Keto Vegetables: 20 Low-Carb Veggies to Eat (and 6 to Avoid)
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Vegetables are where a lot of keto beginners get tripped up. The good news: most leafy greens and above-ground vegetables are genuinely low-carb and you can eat them freely. The trap is starchy, below-ground vegetables, potatoes, corn, and their relatives, which carry as many carbs as a slice of bread. Here is a clear ranking, lowest net carbs first.
A quick rule that almost always works: leaves and above-ground vegetables are keto; roots and tubers usually are not. Look up any vegetable in the keto food database to confirm.
Best keto vegetables (under 4g net carbs)
Eat these freely, they are the backbone of a keto plate:
- Romaine lettuce, 1.2g net carbs.
- Spinach, 1.4g net carbs.
- Celery, 1.4g net carbs.
- Radish, 1.8g net carbs.
- Asparagus, 2g net carbs.
- Zucchini, 2.1g net carbs. Spiralize it for keto "noodles."
- Arugula, 2.1g net carbs.
- Swiss chard, 2.1g net carbs.
- Mushrooms, 2.3g net carbs.
- Eggplant, 2.3g net carbs.
- Cauliflower, 3g net carbs. The great keto substitute for rice and mash.
- Cucumber, 3.1g net carbs.
- Cabbage, 3.3g net carbs.
- Green beans, 3.6g net carbs.
- Bell pepper, 3.9g net carbs.
Good in moderation
Low enough to enjoy, high enough to keep an eye on the portion:
- Broccoli, 4g net carbs.
- Okra, 4g net carbs.
- Kale, 4.4g net carbs.
- Green onion, 4.7g net carbs.
- Brussels sprouts, 5g net carbs.
- Spaghetti squash, 5.5g net carbs.
- Carrot, 6.9g net carbs.
- Beets, 6.8g net carbs.
- Onion, 7.6g net carbs (a little for flavor is fine).
Starchy vegetables to avoid
These are high enough in carbs to break ketosis in a single serving:
- Green peas, 9g net carbs.
- Butternut squash, 10g net carbs.
- Parsnip, 13g net carbs.
- Potato, 15g net carbs.
- Sweet potato, 17g net carbs.
- Corn, 19g net carbs.
What about garlic and onion?
Garlic looks alarming at 31g net carbs per 100g, but you almost never eat 100g, a clove is about 1g of carbs, so using garlic for flavor is completely fine. The same logic applies to onion: a sprinkle for taste is fine, a pile of caramelized onions is not.
Turn any of these into a full day of meals with the Keto Day Builder, or paste a plate into the Is My Meal Keto? checker to see where it lands.
Frequently asked questions
What vegetables can you eat on keto?
Leafy greens (spinach, lettuce, arugula, chard), cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), and above-ground vegetables like zucchini, asparagus, cucumber, mushrooms, and bell pepper are all low-carb and keto-friendly.
What vegetables are not keto?
Starchy, mostly below-ground vegetables: potatoes, sweet potatoes, corn, peas, parsnips, and winter squashes like butternut. These carry 9-19g net carbs per serving, enough to break ketosis on their own.
Are onions and garlic keto?
In small amounts, yes. Per 100g they look high in carbs, but a clove of garlic or a sprinkle of onion for flavor adds only about a gram, which is easy to fit into a keto day. Avoid large portions like a bowl of caramelized onions.
Sources & references
Related guides
Net Carbs vs Total Carbs: What Actually Counts on Keto
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The Ultimate Keto Food List: What to Eat and Avoid
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Keto Vegetables: The Best and Worst, Ranked by Net Carbs
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