Here Are the Top 30 Low-Carb Vegetables to Include in Your Diet

A low-carb diet is one in which carbs make up about a quarter of your total calories. The best low-carb veggies to include in your diet include leafy greens, beets, celery, and many others.

Whether you want to lose weight, control your blood sugar, or boost your health, your food choices matter. Some experts recommend a diet that is low in carbohydrates. For the best results, choose a diet high in low-carb vegetables and other healthy foods. 

Always talk to your doctor before starting a new way of eating, though. Ask your doctor how much you should reduce your intake of carbohydrates. 

Most vegetables are low in carbohydrates, but carb content is just part of the picture. Some vegetables that are slightly higher in carbs may be worth eating for other health benefits. 

Definitions may differ, but a low-carb diet is one in which carbs make up about a quarter of your total calories. If you are eating 2000 calories a day, you could have around 130 grams of carbs. 

If your carbs are around 10% of your calories, you are on a very low-carb diet, sometimes called a ketogenic diet. Most people on keto diets eat fewer than 50 grams of carbs per day. Very low-carb diets can be hard to stick to, though. 

Studies show that both low-fat and low-carb diets can lead to a longer life. The quality of the food eaten is more important than the type of diet, though. Healthier diets contain whole grains, fruits, low-carb vegetables, nuts, and other whole foods. At the same time, they reduce highly processed foods, animal protein, saturated fats, and low-quality carbohydrates such as white bread.  

Just eating more vegetables can improve your health. Vegetables are high in vitamins and minerals. They also contain phytonutrients, plant compounds that may lower your risk of cancer and heart disease. Phytonutrients have many names. They are also called phytochemicals. You may have heard of flavonoids or carotenoids like beta-carotene and lycopene. Some phytonutrients are antioxidants that can protect your cells from damage. 

When you eat more vegetables, you may experience one side effect: more gas. The extra fiber can cause intestinal gas and bloating. That doesn't mean you should give up vegetables, though. Your system will typically adjust in a few weeks, if not sooner.

You can easily turn a healthy vegetable into a high-calorie food by adding breading, oil, dressings, and sauces. Salad dressings are among the most common culprits, but fortunately, there are lots of low-cal options. You can also dress your salad with lemon juice or balsamic vinegar. 

Watch serving sizes, too. For leafy greens, one cup is a serving. Some servings are measured per item, such as one carrot or half a squash. 

For denser vegetables and most cooked or canned ones, half a cup is a serving. In the lists below, the grams of carbs are calculated per serving.

When you're looking for the best low-carb vegetables, don't overlook leafy greens. Most varieties have only a few calories per serving. They provide fiber, iron, magnesium, potassium, and calcium. 

Try these varieties of green leafy vegetables:

• Collards. 4 grams. A traditional side dish, this healthy vegetable packs in the vitamins, especially vitamin K. 
• Endive. 3 grams. This interesting green comes in several varieties, including Belgian and curly.
• Iceberg. 2 grams. Make a great salad by mixing this bland, crunchy lettuce with more flavorful greens.  
• Leaf lettuce. 2 grams. This lettuce doesn't come in a head but instead grows in a loose bunch.
• Mustard greens. 4 grams. The dark green leaves of the mustard plant have a peppery taste.
• Radicchio. 4 grams. This vegetable has thick, chewy leaves of ruby red and is high in copper. 
• Spinach. 3 grams. This versatile vegetable is loaded with vitamins. 
• Swiss chard. 3 grams. Don't discard the stems of this colorful leaf that is rich in minerals. 
• Watercress. 1 gram. This tangy green leaf is extra-high in vitamins.

Flavor is important when you are trying to stick with a diet. Some vegetables pack a lot of taste into a few calories. Try these to brighten up salads and liven up meals: 

• Beets. 8 grams. Try this earthy vegetable roasted, pickled, or marinated. 
• Radish. 3 carbs. This zesty low-carb treat comes in red, pink, black, or white.
• Onions. 12 grams. This popular vegetable is somewhat high in carbs, but you can use a small amount for flavor.    
• Cucumber. 2 grams. This vegetable is very low in carbs and is featured in a wide range of cuisines.
• Tomato. 5 grams. Enjoy beautiful tomatoes fresh or go for convenience with also-healthy canned versions. 
• Bell pepper. 6 grams. High in vitamin C, this versatile vegetable adds color and flavor to almost any dish.
• Celery. 4 grams. What's not to love about this veg with a unique taste and a hearty crunch?

These vegetables are time-honored favorites in many households. Some traditional preparations use butter, breading, oils, cheese, or sugar. You may want to try herbs and spices instead on these classic choices, though:

• Butternut squash. 8 grams. Roast this delicious vegetable and enjoy some vitamin A.
• Broccoli. 8 grams. This healthy vegetable has anti-inflammatory qualities and 4 grams of protein.
• Brussels sprouts. 7 grams. Better cooking methods, such as roasting, have won over those who once disliked this vegetable. 
• Cabbage. 5 grams. Many cuisines include this hearty favorite. 
• Carrots. 7 grams. Beta-carotene, anyone? Carrots have this powerful phytonutrient and more.
• Cauliflower. 5 grams. Make cauliflower rice or use this versatile vegetable in dozens of other ways. 
• Eggplant. 5 grams. This beautiful purple plant is hearty enough to serve as a meat substitute.
• Green Beans. 5 grams. Keep the crisp snap in this vegetable favorite by not overcooking.
• Green peas. 10 grams. Indulge yourself with tasty peas that also have 4 grams of protein. 
• Summer squash. 8 grams. Try zucchini or yellow crookneck squash roasted or grilled.
• Mushrooms. 3 grams. Though technically fungi rather than vegetables, mushrooms offer good nutrition and endless possibilities. 

Better growing methods and faster transportation mean that most people can choose from a wide variety of vegetables. You may be unfamiliar with some low-carb choices. Look for these in your supermarket or farmer's market:

• Bok choy. 2 grams. Also called Chinese cabbage, this vegetable is great in stir-fry dishes. 
• Broccoli Rabe. 2 grams. One of the few vegetables high in protein, broccoli rabe is also high in vitamin K.  
• Jicama. 6 grams. This crunchy veg is good in slaws, salads, and relishes.