Here's Your List of 22+ Low Carb Vegetables and Their Benefits

When planning a low-carb diet, vegetables are a necessity. Low carb vegetables include bell peppers, broccoli, alfalfa sprouts, and other veggies that supply nutrients and fiber.

When planning a low-carb diet, vegetables are a necessity. But obviously, some are better than others. Knowing the number of carbs in common vegetables will simplify meal planning. You should choose vegetables that are less starchy or sweet. Just be mindful of your serving size when you have to use a higher calorie or sweet option. Vegetables are classified into the subtypes of stemmed, seeded, leafy, and root. This will help to determine carb count numbers, as well as how you cook them. The following are some of your low-carb vegetable options. 

Bell peppers: Bell peppers can be found year-round and are very versatile. You can eat them as part of a vegetable tray with dip, stir-fried with other ingredients, or in sauces. A serving of half of a cup of chopped red bell peppers only has about 7 grams of carbohydrates.

Broccoli: Broccoli is very popular with bodybuilders. It is nutritious, well-liked, and very low in carbs. It keeps easily in a refrigerator and can be eaten raw or cooked. It only contains about 0.4 grams of carbs per serving. If it starts to look wilted and less than fresh, do not get rid of it. Chop it into pieces and place it in ice water for about an hour. It will revive and rehydrate till it's almost as good as new. 

Mushrooms: Though some may not consider them vegetables, mushrooms can be used in many dishes, including meat mixtures, pizza, sandwiches, and more. About 100 grams or half a cup serving of mushrooms only has about 4 grams of carbs. Mushrooms are also known to have anti-cancer properties. 

Alfalfa Sprouts: These newly sprouted alfalfa seeds are just beginning to grow. Though small, they are concentrated with specific vitamins and minerals and only contain about  0.5 grams of carbs per serving. They have a nutty flavor and are popular in salads. 

Kale: Known as a superfood since around 2013, this leafy vegetable is nutrient-rich and low in carbs. It packs about 2.3 grams per serving. It is high in vitamin K, vitamin C, and beta-carotene. It also boasts carotenoids and calcium as a benefit. 

Avocado: Some say this is technically a fruit, but you can find avocados in the vegetable section of the grocer. It is high in fat but low in carbs. They are satisfyingly filling and taste good. A half of an avocado has about 6 grams of carbs. Avocados are eaten in savory dishes as well as sweet. 

English Spinach: Made popular by the cartoon Popeye, spinach is a leafy green vegetable that is very healthy and low in carbs at 0.7 grams per serving. It is high in antioxidants and nutrient-dense. It has vitamins B2, C, A, and K.  It also has folate, potassium, and magnesium. It is grown and available year-round. 

Zucchini: Though you won't notice it, blending frozen zucchini into a smoothie gives it fiber and a smooth, creamy texture. One medium zucchini has 6 grams of carbs and also boasts potassium, magnesium, vitamins A and C, and more. 

Silver beet/Chard: Rhubarb and this Mediterranean veggie are often confused due to their bright-colored stems; however, they taste very different. Silverbeet has a remarkable 120% of the recommended daily dietary intake of vitamin A and 1.1 grams of carbs per serving. It also offers potassium and vitamin c.   

Cucumbers: Cucumbers are popular in salads, blended drinks, or even added to water. They only have 2 grams of carbs per half-cup serving size. 

Artichoke hearts: The flower bulb is actually the edible portion of this plant, right before it blooms. They are low in carbs at only 1.3 grams per serving. They also have a high amount of magnesium and fiber. You can find them on pizza or in pasta. 

Green Beans: Simple green beans alone or mixed with other vegetables are a popular go-to side dish. You will find about 5 grams of carbs in every cup of green beans. 

Okra: Sometimes called lady's fingers, or in other regions bhindi, okra is most popular in the Caribbean, Middle East, India, or Southeast Asia. It is also a popular addition to gumbo in the southern United States because when cooked, it releases a gel-like substance that thickens soups, stews, or curries. It contains 1.4 grams of carbs a serving. Small young pods that are bright green are the most nutrient-packed.

Brussel sprouts: Low in carbs and full of nutrients, Brussel sprouts are often forced upon kids to eat while growing. They have 2.1 grams of carbs per serving. They pack good amounts of vitamin K and vitamin C. They also contain vitamin B6 and folic acid.

Asparagus: Asparagus is a spring vegetable often cooked by roasting or boiling. You will find only 4 grams of carbs in a half-cup serving of asparagus that has been boiled.  

Bean sprouts: Many Asian dishes make use of sprouts. At only 1.6 grams of carbs a serving, they have a sweet, fresh flavor. They are popular in salads and add an extra crunch to sandwiches. You can often use them in noodle dishes as well. 

Celery: Celery is a popular dish in several forms. It is juiced and drunk as a daily intake for those dieting. The stalk can be eaten raw along with peanut butter. Celery is also popular in stir fry dishes. It contains 3 grams of carbs per serving of one cup chopped up. It contains iron, and vitamins A, B, and C. 

Romaine Lettuce:  Also known as cos lettuce, romaine has 1.8 grams of carbs per serving. It has sturdy leaves that can be used as a shell for tacos and Asian wraps. It has folate and beta carotene. It also has vitamin C and vitamin K.

Eggplant: There are 9 grams of carbohydrates in one cup of cooked eggplant. It is versatile and tastes good. It is popular as a light dish in the summer. It is often added to salads, roasted with other vegetables, or chopped and blended into dips.

Cauliflower: This popular veggie can do so much at only 1.9 grams per serving. It has a creamy, rich texture and tastes like a potato. It is often roasted, baked, or mashed like potatoes. It has been used as a low-carb substitute for rice and can even be ground and used as pizza crust. It is a popular winter vegetable. 

Tomato: A tomato has potassium, vitamin K, vitamin C, and folate. It has plant compounds like beta carotene and lycopene, which are good for your health. At 4 grams of carbs per half-cup serving, these veggies, technically fruits, can be eaten in salads, by themselves, or on a sandwich. And, of course, it serves as a base for several pasta sauces.  

Hairy Melon: With its funny name and  2.0 grams of carbs per serving, the hairy melon is technically a fruit. It is, however, used as a vegetable most of the time because of its flavor. Others may call it an Ash Gourd or a Winter Melon. It can grow extremely large and come in numerous shapes and sizes. 

Curly endive: If you don’t know this leaf alone, you can easily find it in a supermarket bag of 4-leaf mixed lettuce. It is also popular in Italian dishes. It is part of the chicory family and has only 0.4 grams of carbs per serving. 

Hot Chilli: Only if you can stand it or if your tongue is numb; this low-carb vegetable is yummy in dishes but also spicy. It contains 1 gram of carbs per serving. There are several types of chillis that vary in degree of heat. It can cause barely a tingle, or go to extreme pain. It is seen in the popular social media one-chip challenge. 

Radishes: Radishes are only 1.9 grams of carbs per serving. It is a peppery, crisp veggie with Vitamins B6, C, A, K, and E. Radishes also contain magnesium, zinc, potassium, fiber, zinc, phosphorus, iron, calcium, manganese, and copper. It is high in antioxidants and is often roasted and pickled. Radishes are also popular in salads. 

Leafy vegetables will have the fewest carbs and will not impact blood sugar. This is because most of their carbs are fiber and keep you full-feeling longer because they are slow to digest. Dark leafy veggies are higher in nutritional content. Edible plants with seeds are technically considered fruit and are often confusing because they have no sweetness. They tend to be higher in carbs, so try to aim for a 6-gram portion at the most. When considering root vegetables, they may all seem high, like potatoes. Adding root vegetables to a low-carb diet is fine as long as portions and cooking style are considered.