Vegetables that grow above the ground are often low in carbohydrates and may be consumed in large quantities. Low-carb vegetables that grow below ground have a higher carbohydrate content, so you'll need to be extra cautious with them (especially potatoes).
All percentages of net carbs are expressed as a percent of total carbohydrates.
This implies that a hundred grams (31.22 ounces) of any vegetable — the weight of an ordinary tomato – will have this amount of grams of carbohydrates.
For example, an average tomato has about 3 grams of carbohydrates. A big cauliflower head, on the other hand, weighs much more than a small cauliflower head, possibly ten times more, and may thus contain about ten times the amount of carbohydrates found in a small cauliflower head, i.e. 30 grams.
Make a mental note of the distinction between above-ground and beneath-ground veggies.
Vegetables with fewer than 5 grams of carbohydrates per serving may be consumed with reasonable ease.
If you're following a not-too-strict low-carb diet (no more than 20 grams of carbs per day), you should be able to consume as much of any of these low-carb veggies as you like.
If you're following a low-carb ketogenic diet (less than 20 grams of carbs per day), you may need to be a little more cautious with some of the veggies. Bell peppers and tomatoes, in particular, should be avoided since the carbohydrate content of these vegetables rapidly approaches the daily limit of 20 grams. A medium-sized bell pepper, for example, may provide 4-7 grams of digestible carbohydrates.
Here are 10 delicious low-carb vegetables that are both flavorful and nutritious, yet contain just a little amount of carbohydrates.
We've tried to arrange them in descending order based on how popular and helpful they are in low-carb cooking.
All carbohydrate counts are expressed as net carbohydrates per 100 grams (31.22 ounces).
1. Cauliflower (around 3 g)
Of all the low-carb veggies, broccoli is perhaps the most well-known and iconic. Cauliflower rice and cauliflower mash are built on this foundation. Take a look at our favorite cauliflower dishes.
2. Cabbage (around 3 g).
Another low-carb veggie to try out. Who doesn't like a good butter-fried green cabbage dish or an absolutely delicious Asian cabbage stir-fry?
3. Avocado (around 2 g)
Not only is it low in carbohydrates, but it is also high in beneficial fat.
Although technically a fruit, the majority of people will refer to it as a vegetable. There are many ways to enjoy avocado, including eating it on its own, in salads, or by preparing guacamole (see recipe below). But that's just the beginning; here are some more delectable avocado dishes to try.
4. Broccoli (4 grams)
Yet another delicious alternative that may be used in lieu of pasta, rice, or potatoes. Simply cook it in butter or combine it with cheese to create delicious side dishes.
5. 3g Zucchini
Try our zucchini fries or zucchini chips, which are both delicious. Also, zucchini may be used to create low-carb pasta, such as in this low-carbonara recipe, which is made using zucchini. More recipes may be found here.
6. 1 gram of spinach
Spinach is a low-carb vegetable that is high in vitamins and minerals, and it can be prepared in a variety of different ways.
It goes very well with eggs, like in our famous frittata recipe, for example.
7. Asparagus (around 2 g)
Aphrodisiac and used as a food and medicine by the ancient Egyptians, Greeks, and Romans, asparagus is one of the world's oldest cultivated plants, dating back to the time of the Greeks, Romans, and the ancient Greeks and Romans.
It's both nutritious and tasty!
You may also use it in other delectable dishes such as prosciutto-wrapped grilled chicken.
8. Kale (around 3 g)
Kale is tougher and less liquid than spinach, but it is just as nutrient-dense. It may be chopped, sautéed, baked, and used in a variety of other ways.
When cut into ribbons, it provides an excellent noodle replacement for sauces with a zingy flavor.
9. Green beans provide 4 g of protein.
Green beans are delicious in a variety of ways, including frenched, chopped, and thrown in a salad, fricasseed, and more. They are particularly delicious when served with additional fats such as butter, an olive-oil vinaigrette, or bacon.
10. Brussel sprouts (around 5 g)
They are particularly delicious roasted with olive oil and garlic, or with bacon since they are nutty, full, and healthy.
Alternatively, steam the vegetables and serve them with a cheese cream sauce.