Category
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: Chicory, Endive, and Escarole. Below, the list with each verdict and net carbs per serving.
Yes
Chicory
0 g net
/ 1 cup (raw, chopped)
Yes
Endive
0 g net
/ 1 cup (chopped)
Yes
Escarole
0 g net
/ 1 cup raw
Yes
ginger root
0 g net
/ 1 tablespoon, sliced
Yes
Watercress
0 g net
/ 1 cup, chopped
Yes
Lettuce
0 g net
/ 1 cup shredded
Yes
pickle
0 g net
/ 1 medium pickle
Yes
Baby spinach
0 g net
/ 1 cup raw
Yes
Arugula
0 g net
/ 1 cup raw
Yes
Spinach
0 g net
/ 1 cup raw
Yes
Red lettuce
0 g net
/ 1 cup, shredded
Yes
Garlic
0 g net
/ 1 clove
Yes
Bok choy
1 g net
/ 1 cup, chopped
Yes
Dandelion greens
1 g net
/ 1 cup raw
Yes
Bok choy
1 g net
/ 1 cup, chopped
Yes
Radicchio
1 g net
/ 1 cup, shredded
Yes
shallot
1 g net
/ 1 tablespoon chopped
Yes
Parsley
1 g net
/ 1 cup, chopped
Yes
Celery sticks
1 g net
/ 1 cup, chopped
Yes
Roma tomato
1 g net
/ 1 medium tomato
Yes
Celery
1 g net
/ 1 cup, chopped
Yes
Sprouts
1 g net
/ 1 cup
Yes
Red chard
1 g net
/ 1 cup, chopped
Yes
taro
1 g net
/ 1/2 cup cooked
Yes
Radish
2 g net
/ 1 cup sliced
Yes
Cucumber
2 g net
/ 1/2 medium
Yes
pimento
2 g net
/ 1 whole pimento
Yes
Mushroom
2 g net
/ 1 cup sliced
Yes
Eggplant
2 g net
/ 1 cup, cooked
Yes
Zucchini noodles
2 g net
/ 1 cup raw
Yes
bamboo shoot
2 g net
/ 1 cup slices
Yes
Roasted Radishes
2 g net
/ 1 cup sliced (cooked)
Yes
Portobello Mushroom
2 g net
/ 1 medium
Yes
Zucchini
2 g net
/ 1 cup sliced
Yes
Asparagus
2 g net
/ 1 cup, chopped
Yes
gourd
2 g net
/ 1 cup cubes
Yes
Chili pepper
2 g net
/ 1 medium pepper
Yes
Sauerkraut
2 g net
/ 1 cup
Yes
Cauliflower rice
2 g net
/ 1 cup
Yes
Purple cauliflower
2 g net
/ 1 cup, chopped
Yes
Cauliflower
3 g net
/ 1 cup (chopped)
Yes
Cabbage
3 g net
/ 1 cup, chopped
Yes
Hearts of palm
3 g net
/ 1 cup (sliced)
Yes
Bean sprouts
3 g net
/ 1 cup
Yes
Seaweed
3 g net
/ 1 cup (raw, chopped)
Yes
Tomato
3 g net
/ 1 medium tomato
Yes
Broccolini
3 g net
/ 1 cup, cooked
Yes
Swiss chard
3 g net
/ 1 cup cooked
Yes
chard
3 g net
/ 1 cup, chopped
Yes
Daikon
3 g net
/ 1 cup sliced
Yes
Broccoli
3 g net
/ 1 cup, chopped
Yes
Chayote
3 g net
/ 1 cup diced
Yes
arrowroot
4 g net
/ 1 root
Yes
Carrot
4 g net
/ 1 medium (61 g)
Yes
Fennel
4 g net
/ 1 cup sliced
Yes
Cherry tomato
4 g net
/ 1 cup
Yes
Okra
4 g net
/ 1 cup, sliced
Yes
Round zucchini
4 g net
/ 1 medium
Yes
Green bell pepper
4 g net
/ 1 medium pepper
Yes
Red cabbage
4 g net
/ 1 cup, chopped
Yes
Celeriac
4 g net
/ 1/2 cup cooked
Yes
Green onion
4 g net
/ 1 cup chopped
Yes
beet
4 g net
/ 1/2 cup, slices
Yes
Jicama
5 g net
/ 1 cup sliced
In moderation
tomatillo
5 g net
/ 1 cup, chopped
In moderation
Red onion
5 g net
/ 1/2 medium onion
In moderation
Kale
5 g net
/ 1 cup raw, chopped
In moderation
Rutabaga
5 g net
/ 1/2 cup (diced, cooked)
In moderation
Green bean
5 g net
/ 1 cup, cooked
In moderation
Green Beans
5 g net
/ 1 cup, cooked
In moderation
Bell pepper
6 g net
/ 1 medium (approx. 119g)
In moderation
Turnip
6 g net
/ 1 cup, cubed
In moderation
Beets
6 g net
/ 1/2 cup cooked, sliced
In moderation
Red bell pepper
6 g net
/ 1 medium
In moderation
Yellow bell pepper
6 g net
/ 1 medium (164 g)
In moderation
Artichoke
7 g net
/ 1 medium artichoke
In moderation
Brussels sprouts
7 g net
/ 1 cup (cooked)
In moderation
Peas
7 g net
/ 1/2 cup cooked
In moderation
Onion
7 g net
/ 1/2 cup chopped
In moderation
brussels sprout
7 g net
/ 1 cup (cooked)
In moderation
vegetable
7 g net
/ 1 cup
In moderation
Spaghetti squash
8 g net
/ 1 cup, cooked
In moderation
salsify
8 g net
/ 1/2 cup slices
In moderation
pepper
8 g net
/ 1 cup, chopped
In moderation
Baby carrots
8 g net
/ 1 cup sliced
In moderation
Leek
8 g net
/ 1 cup, sliced
In moderation
Pumpkin
9 g net
/ 1 cup, cubed (cooked)
In moderation
catsup
9 g net
/ 2 tablespoons
In moderation
kohlrabi
9 g net
/ 1 cup raw slices
In moderation
pickle relish
9 g net
/ 2 tablespoons
In moderation
agave
9 g net
/ 1/2 cup cooked
In moderation
chicory root
9 g net
/ 1 root
In moderation
lotus root
9 g net
/ 1/2 cup slices, boiled
In moderation
parsnip
10 g net
/ 1/2 cup cooked slices
In moderation
tomato juice
10 g net
/ 1 glass
In moderation
Squash
11 g net
/ 1 cup, cooked, cubed
No
Butternut squash
13 g net
/ 1 cup, cubed
No
yam
15 g net
/ 1/2 cup cubes, cooked
No
vegetable juice
16 g net
/ 1 cup
No
Sweet potato
17 g net
/ 1/2 cup, cooked
No
Potato
17 g net
/ 1/2 cup cooked, diced
No
patata cocida
18 g net
/ 1/2 taza cocida
No
Corn
18 g net
/ 1 medium ear (cooked)
No
carrot juice
20 g net
/ 1 cup
No
potato wedge
23 g net
/ 1/2 cup cooked
No
Jerusalem artichoke
24 g net
/ 1 cup sliced
No
burdock root
24 g net
/ 1 cup (1" pieces), cooked
No
potato salad
24 g net
/ 1 cup
No
potato pancake
27 g net
/ 3 medium pancakes
No
onion ring
28 g net
/ 1 standard portion (approx. 4-5 rings)
No
potato flour
30 g net
/ 1/4 cup
No
Cassava
36 g net
/ 1/2 cup, boiled
No
corn pudding
39 g net
/ 1 cup
No
poi
64 g net
/ 1 cup
Frequently asked questions
Which vegetables can I eat on keto?
On keto you can eat Chicory, Endive, Escarole, and ginger root, with few net carbs per serving.
Which vegetables should I avoid on keto?
Better avoid Butternut squash, yam, and vegetable juice: too many net carbs to stay in ketosis.
