The best low-calorie vegetables for keto

Vegetables are an extremely important part of a healthy diet. But some vegetables are high in sugar and do not serve our ketogenic diet, so we must eliminate them.

The best types of vegetables for a ketogenic diet are those that have high levels of nutrients and fewer carbohydrates. These, all you can guess, are dark leafy vegetables. Everything that resembles a spinach or kale may fall into this category, and it will be very good that you can add all the vegetables of this type that you want to add. This list of vegetables will help you reach the ketosis .

keto vegetables


If you are looking for low-carbohydrate vegetables that do not have green leaves, think about those that grow on the surface. These can be lettuce, cucumbers, broccoli and cauliflower.

Then there are those vegetables that you should avoid as they have high levels of carbohydrates, these vegetables tend to have high levels of starch.

These are:

  • Potatoes
  • Green peas
  • Corn
  • Yucca
  • Parsnips
  • Beans
  • The yams
  • Vegetables

As a rule of thumb, the sweeter the vegetable, the more sugar the vegetable has and when we have sugar we have carbohydrates. So in order to get into ketosis, we must move away from vegetables such as carrots, pumpkins, onions, peppers and peppers. Of course you can eat them, but in moderation and controlling how much you consume.

I have read a lot about only eating organic. In my personal case, I choose to buy green leafy vegetables whether they are organic or not. It is proven to be safer for your body (as they have less residue of pesticides and toxins), and they are also a cost effective way to get into ketosis if you happen to be on a budget (sice we all know organic food prices are usually bumped up).


Low carb diet
Test Strips used to test for Ketosis

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I have made a list of vegetables, based on the amount of carbohydrates each vegetable contains, it is ordered from the ones with the least carbohydrates to the ones that contain the most.

Mustard leaves1/2 cup0.1
The parsley (chopped)1/2 cup0.1
Spinach (raw)1/2 cup0.1
Bok Choi1/2 cup0.2
Endive1/2 cup0.2
Lettuce (Iceberg)1/2 cup0.2
Romaine lettuce)1/2 cup0.2
Alfalfa sprouts1/2 cup0.2
Lettuce (Boston Bibb)1/2 cup0.4
Turnip greens (boiled)1/2 cup0.6
Radicchio1/2 cup0.7
Broccoli Florets1/2 cup0.8
Cauliflower (steamed)1/2 cup0.9
Garlic (fresh)1 clove0.9
Cucumber (raw)1/2 cup1
Nopales (grilled)1/2 cup1
Pepper (Jalapeño)1/2 cup1
Cabbage (green and raw)1/2 cup1.1
Mushroom (Cooked Shitake)1/2 cup1.1
Squash (summer)1/2 cup1.3
Cabbage (raw red)1/2 cup1.4
Cauliflower (raw)1/2 cup1.4
Fungus (Button)1/2 cup1.4
Squash (steamed Zuchinni)1/2 cup1.5
Asparagus (steamed)4 Branches1.6
Cabbage (steamed green)1/2 cup1.6
Fresh fennel1/2 cup1.8
Cabbage (steamed kale)1/2 cup1.9
Artichoke (hearts)4 Pieces2
Broccoli Rabe1/2 cup2
Collard Greens1/2 cup2
Sprouts of Soy1/2 cup2.1
Eggplant (roasted)1/2 cup2.1
Steamed kale1/2 cup2.1
Sauerkraut1/2 cup2.1
Spinach (steamed)1/2 cup2.2
Tomato (plum)12.2
Turnips (boiled)1/2 cup2.3
Scallions1/2 cup2.4
Jicama (raw)1/2 cup2.5
Tomato1/2 cup2.6
Steamed green beans1/2 cup2.9
Yellow beans1/2 cup2.9
Celery (raw)1 Stem3
Peas (Snow)1/2 cup3.4
Pepper (Green Bell)1/2 cup3.5
  (Red Bell)1/2 cup3.5
Okra (steamed)1/2 cup3.8
Fungus (Portabello)4 oz.4.1
Pumpkin (Canned)1/2 cup4.1
Pumpkin (boiled)1/2 cup4.6
Brussels sprouts (steamed)1/2 cup4.7
Okra (Freido)1/2 cup4.8
Onion (Sliced)1/2 cup5.5
Carrot (steamed)1 large5.6
Swedish turnip1/2 cup5.9
Cherry tomato)106
Carrot (Cruda)1 large6.5
Peas (Regular)1/2 cup6.5
Broccolini1/2 cup6.7
Artichoke (Total)1 Total6.9
Water Chestnuts1/2 cup7
Squash (spaghetti)1/2 cup7.8
Squash (baked Butternut)1/2 cup7.9
Squash (baked Acorn)1/2 cup10.4
Broad beans1/2 cup12.1
Parsnips (steamed)1/2 cup12.1
Maize (cores)1/2 cup12.6
Shallots1/2 cup12.9
Maize (whole ear)Whole cob17.2
Cassava (steamed)1/2 cup26
Fresh Yucca1/2 cup37.2
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