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Keto vegetables: which ones fit and which don't

Which vegetables you can eat on keto and which to avoid, ranked by net carbs with a clear yes / moderate / no verdict.

Yes, there are keto-friendly keto vegetables options. The best: Escarole, Endive, and Watercress. Below, the list with each verdict and net carbs per serving.

Escarole

0 g net / 1 cup chopped

Endive

0 g net / 1 cup chopped

Watercress

0 g net / 1 cup

Spinach

0 g net / 1 cup raw

Baby spinach

0 g net / 1 cup (raw)

Arugula

0 g net / 1 cup

Scallions (green tops)

Scallions (green tops)

0 g net / 2 tablespoons, chopped

Celery

0 g net / 1 medium stalk

Red leaf lettuce

Red leaf lettuce

0 g net / 1 cup, chopped

Seaweed

0 g net / 1/4 cup dried (10 g)

Red chard

0 g net / 1 cup raw, chopped

Bok choy

0 g net / 1 cup chopped raw

Bok choy

0 g net / 1 cup, chopped

Lettuce

0 g net / 1 cup chopped

Sauerkraut

1 g net / 1/2 cup

Green onion

1 g net / 1/4 cup chopped

Kimchi

1 g net / 1/2 cup

Chili pepper

1 g net / 1 small pepper

Celery sticks

1 g net / 1 cup chopped (sticks)

Radicchio

1 g net / 1 cup, chopped

Sprouts

1 g net / 1 cup

Mushroom

1 g net / 1 cup, sliced

Roma tomato

1 g net / 1 medium tomato

Chicory

2 g net / 1 cup raw, chopped

Radish

2 g net / 1 cup sliced

Roasted Radishes

Roasted Radishes

2 g net / 1 cup

Eggplant

2 g net / 1 cup, cubed

Asparagus

2 g net / 1 cup (raw tips)

Hearts of palm

2 g net / 1 cup, sliced

Zucchini noodles

Zucchini noodles

2 g net / 1 cup

Round zucchini

2 g net / 1 cup, cubed

Zucchini

2 g net / 1 cup, sliced

Daikon

2 g net / 1 cup sliced

Red bell pepper

Red bell pepper

2 g net / 1/2 medium pepper

Cauliflower

3 g net / cup (100 g)

Cabbage

3 g net / 1 cup, chopped

Cauliflower rice

Cauliflower rice

3 g net / 1 cup

Dandelion greens

Dandelion greens

3 g net / 1 cup (chopped raw leaves)

Tomato

3 g net / 1 medium

Cucumber

3 g net / 1 cup, sliced

Purple cauliflower

Purple cauliflower

3 g net / 1 cup chopped

Swiss chard

3 g net / 1 cup cooked

Broccolini

3 g net / 1 cup (cooked)

Broccoli

3 g net / 1 cup chopped

Fennel

3 g net / 1 cup, sliced

Green bell pepper

Green bell pepper

3 g net / 1 medium pepper

Chayote

3 g net / 1 cup, cubed

Cherry tomato

4 g net / 1 cup (whole)

Yellow bell pepper

Yellow bell pepper

4 g net / 1/2 medium pepper

Carrot

4 g net / 1 medium

Kale

4 g net / 1 cup chopped

Mung Bean Sprouts

Mung Bean Sprouts

4 g net / 1 cup

Onion

4 g net / 1/2 medium onion

Red onion

4 g net / 1/2 medium onion

Okra

4 g net / 1 cup sliced

Bell pepper

4 g net / 1 medium pepper

Green bean

4 g net / 1 cup

Jicama

5 g net / 1 cup, cubed

Bean sprouts

5 g net / 1 cup

Green beans

5 g net / 1 cup (cooked)

Turnip

6 g net / 1 cup, cubed

Red cabbage

6 g net / 1 cup, chopped

Artichoke

6 g net / 1 medium

Brussels sprouts

Brussels sprouts

7 g net / 1 cup (cooked)

Baby carrots

7 g net / 1 cup (about 10 pieces)

Spaghetti squash

Spaghetti squash

7 g net / 1 cup, cooked

Beets

9 g net / 1 cup, diced

Pumpkin

9 g net / 1 cup cooked, mashed

Squash

9 g net / 1 cup cubed, cooked

Rutabaga

9 g net / 1 cup, cubed

Leek

11 g net / 1 cup chopped

Butternut squash

Butternut squash

13 g net / 1 cup, cubed

Potato

22 g net / 1 medium potato

Sweet potato

22 g net / 1 medium potato

Jerusalem artichoke

Jerusalem artichoke

24 g net / 1 cup, sliced

Cassava

50 g net / 1 cup (chunks)

Frequently asked questions

Which keto vegetables can I eat on keto?

On keto you can eat Escarole, Endive, Watercress, and Spinach, with few net carbs per serving.

Which keto vegetables should I avoid on keto?

Better avoid Butternut squash, Potato, and Sweet potato: too many net carbs to stay in ketosis.

Keep exploring

Keto food list Keto snacks Keto sweeteners Keto breakfast foods Keto fruits Keto drinks Keto fast food