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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 vegetables options. The best: Escarole, Endive, and Chicory. Below, the list with each verdict and net carbs per serving.

Escarole Yes
Escarole
0 g net / 1 cup raw
Endive Yes
Endive
0 g net / 1 cup (chopped)
Chicory Yes
Chicory
0 g net / 1 cup (raw, chopped)
Watercress Yes
Watercress
0 g net / 1 cup, chopped
Lettuce Yes
Lettuce
0 g net / 1 cup shredded
pickle Yes
pickle
0 g net / 1 medium pickle
Arugula Yes
Arugula
0 g net / 1 cup raw
Spinach Yes
Spinach
0 g net / 1 cup raw
Baby spinach Yes
Baby spinach
0 g net / 1 cup raw
Red lettuce Yes
Red lettuce
0 g net / 1 cup, shredded
Garlic Yes
Garlic
0 g net / 1 clove
Bok choy Yes
Bok choy
1 g net / 1 cup, chopped
Bok choy Yes
Bok choy
1 g net / 1 cup, chopped
Dandelion greens Yes
Dandelion greens
1 g net / 1 cup raw
Radicchio Yes
Radicchio
1 g net / 1 cup, shredded
Celery Yes
Celery
1 g net / 1 cup, chopped
Celery sticks Yes
Celery sticks
1 g net / 1 cup, chopped
Roma tomato Yes
Roma tomato
1 g net / 1 medium tomato
Parsley Yes
Parsley
1 g net / 1 cup, chopped
Sprouts Yes
Sprouts
1 g net / 1 cup
Red chard Yes
Red chard
1 g net / 1 cup, chopped
Radish Yes
Radish
2 g net / 1 cup sliced
Cucumber Yes
Cucumber
2 g net / 1/2 medium
Mushroom Yes
Mushroom
2 g net / 1 cup sliced
Eggplant Yes
Eggplant
2 g net / 1 cup, cooked
Zucchini noodles Yes
Zucchini noodles
2 g net / 1 cup raw
Roasted Radishes Yes
Roasted Radishes
2 g net / 1 cup sliced (cooked)
Portobello Mushroom Yes
Portobello Mushroom
2 g net / 1 medium
Zucchini Yes
Zucchini
2 g net / 1 cup sliced
Asparagus Yes
Asparagus
2 g net / 1 cup, chopped
Chili pepper Yes
Chili pepper
2 g net / 1 medium pepper
Sauerkraut Yes
Sauerkraut
2 g net / 1 cup
Cauliflower rice Yes
Cauliflower rice
2 g net / 1 cup
Purple cauliflower Yes
Purple cauliflower
2 g net / 1 cup, chopped
Cabbage Yes
Cabbage
3 g net / 1 cup, chopped
Cauliflower Yes
Cauliflower
3 g net / 1 cup (chopped)
Bean sprouts Yes
Bean sprouts
3 g net / 1 cup
Hearts of palm Yes
Hearts of palm
3 g net / 1 cup (sliced)
Seaweed Yes
Seaweed
3 g net / 1 cup (raw, chopped)
Tomato Yes
Tomato
3 g net / 1 medium tomato
Broccolini Yes
Broccolini
3 g net / 1 cup, cooked
Swiss chard Yes
Swiss chard
3 g net / 1 cup cooked
Daikon Yes
Daikon
3 g net / 1 cup sliced
Broccoli Yes
Broccoli
3 g net / 1 cup, chopped
Chayote Yes
Chayote
3 g net / 1 cup diced
Carrot Yes
Carrot
4 g net / 1 medium (61 g)
Fennel Yes
Fennel
4 g net / 1 cup sliced
Cherry tomato Yes
Cherry tomato
4 g net / 1 cup
Okra Yes
Okra
4 g net / 1 cup, sliced
Round zucchini Yes
Round zucchini
4 g net / 1 medium
Green bell pepper Yes
Green bell pepper
4 g net / 1 medium pepper
Red cabbage Yes
Red cabbage
4 g net / 1 cup, chopped
Celeriac Yes
Celeriac
4 g net / 1/2 cup cooked
Green onion Yes
Green onion
4 g net / 1 cup chopped
beet Yes
beet
4 g net / 1/2 cup, slices
Jicama Yes
Jicama
5 g net / 1 cup sliced
Red onion In moderation
Red onion
5 g net / 1/2 medium onion
Kale In moderation
Kale
5 g net / 1 cup raw, chopped
Rutabaga In moderation
Rutabaga
5 g net / 1/2 cup (diced, cooked)
Green Beans In moderation
Green Beans
5 g net / 1 cup, cooked
Green bean In moderation
Green bean
5 g net / 1 cup, cooked
Bell pepper In moderation
Bell pepper
6 g net / 1 medium (approx. 119g)
Turnip In moderation
Turnip
6 g net / 1 cup, cubed
Beets In moderation
Beets
6 g net / 1/2 cup cooked, sliced
Red bell pepper In moderation
Red bell pepper
6 g net / 1 medium
Yellow bell pepper In moderation
Yellow bell pepper
6 g net / 1 medium (164 g)
Artichoke In moderation
Artichoke
7 g net / 1 medium artichoke
Brussels sprouts In moderation
Brussels sprouts
7 g net / 1 cup (cooked)
Onion In moderation
Onion
7 g net / 1/2 cup chopped
Peas In moderation
Peas
7 g net / 1/2 cup cooked
brussels sprout In moderation
brussels sprout
7 g net / 1 cup (cooked)
vegetable In moderation
vegetable
7 g net / 1 cup
Spaghetti squash In moderation
Spaghetti squash
8 g net / 1 cup, cooked
pepper In moderation
pepper
8 g net / 1 cup, chopped
Baby carrots In moderation
Baby carrots
8 g net / 1 cup sliced
Leek In moderation
Leek
8 g net / 1 cup, sliced
Pumpkin In moderation
Pumpkin
9 g net / 1 cup, cubed (cooked)
catsup In moderation
catsup
9 g net / 2 tablespoons
Squash In moderation
Squash
11 g net / 1 cup, cooked, cubed
Butternut squash No
Butternut squash
13 g net / 1 cup, cubed
Sweet potato No
Sweet potato
17 g net / 1/2 cup, cooked
Potato No
Potato
17 g net / 1/2 cup cooked, diced
patata cocida No
patata cocida
18 g net / 1/2 taza cocida
Corn No
Corn
18 g net / 1 medium ear (cooked)
Jerusalem artichoke No
Jerusalem artichoke
24 g net / 1 cup sliced
potato salad No
potato salad
24 g net / 1 cup
onion ring No
onion ring
28 g net / 1 standard portion (approx. 4-5 rings)
Cassava No
Cassava
36 g net / 1/2 cup, boiled

Frequently asked questions

Which vegetables can I eat on keto?

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

Which vegetables should I avoid on keto?

Better avoid Butternut squash, Sweet potato, and 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
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