasted dishes.
Onions & the Allium Family: Flavor-Packed but Higher in Carbs
Onions, along with garlic, leeks, and shallots, belong to the allium family and are known for their bold flavor and health benefits. They contain about as many carbs as carrots. So, when you’re meal planning take into account how many carbs per dish and per serving when you cook from scratch.
Nutritional Information for Onions (per 100g):
- Calories: 40
- Total Carbohydrates: 9.3g
- Fiber: 1.7g
- Sugars: 4.2g
- Protein: 1.1g
Despite their slightly higher carb content, which is still miniscule in comparison to many other foods, onions provide antioxidants, vitamin C, and anti-inflammatory compounds that support overall health. If you’re on a strict low-carb diet, try green onions or chives, which have a lower carb count than regular onions.
Bell Peppers: A Low-Carb Veggie with a Nutrient Punch
Bell peppers are one of the most nutritious lowest carb vegetables, packed with vitamin C, antioxidants, and fiber. They have a sweet flavor but are still low in total carbohydrates.
Nutritional Information (per 100g):
- Calories: 31
- Total Carbohydrates: 6g
- Fiber: 2.1g
- Sugars: 4.2g
- Protein: 1g
Bell peppers come in various colors—red, yellow, orange, and green—and can be eaten raw, grilled, roasted, stuffed and baked, or added to stir-fries for a pop of color and nutrition.
Mushrooms: One of the Best Lowest Carb Vegetables
Mushrooms are one of the absolute lowest carb vegetables, with just 3.3g of carbs per 100g. They are also a great source of B vitamins, selenium, and antioxidants that support immune function and brain health.
Nutritional Information (per 100g):
- Calories: 22
- Total Carbohydrates: 3.3g
- Fiber: 1g
- Sugars: 2g
- Protein: 3.1g
Mushrooms can be grilled, roasted, stuffed, and used to add a meaty texture in various dishes.
The Brassica Family: The Kings of Low-Carb Nutrition
The Brassica family includes some of the most nutrient-dense lowest carb vegetables, such as broccoli, cauliflower, cabbage, and kale. These vegetables are rich in fiber, vitamin C, and cancer-fighting antioxidants while being naturally low in carbs.
Nutritional Information for Broccoli (per 100g):
- Calories: 34
- Total Carbohydrates: 6.6g
- Fiber: 2.6g
- Sugars: 1.7g
- Protein: 2.8g
Brassica vegetables are incredibly versatile—roast them, steam them, mash them, or turn them into low-carb rice or pizza crust!
Other Lowest Carb Vegetables You Should Include
If you’re looking for even more low-carb options, here are a few other lowest carb vegetables that fit perfectly into a healthy, low-carb lifestyle:
🥒 Cucumber – Only 3.6g carbs per 100g, refreshing and hydrating
🥦 Asparagus – Just 3.9g carbs per 100g, full of antioxidants
🥬 Spinach – A superfood with only 3.6g carbs per 100g
🥑 Avocado – 8.5g carbs per 100g, but most comes from fiber!
Final Thoughts: The Best Lowest Carb Vegetables for Your Diet
Eating low-carb doesn’t mean sacrificing nutrition! By choosing the lowest carb vegetables, you can keep your diet healthy, balanced, and full of variety. Incorporating these into your diet is a smart way to boost nutrition while managing carb intake. Feel your best, stay energized, and enjoy delicious food without the extra carbs.
