A ketogenic diet is all about keeping your carb count low and fat and protein high. Ideally, you would consume fewer than 50 grams of carbohydrates per day, preferably closer to 20-25. Vegetables are generally low in carbohydrates, but not all of them are suitable on a ketogenic diet. When choosing keto vegetables, you should eat the ones that have the fewest net carbs.
To calculate net carbs in whole foods, all you have to do is subtract the fiber content from carbs. So if you eat a serving of keto vegetables that has 10 grams of carbohydrates and 5 grams of fiber, you have consumed a net 10 grams of carbs.
I’ve spent the last 5 years eating a ketogenic, or mostly ketogenic diet. These are my favorite keto vegetables and the ones I avoid.
The best keto vegetables
The best keto vegetables are the ones that have the fewest net carbs. These are the best keto vegetables for your low carb diet.
Spinach
- 1 gram of net carbs per 100 gram serving
Lettuce
- 2 grams of net carbs per 100 gram serving
Asparagus
- 2 grams of net carbs per 100 gram serving
Avocados
- 2 grams of net carbs per 100 gram serving
- Excellent source of fats
Olives
- 3 grams of net carbs per 100 gram serving
Tomatoes
- 3 grams of net carbs per 100 gram serving
Eggplants
- 3 grams of net carbs per 100 gram serving
- Read More: How To Grow Eggplants
Cucumbers
- 3 grams of net carbs per 100 gram serving
Zucchini
- 3 grams of net carbs per 100 gram serving
Cabbage
- 3 grams of net carbs per 100 gram serving
Kale
- 3 grams of net carbs per 100 gram serving
Cauliflower
- 3 grams of net carbs per 100 gram serving
Green Beans
- 4 grams of net carbs per 100 gram serving
Broccoli
- 4 grams of net carbs per 100 gram serving
Bell peppers
- 3 grams of net carbs per 100 gram serving of green peppers
- 4 grams of net carbs per 100 gram serving of red peppers
- 5 grams of net carbs per 100 gram serving of yellow peppers
Brussels Sprouts
- 5 grams of net carbs per 100 gram serving of yellow peppers
The worst keto vegetables
When we’re little, we’re taught by our parents that vegetables are healthy, but when it comes to a ketogenic diet, not every vegetable is one you should eat. A good rule of thumb for the worst keto vegetables: if it grows underground, leave it off your plate. These are the keto vegetables to avoid.
Rutabega
- 6 grams of net carbs per 100 gram serving of yellow peppers
Celeriac
- 6 grams of net carbs per 100 gram serving of yellow peppers
Carrots
- 7 grams of net carbs per 100 gram serving of yellow peppers
Onions
- 8 grams of net carbs per 100 gram serving of yellow peppers
Parsnips
- 13 grams of net carbs per 100 gram serving of yellow peppers
Potatoes
- 15 grams of net carbs per 100 gram serving of yellow peppers
Sweet potatoes
- 17 grams of net carbs per 100 gram serving of yellow peppers
It’s worth noting that just because one keto vegetable is deemed worse than another doesn’t mean that you can’t ever eat it. It simply carries with it a higher number of carbohydrates. To do a ketogenic diet well, you should be tracking your carb intake. If there’s a day that you’re really craving a sweet potato, you can budget the carbs for it.
Keep Reading: How To Regrow Vegetables From Scraps
