1Pumpkin
istetiana//Getty Images That’s right, this orange-hued vegetable is allowed on ketosis in moderate amounts. “Don't put pumpkin in a fall-only category! Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD. Plus, it’s a great ingredient for keto-compliant desserts when you want something sweet and satisfying, she says. There are 7 grams of net carbs per ½ cup serving.
2Green Cabbage
Getty Low in net carbs, high in flavor and crunch, this cruciferous vegetable is an awesome base for coleslaw, yes, but also delicious sauteed in olive oil till tender-crisp.
3Kale
the_burtons//Getty Images “This super green is one of the few vegetables that is a good source of protein (3 grams per cup), and it's also low in carbs and high in other nutrients like vitamin A, C, and K,” says Michalczyk. It’s really versatile—you can use it for omelets, keto air fryer kale chips, salads, soups, and more. It has just 3.4 grams of net carbs per cup.
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4Spinach
Westend61//Getty Images “Another super green, spinach is packed with vitamin A, C, calcium and iron. It's very low in carbs and makes for an amazing addition to any meal,” says Michalczyk. It's a great vegetable to always have on hand in the fridge for easy weeknight meals when you’re pinched for time. A cup has a mere 2.5 grams of net carbs.
5Jicama
Sewcream “Jicama is a hearty root vegetable low in calories and high in water content,” says Kayla Girgen, R.D., bariatric dietitian
who likes the “crunch factor” of this root veggie, especially since it’s often missing from keto diets.
Enjoy it raw to get that satisfying crunch, she says, or go out on a limb and make jicama fries. “This keto-friendly vegetable is high in vitamin C and antioxidants which help protect against free radicals and boost your immune response,” she says. Raw jicama contains five grams of net carbs per ½-cup serving.
6Bell Peppers
Oleg Golovnev / EyeEm//Getty Images Use these multi-colored peppers in a variety of ways, like in stir-fry, eggs, and fajitas, or as a dipper for keto spreads. Michalczyk notes they're "packed with vitamin C and potassium, which is great for active bodies." There are 5.9 net grams per half a cup chopped.
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7Arugula
Westend61//Getty Images Don’t underestimate this power green and just reserve it for garnish. “This peppery green is a little different from kale and spinach, but like them, is low in carbs and high in nutrition. It's also a good source of folate, calcium, potassium and magnesium, which are great for your blood pressure,” says Michalczyk. There are 0.4 grams of net carbs in a full cup.
8Zucchini
Michelle Arnold / EyeEm//Getty Images “This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet,” says Michalczyk. Spiralize it, and you may not even know the difference—especially if you have a flavor-packed dressing and some meatballs on top.
“It’s filled with vitamin C, A, and calcium, plus it's low in carbs,” she says. There are just 3 grams of net carbs per 1 medium-sized zucchini.
9Broccoli
Edelweiss Spykerman / EyeEm//Getty Images With just 2 grams of net carbs per ½ cup, broccoli is a major superfood that should be a staple on the keto diet, says Suzanne Dixon, R.D. It’s high in fiber and protein to keep you full and you can use it in just about anything—stews, soups, and keto makeovers of your favorite foods like casserole.
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10Cauliflower
Nora Carol Photography//Getty Images Cauliflower has a similar nutrition profile to broccoli. It’s also a great cruciferous veggie to choose when you’re on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup. It’s pretty bland in taste, but that’s the beauty of it, as you can adapt it to whatever you are making with the right spices and sauces.
11Celery
Dmitrii Ivanov//Getty Images 12Red Cabbage
Creativ Studio Heinemann//Getty Images Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that’s keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.
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13Asparagus
fcafotodigital//Getty Images Asparagus has just 2 grams of net carbs per 1 cup chopped, and it is super versatile, Dixon says. This green veggie is high in fiber and folate. Add it to stir-fry, grill it, or use it in your slow cooker for hearty stews.
14Swiss Chard
Ana Silva / EyeEm Like other dark-colored, leafy greens (kale, spinach, arugula), Swiss Chard is keto-friendly and deeply satisfying. Credit its high fiber content. Tastes great sauteed in olive oil with a little salt too.
15Mushrooms
Elizabeth Perez Holowaty Okay, okay, so they're not technically a vegetable (they're a fungus), but work with us here. Mushrooms are a great source of immunity-aiding vitamin D, they're low in net carbs, and taste awesome—especially if you're branching out from the white button variety and into new worlds of flavor with oyster, shiitake, enoki, and so much more.
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16Hearts of Palm
jantroyka A ½-cup serving of hearts of palm clocks in at about two net carbs. So remind us why we don’t put this vegetable in just about every salad or pasta dish we make?
“At the supermarket, you can find hearts of palm in many forms including fresh, jarred, and canned. For example, you can find hearts of palm ‘rice’ or ‘spaghetti,’ which helps satisfy cravings for pasta without a boatload of carbs,” says Girgen. “This versatile vegetable is also loaded with potassium, copper, and zinc—essential nutrients for optimal health.”
17Brussels Sprouts
Manny Rodriguez “Brussels sprouts pair nicely with keto staples like meats, eggs, and cheese, plus they pack a nutritional punch with their high fiber and nutrient content,” says Girgen. This nutrient-dense vegetables which has four grams of net carbs per ½-cup cooked portion.
”In addition, this cruciferous vegetable is packed with prebiotics, a favored food source among gut microbes, which helps foster a healthy microbiome within your digestive tract,” she says. Brussels sprouts are also high in vitamins C and K, so for individuals on blood thinning medications, consult with your physician.
18Pickles
Westend61 “Pickles are an excellent vegetable option for individuals on a keto diet because of the added salt. Low carbohydrate diets such as the keto diet cause extra fluid loss, leading to the ‘keto flu,’ or the transition into ketosis marked by headaches, fatigue, and brain fog,” says Girgen.
“Extra salt can help alleviate these symptoms. In choosing a keto-friendly pickle, beware of added sugars, and check the ingredients list to ensure sugar wasn't added to the pickling brine.” Two dill pickle spears have less than one gram of net carbs.
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19Cucumber
John Wright / 500px//Getty Images “Cucumbers are a refreshing and hydrating vegetable that adds a cool crunch to meals and snacks,” says Burgess. Due to their high water content and only 3.7 grams of net carbs per cup, cucumbers are an excellent choice for those on a keto diet.
“Try thinly slicing cucumber, spreading over cream cheese and bagel seasoning, and rolling up for a fun and easy snack,” she suggests.
20Bok Choy
HUIZENG HU//Getty Images You can eat this Chinese cabbage raw or cooked.
Either way, “it is very low in calories, which means very low-carb,” Burgess says. “One cup of Bok choy has about 9 calories (and only 1.5 g of carbs) and gives you potassium, beta-carotene, and vitamin A.”
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