This low carb veggie chart ranks veggies from lowest to highest carbs to help you understand the carbohydrate content of a typical serving size of 20 different vegetables.
It’s no secret that veggies are the cornerstone of a healthy eating regimen. They contain several minerals, including potassium, fiber, and vitamin C, which support overall health and may lower the risk of chronic illnesses such as heart disease, diabetes, and cancer. The Dietary Guidelines for Americans recommend consuming at least 2.5 cups (or equivalent) of veggies daily.
So, what is 1 cup? Generally, 1 cup equals one cup of raw or cooked veggies or two cups of raw leafy greens.
If you have diabetes, it is critical to keep track of your carbohydrate intake, regardless of the source. This chart of veggies ordered from lowest to highest carb content can help you remain on track while filling your plate with vegetables. Here are some low carb veggies, listed from lowest to most excellent carb content.
Spinach (raw)
1 cup: 1 grams carb
Popeye was right that Spinach contains the highest nutrients per calorie of any vegetable on this list. It is adaptable and abundant in vitamins A, K, and C. Enjoy this lush green raw, roasted, stewed, or fresh.
Garlic (raw)
One clove: 1 grams of carb
Most of the time, you can smell the sweet allium before you see it. Many people think of garlic as a spice or a garnish since it is seldom used in significant quantities to flavor foods. Still, it is a vegetable with health benefits. Garlic has several health advantages, the most notable of which is its ability to combat cancer.
Kale (raw)
1 cup: 1.4 grams carbs
Kale is the poster child for healthful vegetables. It is high in antioxidants and vitamins, which can help protect against various chronic ailments. For additional options, see these Healthy Kale Recipes or Kale Salad Recipes.
Romaine Lettuce (raw)
1 cup shredded: 1.6 grams carbs
You may be shocked to learn that one cup of romaine lettuce contains 22% of your daily vitamin A needs and more than 40% of your daily vitamin K needs. This delicate green delivers a powerful punch for good eyesight, blood flow, and hydration. With these Healthy Lettuce Recipes, you can make more than just salads.
Celery (raw)
One stalk (40g): 2.2 grams carbs
Celery has plenty of water, fiber, and minerals. It can help you stay hydrated and regular and reduce your blood pressure. Celery is one of those veggies that can thrive in any season. Try it yourself with these Healthy Celery Recipes and learn more about the craze around celery juice.
Cucumber (raw with peel)
1/2 cup: 1.9 grams carbs
Cucumbers are not only hydrating for your skin and body, but they also have several health advantages. They are excellent for weight control and cardiovascular health. Cucumbers also contain antioxidants and fiber, which help fight against other chronic ailments, such as cancer. Enjoy them with hummus or ranch dressing, or go through our collection of Healthy Cucumber Recipes to see how you can include them in your meals and snacks.
Mushrooms (button, cooked)
1/2 cup cooked: 2.2 grams carbs
These mushrooms’ deep, meaty taste distinguishes them from most vegetables. Furthermore, mushrooms are among the few plant-based sources of vitamin D. They also include plenty of B vitamins, potassium, and fiber, which improve digestive health. Mushrooms may be enjoyed in various ways, including pasta, stir-fries, soups, and casseroles. Our Healthy Mushroom Recipes will keep you coming up with new ways to include mushrooms into your supper tonight.
Cauliflower (raw)
1/2 cup raw: 2.6 grams carbs
Cauliflower has recently emerged as a popular substitute for bread and rice. Whether it’s pizza or risotto, replacing grain products with a cauliflower base is a simple approach to cutting carbs. As an extra benefit, one-half cup of raw cauliflower provides 44% of your daily vitamin C requirements, allowing you to enhance your immunity while cutting calories.
Onion (yellow, sautéed)
1/2 cup chopped: 3.4 grams carbs
Onions are one of those veggies that we cannot do without. They are fragrant, tasty, and high in antioxidants, which may help decrease blood pressure, promote immunity, and protect the heart. Onions are affordable, adaptable, and delicious, whether used as a soup base or in a quick weeknight stir fry; these Healthy Onion Recipes will not disappoint.
Tomato (raw)
1/2 cup sliced: 3.5 grams carbs
Tomatoes are packed with antioxidants and potassium. This combination is particularly beneficial for maintaining heart and artery health and regulating blood pressure. Furthermore, the component lycopene in tomatoes may help protect your skin from the sun and lower your chance of prostate cancer. Tomatoes are a culinary staple that brings flavor and color to a wide range of foods, including pasta, salads, casseroles, stews, and more—check out our Healthy Tomato Recipes for meal ideas for the week.
Bell Pepper (red, raw)
1/2 cup chopped: 3.5 grams carbs
Peppers are delicious, yet they contain very few carbs. They also include high levels of antioxidants and vitamin C. Enjoy them fresh, roasted, or substituted for tomatoes in this Roasted Bell Pepper Salad with Mozzarella and Basil. For more meal ideas, check out our Healthy Bell Pepper Recipes.
Asparagus (boiled)
1/2 cup (6 spears): 3.7 grams carbs
Asparagus is a tasty low carb side dish. One serving (half cup) provides 34% of your folate and 39% of your daily vitamin A requirements. Folate is essential for cell proliferation, especially for pregnant women. Vitamin A is vital for your eyes; a new study reveals that it may also improve your skin. Discover how to eat asparagus as a side dish or as part of an entrée with our Healthy Asparagus Recipes.
Green Beans (boiled)
1/2 cup: 4.9 grams carbs
Green beans offer several nutritional benefits. A half cup of cooked green beans provides 33% of your vitamin K requirements for blood coagulation and 17% of your vitamin A requirements for healthy eyesight and skin.
Broccoli (boiled)
1/2 cup chopped: 5.6 grams carbs
Many people are curious about the best way to prepare broccoli or if it is essential to consume the vegetables cooked or raw. Technically, raw or gently steamed broccoli has more nutrients. However, it remains a nutritious powerhouse of vitamins, minerals, fiber, and antioxidants regardless of cooking.
Cabbage (red, raw)
One cup chopped: 6.6 grams carbs
Cabbage may not be as well-known as kale, but it is a healthy vegetable with vitamins C and K and fiber. More significantly, cabbage may provide health advantages, including decreasing cancer risk and increasing intestinal health. Red cabbage includes anthocyanins and antioxidants with anti-inflammatory and cancer-fighting effects.
Carrots (raw)
One regular: 6.9 grams carbs
Carrots, whether raw or roasted, are another popular vegetable. Because carrots are delicious, they contain significantly more carbs than other vegetables on this list. Nonetheless, they are still very low in carbohydrates.
Green Peas (raw)
1/2 cup: 12.5 grams carbs
We’re entering the region of starchy vegetables, but that doesn’t mean you should exclude them from your diet. Every half cup of peas has 4 grams of fiber and 4 grams of protein—the ideal vegetable for filling you up. Adding peas to your favorite spaghetti, stir-fry, or stew is an excellent way to increase nutrients.
Corn (boiled)
1/2 cup kernels: 15.6 grams of carbs
People frequently question if maize is healthful (the answer is yes). It’s a fiber-rich, low-carb vegetable. Corn also contains phytochemicals and gut-healthy fiber. Not to mention how wonderful it is and how many different ways you may eat it.
Sweet Potato (baked in the skin)
1/2 cup: 20.7 grams carbs
For good reason, sweet potatoes have long been considered a nutritional powerhouse. They contain high vitamin A levels, which aids eyesight and skin protection. Sweet potatoes also include minerals such as manganese and copper, which improve digestion and liver function. Did you know that sweet potatoes may be used in desserts, such as our Sweet Potato Pie with Cream Cheese Swirl?
Red Potato (baked)
One medium (2.5″): 33.9 grams carbs
Potatoes have a poor image, particularly when it comes to carbohydrates. While potatoes contain more carbohydrates than other vegetables, this does not imply they are bad for you. One medium red Potato provides more than 20% of your daily potassium requirements, 25% of your daily vitamin C requirements, and a range of B vitamins essential for physiological activities such as energy metabolism. You will also get 3 grams of fiber if you eat the peel. Roasted potatoes with skin, such as our Red-Skin Potatoes dish, have a rich taste.
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