Top 9 Keto Friendly Veggies Lists: Healthy Low-Carb Vegetables

Keto Veggies

Keeping a check on your carb intake while following the ketogenic diet can be tricky. Carbs are found in almost everything, including vegetables.

If you are trying to lose weight or maintain it with the help of a ketogenic diet, you will have to consider what kind of veggies you eat carefully.

The good news is that there are many low-carb vegetables that you can eat regularly on a keto diet. These include leafy greens like kale, spinach, and arugula; cruciferous veggies like broccoli and cauliflower; as well as non-starchy veggies like zucchini, green beans, and carrots.

However, every veggie has its unique nutrient profile, and not all are suitable for a ketogenic diet.

In this article, we’ll take a close look at the top 9 Keto-friendly vegetables you should add to your diet if you want to lose weight while following the ketogenic diet principles.

1. Arugula

Arugula is a popular leafy green veggie often found in salads and pizzas. It is a rich source of vitamins, minerals, and dietary fiber.

Arugula also contains a compound called sulforaphane which helps prevent and treat cancer.

Arugula also has some nutritional benefits for people following a keto diet. Arugula is a low-carb veggie and contains only 1.1 grams of net carbs per 100 grams. It is also a rich source of iron, which is particularly important for women during their menstruation cycle.

Aruga also has less protein than other leafy greens so it can be a suitable option for people following a vegetarian ketogenic diet.

2. Asparagus

Asparagus is a common spring vegetable that can be eaten both raw and cooked. It is packed with vitamins, minerals, and antioxidants that help prevent cancer and heart disease.

Asparagus is a low-carb vegetable and contains only 3.5 grams of net carbs per 100 grams. It is also a good source of vitamins A, C, and B-6, as well as minerals like manganese, potassium, and iron.

Asparagus can be suitable for people following a ketogenic diet, but moderation is key. You can enjoy asparagus on a keto diet, but make sure to eat only a tiny amount because it is relatively high in protein.

The recommended serving size for asparagus on a keto diet is six spears.

3. Bok Choy

If you want to add some Chinese flavor to your keto diet, then bok choy is a great option. This leafy vegetable is popular in Asian cuisines and is often used in soups, stir-fries, and salads.

Bok choy is a rich source of vitamin C and vitamin K, as well as minerals like calcium, magnesium, manganese, and potassium. It also contains dietary fibers, which are good for your heart and digestive system.

Bok choy is a low-carb veggie and contains only 3.2 grams of net carbs per 100 grams. It is also a good source of protein, with 10.8 grams in every 100 grams.

You can eat bok choy raw or cooked food, which is suitable for vegetarians and people following a vegan ketogenic diet.

4. Broccoli

Broccoli is a popular vegetable and is a rich source of vitamins, minerals, and antioxidants. It is known for its cancer-fighting properties and can help prevent various types of cancers.

It is a low-carb veggie and contains only 2.6 grams of net carbs per 100 grams. It is also a good source of calcium, vitamin C, and other essential vitamins and minerals.

Broccoli can be a suitable keto veggie, but keep in mind that it has less protein than other vegetables.

The recommended serving size for broccoli on a keto diet is 1 cup chopped broccoli.

5. Brussels Sprouts

Brussels sprouts are one of the most popular keto-friendly veggies. They have a distinct flavor and can be used in a wide variety of recipes.

Brussels sprouts are a rich source of vitamin C and contain many essential minerals like potassium and magnesium.

Brussels sprouts are a low-carb vegetable containing only 4 grams of net carbs per 100 grams. They are also a good source of protein, with 10 grams in every 100 grams.

Brussels sprouts can be a suitable option for vegetarian keto dieters, but they are ideal for people following a vegan keto diet.

6. Cabbage

Cabbage is a popular vegetable that is often eaten raw in salads. It is a rich source of vitamins, minerals, and antioxidants and has been used for medicinal purposes for hundreds of years.

Cabbage is a low-carb veggie and contains only 2.9 grams of net carbs per 100 grams. It is also a good source of vitamin C, vitamin K, and dietary fiber.

Cabbage can be suitable food for people following a ketogenic diet, but it is not ideal for vegetarians.

The bacteria break down the high levels of glucosinolates in cabbage in your gut. The breakdown products of glucosinolates are responsible for cabbage’s distinct smell and taste.

7. Green Beans

Green beans are another popular vegetable suitable for vegetarians and people following a vegan keto diet. They can be eaten both raw and cooked and are a rich source of vitamins and minerals.

Green beans are a low-carb veggie and contain only 2.3 grams of net carbs per 100 grams. They are also a good source of vitamins A, C, and K, as well as minerals like potassium and iron.

Green beans can be suitable food for people following a ketogenic diet, but you need to eat them in moderation because it has more protein than other low-carb veggies.

The recommended serving size for green beans on a keto diet is 1 cup.

8. Mushrooms

Mushrooms are a good source of protein and vitamins and are commonly used in Asian and Italian cuisines. The most common types of mushrooms used in cooking are button mushrooms, shiitake mushrooms, and portobello mushrooms.

They are low-carb veggies and contain only 2.9 grams of net carbs per 100 grams. They are also a good source of B vitamins, vitamin D, and minerals like potassium and manganese.

Mushrooms can be suitable food for people following a ketogenic diet, but they are not ideal for vegetarians and vegans.

Mushrooms are a good source of vitamin D, which can help prevent diseases like osteoporosis, heart disease, and some cancers.

9. Spinach and Kale

If you are looking for the most nutritious low-carb veggies, then you should consider including spinach and kale in your diet. These two leafy greens are rich in vitamins, minerals, and antioxidants and are often recommended for people following a ketogenic diet.

Spinach and kale are low-carb veggies and contain only 2 grams of net carbs per 100 grams. They are also a good source of protein, vitamins, and minerals like manganese, iron, and potassium.

These two leafy greens are suitable for vegetarians and vegans, but they are not ideal for people who are following a vegan keto diet.

Final Words

When following the ketogenic diet, you must be careful not to exceed your carb limit. The ketogenic diet is not just about eating low-carb, which would be unhealthy.

The goal is to thrive on this diet and find options for eating keto-friendly foods that provide the same benefits as eating carbs. If you want to lose weight fast and keep it off, then make sure to keep your carb intake low.

Choosing the right kind of carbs is crucial so that you can maintain your weight and feel full while on the ketogenic diet. Those top 9 keto-friendly veggies lists are the best options for keeping your carb intake to a minimum.