Our top 20 best low-carb vegetables

There are three main types of carbs, which are:

• Simple (sugars)
• Complex (starches)
• Fibre

It’s the type of carb that affects your body and health. Vegetables high in simple carbs or sugars tend to provide a ready source of energy and can disrupt blood sugar levels. Naturally occurring starches and sugars, like those in whole vegetables, that are bound with fibre, which helps reduce these spikes.

What are ‘net carbs’?

In the keto community, ‘net carbs’ is a familiar term that refers to the amount of carbs that are absorbed by the body and contribute to calories. The figure is calculated by subtracting the amount of indigestible carbs which includes insoluble fibre (and some sugar alcohols) from total carbs. For those of us in the UK, our food labels list fibre separately to total carbs, so we don’t need to do this subtraction.

When reducing anything in your diet, it’s important to make sure you’re not missing out on any vital nutrients. If you’re conscious about carbs and you are monitoring your intake, consider including some of our top keto-friendly vegetables in your diet.

Next, check out our top 15 low-carb fruits and the best carb replacements for your meals.

1. Rocket (raw) 100g – 0.1g carbs

Rocket (or arugula) provides a pepperiness to dishes, as well as a slight spice and mustard note. The green leaves are rich in chlorophyll, amino acids and vitamins C, B, E and K.

Try our shaved fennel and rocket salad as a tasty side or check out our rocket recipe collection for more inspiration

2. Button mushrooms (raw) 100g – 0.3g carbs

Mushrooms add a ‘meaty’ texture to dishes, while providing a useful plant-based source of vitamin D and selenium. Our creamy mushrooms are delicious with a steak or as part of a brunch menu.

Get more mushroom recipe inspiration

Read more about the health benefits of mushrooms

3. Watercress (raw) 100g – 0.4g carbs

The bitter taste of watercress comes from the protective plant compounds within it. These help us maintain our health because of their role in everyday repair processes. Some of these plant compounds are also a great food source for our gut bugs, which themselves support a number of health functions.

Why not try our balsamic pork and watercress for a light but tasty supper?

Read more about the health benefits of watercress

4. Celery (raw) 100g – 0.9g carbs

Stalks of crisp celery make a great low-carb snack, but if you want a slightly more dressed up way of enjoying them, try our waldorf slaw. Offering fibre, potassium and sodium, this is a useful vegetable for those wanting to support their hydration levels through diet.

Read more health benefits of celery

5. Cavolo nero (boiled) 100g – 1.0g carbs

Cavolo nero (also known as black kale) is the deeply pigmented cousin of curly kale. It adds bite and a compelling depth of colour to most dishes, as well as an impressive nutrient line-up including the carotenoid, lutein, as well as vitamins C and K. Give it a try with our braised cavolo nero.

6. Curly kale (boiled) 100g – 1.0g carbs

Offering slightly less ‘bite’ than its darker cousin (above), curly kale provides a nutritious hit to stews, salad, soups and sauces. Try these spiced kale crisps as a tasty low carb snack.

Read more about the health benefits of kale

7. Purple sprouting broccoli (boiled) 100g – 1.3g carbs

Purple sprouting broccoli offers an impressive nutritional profile. Its long, elegant stems sit beautifully as a side to most dishes. Why not try this purple sprouting broccoli with eggs hollandaise as a tasty weekend brunch?

Read more about the health benefits of purple sprouting broccoli

8. Lettuce (raw) 100g – 1.4g carbs

As lettuce is packed with water, it’s super-hydrating, and a useful source of electrolyte minerals like calcium, magnesium and potassium. If you’re searching for a low-carb ‘sandwich’ option, try our steak lettuce cups.

Get inspired with more lettuce recipes

9. Asparagus (boiled) 100g – 1.4g carbs

Asparagus season is relatively short in the UK, spanning from April to mid-June, so take advantage of these delicious green spears when you can. It’s a useful source of folate, chromium and vitamins A, C, E and K. Try it grilled or as a low-carb breakfast in our soft-boiled duck egg with bacon & asparagus soldiers.

Read more about the health benefits of asparagus

10. Spinach (raw) 100g– 1.6g carbs

Spinach is not only nutritious, providing minerals like iron, calcium and magnesium, it’s also very versatile thanks to its mild flavour. Try our sesame spinach as a side, or check out our spinach recipe collection for more inspiration.

Read more about the health benefits of spinach

11. Courgette (raw) 100g – 1.8g carbs

Technically a fruit, courgettes are more often used as a vegetable but offer a slightly sweet, creamy flavour. Try our stuffed courgette rolls for a simple, yet impressive bite at your next picnic.

Get inspired with our healthy courgette recipes

12. Fennel (raw) 100g – 1.8g carbs

Perhaps less popular than it should be, fennel is rich in fibre and vitamin C. It has a mildly sweet note with a distinct anise-like flavour.

Give it a go with our barbecued fennel with black olive dressing.

Read more about the health benefits of fennel

13. Celeriac (boiled) 100g – 1.9g carbs

This bulb like vegetable is deceptively low in carbs and calories and makes the perfect alternative to potatoes and other root vegetables. Try it in our vegan dauphinoise which we think is the perfect low carb, comfort food.

Get more recipe inspiration

14. Radish (raw) 100g – 1.9g carbs

Radishes are crisp and peppery, making them great for salads or as a garnish. They’re also low in calories and offer small amounts of minerals and vitamins, like potassium, calcium, magnesium and B vitamins. Why not try our radishes with whipped goat’s butter for a low-carb snack?

15. Pak choi (steamed) 100g – 1.9g carbs

Pak choi adds a delicious fresh crunch to dishes, as well as useful amounts of iron and calcium. Try these Asian greens as a side for a Chinese meal, or check out our pak choi recipes for more tasty ways to use this vegetable.

16. Savoy cabbage (boiled) 100g – 2.7g carbs

Whether cooked or raw, cabbage offers a tasty crunch and a useful dose of magnesium, calcium and iron. This savoy cabbage with almonds is a great accompaniment to a main dish, or why not enjoy leftovers cold the next day?

Get more recipe inspiration

17. Broccoli (boiled) 100g – 2.8g carbs

Roasted broccoli, puy lentils & tahini yogurt anyone? This is a far cry from the over-boiled broccoli of many of our childhoods. Grilled, roasted, fried or steamed, broccoli offers iron, folate and vitamin K, and can add wonderful flavour and texture to a dish. Check out our broccoli recipes for more ideas.

Read more about the health benefits of broccoli

18. Brussels sprouts (boiled) 100g– 3.5g carbs

Brussels sprouts are high in fibre, while also offering plenty of vitamins K and C. Try our chilli-charred sprouts for a low-carb side?

Read more about the health benefits of Brussel sprouts

19. Cauliflower (boiled) 100g – 3.5g carbs

Cauliflower is having its moment appearing in everything from roasts to pizzas. The creamy flesh offers plenty of versatility, it’s also low in calories, while providing fibre, vitamin C and a nutrient not much talked about, but nevertheless important, choline. Try our cauliflower steaks with roasted red pepper & olive salsa for a satisfying veggie main.

Read more about the health benefits of cauliflower

20. Green beans (boiled) 100g– 4.0g carbs

Green beans are in season from July until the end of September and are a great choice for late summer salads or sides. They’re fibre-rich and offer a variety of nutrients including B vitamins, K and E. These green beans with mustard, lemon & mint are perfect for a picnic or barbecue.

Find more recipe inspiration

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This page was reviewed on 21^st November 2024 by Kerry Torrens

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