Low-carbohydrate (carb) diets are a popular weight loss strategy. While many popular low-carb diets exist, there is no clear consensus on what, exactly, defines a low-carb diet.
For the purpose of this article, low-carb diets are defined as:
- Very low-carbohydrate diet: 20 to 50 grams of carbohydrates per day (or less than 10% of total calories from carbohydrates).
- Low-carbohydrate diet: Less than 130 grams of carbohydrates per day (or less than 26% of total calories from carbohydrates)[1]Oh R, Gilani B, Uppaluri KR. Low-Carbohydrate Diet. [Updated 2023 Aug 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. .
For reference, the Institute of Medicine recommends that most people who aren’t following a low-carb diet for a specific reason get between 45%-65% of their total daily calories from carbohydrates[2]Slavin J, Carlson J. Carbohydrates. Advances in Nutrition. 2014 Nov 14;5(6):760-1. .
When discussing carbohydrates, you may hear the term “net carbs,” which in the context below is calculated by subtracting the amount of fiber a food contains from its total number of carbohydrates.
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Top 12 Options for Low-Carb Vegetables
Increasing your vegetable intake is one of the best ways to follow a low-carb diet. Here are 12 expert-backed options for low-carb vegetables. (All nutritional values listed below are from the U.S. Department of Agriculture.)
Red Bell Peppers
“At just 5.5 grams of carbs per 1 cup, raw, sliced red bell peppers are one of my favorite low-carb vegetables because they can be eaten in so many delicious ways,” says Catherine Karnatz, a Rhode Island-based dietitian and owner of Nutrition Education RD.
Bell peppers are versatile and can be added to eggs, stirred into soups, sauteed as a pizza topping or dipped into hummus, says Karnatz. Plus, “Red bell peppers are rich in potassium, a key electrolyte that keeps our hearts pumping and can help manage blood pressure levels.”
Nutrients per 1 cup raw, sliced (92 grams)
Energy: 23.9 kilocalories
Protein: 0.9 grams
Fat: 0.3 grams
Carbohydrates: 5.5 grams
Fiber: 1.9 grams
Net carbohydrates: 3.6 grams
Sugar: 3.9 grams
Sodium: 3.7 milligrams
Carrots
Carrots are an often misunderstood vegetable, says Grace Scarborough, a registered dietitian based in Seattle. “Many people believe they are high in carbohydrates and therefore avoid them,” she says. However, carrots are nutritious and low-carb, containing only 8.3 grams of net carbs per cup of sliced carrots.
In addition, carrots are naturally low in sodium and contain potassium and fiber. This combination of nutrients is perfect for people looking to improve their heart health, adds Scarborough.
Nutrients per 1 cup raw, strips or slices (122 grams)
Energy: 50 kilocalories
Protein: 1.1 grams
Fat: 0.3 grams
Carbohydrates: 11.7 grams
Fiber: 3.4 grams
Net carbohydrates: 8.3 grams
Sugar: 5.8 grams
Sodium: 84.2 milligrams
Mushrooms
Mushrooms are another delicious and versatile low-carb vegetable to consider. “Mushrooms provide selenium, fiber and vitamin B6, with just 2.3 grams of carbs in 1 cup,” says Lisa Andrews, a registered dietitian and owner of Sound Bites Nutrition in Cincinnati.
Mushrooms can be added to salads, soups, stews or stir fries and can supply a satisfying boost of savory flavor to most dishes, notes Andrews.
Mushrooms contain many bioactive compounds, including phenolics, glucans, terpenoids, polysaccharides and lectins. These bioactive compounds have numerous health benefits, including antimicrobial benefits, immune system regulation and antioxidant activities.
Nutrients per 1 cup raw, pieces or slices (70 grams)
Energy: 15.4 kilocalories
Protein: 2.2 grams
Fat: 0.2 grams
Carbohydrates: 2.3 grams
Fiber: 0.7 grams
Net carbohydrates: 1.6 grams
Sugar: 1.4 grams
Sodium: 3.5 milligrams
Zucchini
“Zucchini’s chameleon-like nature makes it a superstar, whether enjoyed as noodles, fritters or [as a] roasted side,” says Bonnie Newlin, a registered dietitian and founder of Crave Nourishment in Annapolis, Maryland.
At only 3.9 grams of carbs per cup, zucchini is an ideal low-carb vegetable to add to your plate.
Zucchini is also rich in beneficial compounds like minerals, vitamin C, carotenoids and phenolic compounds. They are an excellent source of antioxidants, and research shows that zucchini has anti-inflammatory, antiviral and antimicrobial properties.
Nutrients per 1 cup raw, chopped (124 grams)
Energy: 21.1 kilocalories
Protein: 1.5 grams
Fat: 0.4 grams
Carbohydrates: 3.9 grams
Fiber: 1.2 grams
Net carbohydrates: 2.7 grams
Sugar: 3.1 grams
Sodium: 9.9 milligrams
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Green Beans
Green beans are another low-carb wonder at just 4 grams of net carbs per cup, says Newlin. Plus, they’re perfect for roasting and dipping—and can offer a satisfying crunch.
Green beans contain high amounts of vitamins, fiber, folate, minerals and phytonutrients like carotenoids, flavonoids and phenols. Labeled as antioxidants, these phytonutrients can help reduce inflammation, and studies have shown they may also help reduce the risk of heart disease, high blood pressure, diabetes, Alzheimer’s disease and cancer.
Nutrients per 1 cup of ½ inch pieces, raw (100 grams)
Energy: 31 kilocalories
Protein: 1.8 grams
Fat: 0.2 grams
Carbohydrates: 7 grams
Fiber: 2.7 grams
Net carbohydrates: 4.3 grams
Sugar: 3.3 grams
Sodium: 6 milligrams
Cucumber
“Cucumbers are an excellent choice for those following a low-carb diet,” says Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices in Denver.
Cucumbers are hydrating and contain only 1.6 grams of net carbs per half cup, says Burgess. “Try thinly slicing a cucumber, spreading hummus over it and rolling it up for an easy workday snack.”
Cucumbers are rich in polyphenolics and cucurbitacins. These compounds, which have antimicrobial properties, function as antioxidants and may help reduce blood sugar and facilitate diuretic activity.
Nutrients per ½ cup of slices with skin on (52 grams)
Energy: 7.8 kilocalories
Protein: 0.3 grams
Fat: 0.1 grams
Carbohydrates: 1.9 grams
Fiber: 0.3 grams
Net carbohydrates: 1.6 grams
Sugar: 0.9 grams
Sodium: 1.0 milligrams
Artichokes
Artichokes, with their tender hearts and meaty leaves, are an excellent low-carb vegetable choice, says Jessi Holden, a Michigan-based culinary family dietitian and owner of The Kitchen Invitation.
Artichokes add an earthy flavor and texture to dishes, says Holden. Plus, they’re rich in antioxidants, fiber and vitamins, so incorporating them into your meals should be a no-brainer, she says.
Add artichokes to baked ziti, salad or pizza, or roast them with other vegetables paired with a hearty main, suggests Holden.
Nutrients per 1 medium artichoke (128 grams)
Energy: 60.2 kilocalories
Protein: 4.2 grams
Fat: 0.2 grams
Carbohydrates: 13.4 grams
Fiber: 6.9 grams
Net carbohydrates: 6.5 grams
Sugar: 1.3 grams
Sodium: 120 milligrams
Brussels Sprouts
“Brussels sprouts boast a wealth of essential nutrients, including vitamin C, vitamin K, calcium, iron and potassium,” says Lara Clevenger, a registered dietitian and owner of Omni Nutrition LLC in Edgewater, Florida.
In addition to having just 4.5 grams of net carbs per cup of sprouts, research indicates that incorporating cruciferous vegetables like Brussels sprouts can lower your risk of death from heart disease and prevent the onset of type 2 diabetes, says Clevenger.
Nutrients per 1 cup of raw Brussels sprouts (88 grams)
Energy: 37.8 kilocalories
Protein: 3 grams
Fat: 0.3 grams
Carbohydrates: 7.9 grams
Fiber: 3.3 grams
Net carbohydrates: 4.5 grams
Sugar: 1.9 grams
Sodium: 22 milligrams
Cauliflower
Cauliflower is a great low-carb vegetable with endless versatility, says Bess Berger, a registered dietitian and owner of Nutrition by Bess in Teaneck, New Jersey. Cauliflower contains fiber, vitamin C, vitamin K and magnesium, says Berger. It also has anti-inflammatory properties, she notes.
Try cauliflower in many different ways, says Berger, such as:
- Adding it to an omelet.
- Roasting it in place of hashbrowns.
- Adding cauliflower to soup instead of potatoes to reduce the carbs while maintaining the heartiness of the stew.
- Using it as a rice substitute.
- Making cauliflower crust pizza.
- Roasting and adding spices of choice, such as turmeric, rosemary or garlic.
Nutrients per 1 cup raw, chopped (107 grams)
Energy: 26.8 kilocalories
Protein: 2.1 grams
Fat: 0.3 grams
Carbohydrates: 5.3 grams
Fiber: 2.1 grams
Net carbohydrates: 3.2 grams
Sugar: 2 grams
Sodium: 32.1 milligrams
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Cabbage
“Cabbage is packed with vitamin C, fiber and vitamin K,” says Kristen White, a food sensitivity dietitian based in Missouri. “Not only does fiber help fill us up, it feeds the good gut bacteria,” she adds.
“Fermented cabbage, known as sauerkraut, is a fantastic source of those good gut bacteria known as probiotics, which helps maintain a balanced gut ecosystem,” explains White. Cabbage is also extremely versatile, taking on the flavor of whatever dish you add it to, she adds.
Nutrients per 1 cup raw, shredded (70 grams)
Energy: 17.5 kilocalories
Protein: 0.9 grams
Fat: 0.1 grams
Carbohydrates: 4.1 grams
Fiber: 1.8 grams
Net carbohydrates: 2.3 grams
Sugar: 2.2 grams
Sodium: 12.6 milligrams
Spinach
Spinach is delicious, versatile and cooks up in minutes, says Melissa Mitri, a registered dietitian and owner of Melissa Mitri Nutrition based in Monroe, Connecticut. “Spinach is incredibly nutrient-rich and is a good source of iron, antioxidant vitamins like vitamins C and E, potassium and magnesium,” she explains.
“Health benefits linked to eating spinach regularly include reduced blood pressure and inflammation, improved eye health and a decreased risk of chronic diseases,” adds Mitri.
Try adding spinach to a salad or sauteeing it as a side with lemon, lots of garlic and red pepper flakes, suggests Mitri. If you’re not used to eating spinach, blend a handful with your favorite smoothie ingredients for a healthy post-workout snack, says Mitri.
Nutrients per 1 cup of raw spinach (30 grams)
Energy: 6.9 kilocalories
Protein: 0.9 grams
Fat: 0.1 grams
Carbohydrates: 1.1 grams
Fiber: 0.7 grams
Net carbohydrates: 0.4 grams
Sugar: 0.1 grams
Sodium: 23.7 milligrams
Asparagus
Asparagus is a powerhouse low-carb vegetable that packs a nutrient punch. It helps reduce inflammation due to its high level of antioxidants, vitamin A and vitamin E, says Katie Breazeale, a registered dietitian based in Texas.
Plus, asparagus contains a mix of soluble and insoluble fiber. Insoluble fiber helps keep your bowel movements regular while soluble fiber supports a healthy gut microbiota, says Breazeale. Asparagus can be cooked in many different ways; try adding it to stir fries, roasting it or grilling it, suggests Breazeale.
Nutrients per 1 cup of cooked asparagus (180 grams)
Energy: 39.6 kilocalories
Protein: 4.3 grams
Fat: 0.4 grams
Carbohydrates: 7.4 grams
Fiber: 3.6 grams
Net carbohydrates: 3.8 grams
Sugar: 1.2 grams
Sodium: 25.2 milligrams
Ultimately, there are multitudes of low-carb vegetables that can make a terrific, nutritious addition to any dish— and to any person’s balanced diet.
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