The best low-calorie vegetables for keto

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.

Vegetables Quantity Carbohydrates
Mustard leaves 1/2 cup 0.1
The parsley (chopped) 1/2 cup 0.1
Spinach (raw) 1/2 cup 0.1
Bok Choi 1/2 cup 0.2
Endive 1/2 cup 0.2
Lettuce (Iceberg) 1/2 cup 0.2
Romaine lettuce) 1/2 cup 0.2
Alfalfa sprouts 1/2 cup 0.2
Lettuce (Boston Bibb) 1/2 cup 0.4
Turnip greens (boiled) 1/2 cup 0.6
Radicchio 1/2 cup 0.7
Broccoli Florets 1/2 cup 0.8
Cauliflower (steamed) 1/2 cup 0.9
Garlic (fresh) 1 clove 0.9
Radishes 10 0.9
Cucumber (raw) 1/2 cup 1
Nopales (grilled) 1/2 cup 1
Pepper (Jalapeño) 1/2 cup 1
Cabbage (green and raw) 1/2 cup 1.1
Mushroom (Cooked Shitake) 1/2 cup 1.1
Squash (summer) 1/2 cup 1.3
Cabbage (raw red) 1/2 cup 1.4
Cauliflower (raw) 1/2 cup 1.4
Fungus (Button) 1/2 cup 1.4
Squash (steamed Zuchinni) 1/2 cup 1.5
Asparagus (steamed) 4 Branches 1.6
Cabbage (steamed green) 1/2 cup 1.6
Fresh fennel 1/2 cup 1.8
Cabbage (steamed kale) 1/2 cup 1.9
Artichoke (hearts) 4 Pieces 2
Broccoli Rabe 1/2 cup 2
Collard Greens 1/2 cup 2
Sprouts of Soy 1/2 cup 2.1
Eggplant (roasted) 1/2 cup 2.1
Steamed kale 1/2 cup 2.1
Sauerkraut 1/2 cup 2.1
Spinach (steamed) 1/2 cup 2.2
Tomato (plum) 1 2.2
Turnips (boiled) 1/2 cup 2.3
Scallions 1/2 cup 2.4
Jicama (raw) 1/2 cup 2.5
Tomato 1/2 cup 2.6
Steamed green beans 1/2 cup 2.9
Yellow beans 1/2 cup 2.9
Celery (raw) 1 Stem 3
Peas (Snow) 1/2 cup 3.4
Pepper (Green Bell) 1/2 cup 3.5
  (Red Bell) 1/2 cup 3.5
Okra (steamed) 1/2 cup 3.8
Fungus (Portabello) 4 oz. 4.1
Pumpkin (Canned) 1/2 cup 4.1
Pumpkin (boiled) 1/2 cup 4.6
Brussels sprouts (steamed) 1/2 cup 4.7
Okra (Freido) 1/2 cup 4.8
Onion (Sliced) 1/2 cup 5.5
Carrot (steamed) 1 large 5.6
Swedish turnip 1/2 cup 5.9
Cherry tomato) 10 6
Carrot (Cruda) 1 large 6.5
Peas (Regular) 1/2 cup 6.5
Broccolini 1/2 cup 6.7
Artichoke (Total) 1 Total 6.9
Water Chestnuts 1/2 cup 7
Squash (spaghetti) 1/2 cup 7.8
Squash (baked Butternut) 1/2 cup 7.9
Squash (baked Acorn) 1/2 cup 10.4
Broad beans 1/2 cup 12.1
Parsnips (steamed) 1/2 cup 12.1
Maize (cores) 1/2 cup 12.6
Shallots 1/2 cup 12.9
Maize (whole ear) Whole cob 17.2
Cassava (steamed) 1/2 cup 26
Fresh Yucca 1/2 cup 37.2
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