Keto vegetables

Leafy greens and above-ground vegetables are the foundation of keto. Starchy roots like potatoes, corn and parsnips are the ones to swap.

Lowest in net carbs per serving: alfalfa sprouts (0.1 g), broccoli rabe (0.1 g), endive (0.1 g), kale (0.1 g), winter melon (0.1 g).

Keto-friendly 84

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly vegetables
Food	Net carbs	Calories	Protein	Fat	Fiber
Alfalfa sprouts 1 cup	0.1 g	8	1.3 g	0.2 g	0.6 g
Broccoli rabe 1 cup chopped	0.1 g	9	1.3 g	0.2 g	1.1 g
Endive ½ cup chopped	0.1 g	4	0.3 g	0.1 g	0.8 g
Kale 1 cup chopped	0.1 g	7	0.6 g	0.3 g	0.9 g
Winter melon 1 cup cubes	0.1 g	17	0.5 g	0.3 g	3.8 g
Beet greens 1 cup	0.2 g	8	0.8 g	0 g	1.4 g
Nori (seaweed) 2 sheets	0.2 g	2	0.3 g	0 g	0 g
Watercress 1 cup chopped	0.3 g	4	0.8 g	0 g	0.2 g
Arugula 1 cup	0.4 g	5	0.5 g	0.1 g	0.3 g
Grape leaves (jarred) 5 leaves	0.4 g	14	0.9 g	0.4 g	2 g
Spinach 1 cup raw	0.4 g	7	0.9 g	0.1 g	0.7 g
Collard greens 1 cup chopped	0.5 g	12	1.1 g	0.2 g	1.4 g
Dill pickles 1 spear	0.5 g	4	0.2 g	0.1 g	0.4 g
Jalapeño 1 pepper	0.5 g	4	0.1 g	0.1 g	0.4 g
Butter lettuce 1 cup chopped	0.6 g	7	0.7 g	0.1 g	0.6 g
Green leaf lettuce 1 cup shredded	0.6 g	5	0.5 g	0.1 g	0.5 g
Romaine lettuce 1 cup shredded	0.6 g	8	0.6 g	0.1 g	1 g
Pickled hot peppers ¼ cup drained	0.7 g	7	0.3 g	0.1 g	0.9 g
Bitter melon 1 cup pieces	0.8 g	16	0.9 g	0.2 g	2.6 g
Bok choy 1 cup shredded	0.8 g	9	1 g	0.1 g	0.7 g
Mustard greens 1 cup chopped	0.8 g	15	1.6 g	0.2 g	1.8 g
Swiss chard 1 cup chopped	0.8 g	7	0.6 g	0.1 g	0.6 g
Garlic 1 clove	0.9 g	4	0.2 g	0 g	0.1 g
Amaranth leaves (callaloo) 1 cup raw	1.1 g	6	0.7 g	0.1 g	0 g
Squash blossoms 1 cup	1.1 g	5	0.3 g	0 g	0 g
Chinese broccoli 1 cup cooked	1.2 g	19	1 g	0.6 g	2.2 g
Green onions ¼ cup chopped	1.2 g	8	0.5 g	0 g	0.7 g
Kimchi 1 cup	1.2 g	23	1.7 g	0.8 g	2.4 g
Iceberg lettuce 1 cup shredded	1.3 g	10	0.6 g	0.1 g	0.9 g
Tomatillos 1 medium	1.3 g	11	0.3 g	0.3 g	0.6 g
Celery 1 cup chopped	1.4 g	14	0.7 g	0.2 g	1.6 g
Radicchio 1 cup shredded	1.4 g	9	0.6 g	0.1 g	0.4 g
Morel mushrooms 1 cup	1.5 g	20	2.1 g	0.4 g	1.8 g
Napa cabbage 1 cup shredded	1.5 g	12	0.9 g	0.2 g	0.9 g
Purslane 1 cup	1.5 g	9	0.9 g	0.2 g	0 g
Mushrooms 1 cup sliced	1.6 g	15	2.2 g	0.2 g	0.7 g
Chanterelle mushrooms 1 cup	1.7 g	17	0.8 g	0.3 g	2.1 g
Kelp ¼ cup	1.7 g	9	0.3 g	0.1 g	0.3 g
Wakame (seaweed) ¼ cup	1.7 g	9	0.6 g	0.1 g	0.1 g
Avocado ½ avocado	1.8 g	160	2 g	15 g	6.7 g
Canned tomatoes ½ cup	1.9 g	19	0.9 g	0.3 g	2.3 g
Nopales (cactus) 1 cup cooked	1.9 g	22	2 g	0.1 g	3 g
Roasted red peppers (jarred) ½ cup	1.9 g	13	0.6 g	0.2 g	0.8 g
Sauerkraut 1 cup	2 g	27	1.3 g	0.2 g	4.1 g
Radishes 1 cup sliced	2.1 g	19	0.8 g	0.1 g	1.9 g
Portobello mushrooms 1 cap	2.2 g	18	1.8 g	0.3 g	1.1 g
Turnip greens 1 cup chopped	2.2 g	18	0.8 g	0.2 g	1.8 g
Vegetable broth 1 cup	2.2 g	12	0.6 g	0.2 g	0 g
Asparagus 1 cup	2.4 g	27	2.9 g	0.2 g	2.8 g
Bamboo shoots 1 cup sliced (canned)	2.4 g	25	2.3 g	0.5 g	1.8 g
Eggplant 1 cup cubed	2.4 g	21	0.8 g	0.1 g	2.5 g
Tomato paste 1 tbsp	2.4 g	13	0.7 g	0.1 g	0.7 g
Yellow squash 1 cup sliced	2.5 g	18	1.4 g	0.2 g	1.2 g
Zucchini 1 cup chopped	2.6 g	21	1.5 g	0.4 g	1.2 g
Cabbage 1 cup chopped	2.9 g	22	1.1 g	0.1 g	2.2 g
Daikon radish 1 cup sliced	2.9 g	21	0.7 g	0.1 g	1.9 g
Red bell pepper ½ cup chopped	2.9 g	20	0.7 g	0.2 g	1.6 g
Maitake (hen of the woods) 1 cup diced	3 g	22	1.4 g	0.1 g	1.9 g
Shiitake mushrooms 1 cup sliced	3 g	24	1.6 g	0.3 g	1.8 g
Dandelion greens 1 cup chopped	3.1 g	25	1.5 g	0.4 g	1.9 g
Luffa 1 cup pieces	3.1 g	19	1.1 g	0.2 g	1 g
Snow peas 1 cup whole	3.1 g	26	1.8 g	0.1 g	1.6 g
Cauliflower 1 cup chopped	3.2 g	27	2.1 g	0.3 g	2.1 g
Hearts of palm 1 cup	3.2 g	41	3.7 g	0.9 g	3.5 g
Cucumber 1 cup sliced	3.3 g	16	0.7 g	0.1 g	0.5 g
Enoki mushrooms 1 cup	3.3 g	24	1.7 g	0.2 g	1.8 g
Oyster mushrooms 1 cup sliced	3.3 g	28	2.8 g	0.4 g	2 g
Tomatoes 1 medium tomato	3.3 g	22	1.1 g	0.2 g	1.5 g
Bottle gourd (opo squash) 1 cup pieces	3.4 g	16	0.7 g	0 g	0.6 g
Kohlrabi 1 cup	3.5 g	36	2.3 g	0.1 g	4.9 g
Broccoli 1 cup chopped	3.7 g	31	2.6 g	0.3 g	2.4 g
Chayote 1 cup pieces	3.7 g	25	1.1 g	0.2 g	2.2 g
Fennel 1 cup sliced	3.7 g	27	1.1 g	0.2 g	2.7 g
Bean sprouts 1 cup	4.3 g	31	3.2 g	0.2 g	1.9 g
Green beans 1 cup	4.3 g	31	1.8 g	0.2 g	2.7 g
Okra 1 cup	4.3 g	33	1.9 g	0.2 g	3.2 g
Green bell pepper 1 cup chopped	4.4 g	30	1.3 g	0.3 g	2.5 g
Brussels sprouts 1 cup	4.5 g	38	3 g	0.3 g	3.3 g
Tomato sauce (plain) ½ cup	4.6 g	29	1.5 g	0.4 g	1.8 g
Fiddleheads 3 oz	4.7 g	29	3.9 g	0.3 g	0 g
Jicama 1 cup sliced	4.7 g	46	0.9 g	0.1 g	5.9 g
Red cabbage 1 cup chopped	4.7 g	28	1.3 g	0.1 g	1.9 g
Green tomatoes 1 medium	4.9 g	28	1.5 g	0.2 g	1.4 g
Turnips 1 cup cubed	6 g	36	1.2 g	0.1 g	2.3 g

Limit — small portions 16

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions vegetables
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Edamame ½ cup shelled	2.9 g	94	9.3 g	4.1 g	4.1 g
Onion ¼ cup chopped	3.1 g	16	0.4 g	0 g	0.7 g	Green onions Onion powder Chives
Pumpkin purée (canned) ¼ cup	3.2 g	21	0.7 g	0.2 g	1.8 g
Carrots 1 medium carrot	4.1 g	25	0.6 g	0.1 g	1.7 g	Celery Radishes Cucumber
Sun-dried tomatoes ¼ cup (oil-packed)	4.9 g	60	1.4 g	3.9 g	1.6 g
Shallots 1 shallot	5.4 g	29	1 g	0 g	1.3 g	Green onions Chives
Beets 1 beet (2" dia)	5.5 g	35	1.3 g	0.1 g	2.3 g	Radishes Red cabbage Turnips
Spaghetti squash 1 cup cubed (raw)	5.5 g	31	0.6 g	0.6 g	1.5 g	Zucchini Hearts of palm Shirataki noodles Pasta swaps →
Leeks ½ cup chopped	5.6 g	27	0.7 g	0.1 g	0.8 g	Green onions Celery Fennel
Celery root ½ cup cubed	5.8 g	33	1.2 g	0.2 g	1.4 g	Cauliflower Turnips
Artichoke 1 medium artichoke	6.5 g	60	4.2 g	0.2 g	6.9 g
Crushed tomatoes ½ cup	6.5 g	39	2 g	0.3 g	2.3 g
Water chestnuts ½ cup sliced (canned)	6.9 g	35	0.6 g	0 g	1.8 g	Jicama Bamboo shoots
Pumpkin 1 cup cubed	7 g	30	1.2 g	0.1 g	0.6 g
Mixed vegetables (frozen) ½ cup cooked	7.9 g	59	2.6 g	0.1 g	4 g	Green beans Broccoli Cauliflower
Rutabaga 1 cup cubed	8.8 g	52	1.5 g	0.2 g	3.2 g	Turnips Radishes Cauliflower

Not keto 14

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto vegetables
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Sweet pickles ¼ cup chips	7.7 g	35	0.2 g	0.2 g	0.4 g	Dill pickles Sauces swaps →
Lotus root 10 slices (cooked)	12 g	59	1.4 g	0.1 g	2.8 g	Daikon radish Jicama Bamboo shoots Potatoes swaps →
Green peas 1 cup	13 g	117	7.9 g	0.6 g	8.3 g	Snow peas Green beans Edamame
Butternut squash 1 cup cubed	14 g	63	1.4 g	0.1 g	2.8 g	Cauliflower Pumpkin Spaghetti squash Potatoes swaps →
Corn 1 medium ear	17 g	88	3.3 g	1.4 g	2 g	Cauliflower Green beans Zucchini
Parsnips 1 cup sliced	17 g	100	1.6 g	0.4 g	6.5 g	Turnips Celery root Radishes Potatoes swaps →
Pickled beets ½ cup slices	18 g	74	0.9 g	0.1 g	0.9 g	Dill pickles Radishes Red cabbage
French fries 10 fries	19 g	124	2 g	3.9 g	1.9 g	Jicama Turnips Zucchini Potatoes swaps →
Acorn squash 1 cup cubed (baked)	21 g	115	2.3 g	0.3 g	9 g	Zucchini Spaghetti squash Cauliflower Potatoes swaps →
Sweet potatoes 1 cup cubed	23 g	114	2.1 g	0.1 g	4 g	Pumpkin Cauliflower Turnips Potatoes swaps →
Sunchokes 1 cup sliced	24 g	110	3 g	0 g	2.4 g	Turnips Radishes Cauliflower Potatoes swaps →
Potatoes 1 medium baked potato	33 g	164	4.5 g	0.2 g	4 g	Cauliflower Radishes Turnips Potatoes swaps →
Cassava (yuca) ½ cup	37 g	165	1.4 g	0.3 g	1.9 g	Turnips Jicama Radishes Potatoes swaps →
Taro 1 cup sliced (cooked)	39 g	187	0.7 g	0.1 g	6.7 g	Turnips Radishes Daikon radish Potatoes swaps →