Vegetables are a great source for your meals during the keto diet. Fresh vegetables are rich in nutrients and low in calories which makes them an excellent addition to any diet. Here, you will find the complete list of keto-friendly vegetables with nutrition facts that you can eat on a keto diet.
During the ketogenic diet, however, you need to be careful about carbs, so stick to leafy greens and low-glycemic veggies rather than root vegetables and other starchy veggies.
Low Carb Keto Friendly Vegetables With Nutrition Facts
The following are low-carb keto-friendly vegetables you can enjoy on the keto diet.
1. Cucumber
1 cup (119 grams) of cucumber provides:
- Calories 16
- Protein 0.78 grams
- Fat 0.21 grams
- Carbs 3.8 grams
- Net Carbs 2.5 grams
2. Celery
1 cup (101 gram) of chopped celery provides:
- Calories 14
- Protein 0.7 grams
- Fat 0.2 grams
- Carbs 3 grams
- Net Carbs 1.4 grams
3. Artichokes
One medium-sized artichoke (120 grams) provides:
- Calories 60
- Protein 4.1 grams
- Fat 0.2 grams
- Carbs 13 grams
- Net Carbs 4 grams
4. Asparagus
1 cup (134 grams) of asparagus provides:
- Calories 27
- Protein 2.9 grams
- Fat 0.2 grams
- Carbs 5.2 grams
- Net Carbs 2.4 grams
5. Bell peppers
1 cup (149) of chopped bell peppers provides:
- Calories 30
- Protein 0.85 grams
- Fat 0.18 grams
- Carbs 5.3 grams
- Net Carbs 4 grams
6. Broccoli
1 cup (91 grams) of broccoli provides:
- Calories 31
- Protein 2.5 grams
- Fat 0.34 grams
- Carbs 6 grams
- Net Carbs 4 grams
7. Cabbage
1 cup (89 grams) of cabbage (chopped) provides:
- Calories 22
- Protein 1.1 grams
- Fat 0.1 grams
- Carbs 6 grams
- Net Carbs 2.31 grams
8. Cauliflower
1 cup (107 grams) of chopped cauliflower provides:
- Calories 27
- Protein 2.1 grams
- Fat 0.3 grams
- Carbs 5.3 grams
- Net Carbs 3.2 grams
9. Kohlrabi
1 cup (135 grams) of Kohlrabi provides:
- Calories 36
- Protein 2.3 grams
- Fat 0.1 grams
- Carbs 8.5 grams
- Net Carbs 2.5 grams
10. Lettuce
1 cup shredded (36 gram) of Lettuce provides:
- Calories 5
- Protein 0.5 grams
- Fat 0.1 grams
- Carbs 1 gram
- Net Carbs 0.5 grams
11. Okra or ladies’ fingers
1 cup (100 grams) Okra provides:
- Calories 31
- Protein 1.9 grams
- Fat 0.2 grams
- Carbs 7 grams
- Net Carbs 3.8 grams
12. Radishes
1 cup (116 grams) radish provides:
- Calories 18
- Protein 0.8 grams
- Fat 0.1 grams
- Carbs 3.4 grams
- Net Carbs 2 grams
13. Seaweed
1 cup (15 grams) of regular seaweed provides:
- Calories 30
- Protein 1.9 grams
- Fat 0.2 grams
- Carbs 6.7 grams
- Net Carbs 6.1 grams
14. Spinach
1 cup (30 grams) of spinach provides:
- Calories 7
- Protein 0.8 grams
- Fat 0.1 grams
- Carbs 1.1 grams
- Net Carbs 0.4 grams
15. Tomatoes
1 cup (180 grams) of chopped or sliced tomatoes provides:
- Calories 32
- Protein 1.3 grams
- Fat 0.4 grams
- Carbs 3.9 grams
- Net Carbs 2 grams
16. Watercress
1 cup (34 grams) of chopped watercress provides:
- Calories 4
- Protein 0.8 grams
- Fat 0 grams
- Carbs 0.4 grams
- Net Carbs 0.4 grams
17. Zucchini
1 cup (113 grams) of sliced zucchini provides:
- Calories 19
- Protein 1.4 grams
- Fat 0.4 grams
- Carbs 3.9 grams
- Net Carbs 2.7 grams
18. Avocado
(It’s a fruit, but some of us may recognize it as a vegetable)
1 cup (146 grams) of sliced avocado provides:
- Calories 234
- Protein 2.9 grams
- Fat 21 grams
- Carbs 11.6 grams
- Net Carbs 2.5 grams
Nutrition Facts Source: USDA
Want to know more about other keto-friendly foods? Check this Complete List Of 100s Of Keto-Friendly Foods that are allowed on a keto diet.
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