The 21 Best Low-Carb Vegetables

Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.

The definition of a low-carb diet varies widely, but most are under 150 grams of carbs per day, and some go as low as 20 grams per day.

Whether or not you're on a low-carb diet, eating more vegetables is always a great idea.

Here is a list of the 21 best low-carb vegetables to include in your diet.

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1. Bell Peppers

Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.

They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage .

One cup (149 grams) of chopped red pepper contains nine grams of carbs, three of which are fiber.

It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

Green, orange and yellow bell peppers have similar nutrient profiles, although red pepper is highest in certain antioxidants.

2. Broccoli

Broccoli is a true superfood.

It's a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.

Studies show broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer (5, 6, 7).

One cup (91 grams) of raw broccoli contains 6 grams of carbs, two of them fiber (8).

It also provides more than 100% of the RDI for vitamins C and K.

3. Asparagus

Asparagus is a delicious spring vegetable.

One cup (180 grams) of cooked asparagus contains 8 grams of carbs, four of which are fiber. It's also a good source of vitamins A, C and K (9).

Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety

4. Mushrooms

Mushrooms are extremely low in carbs.

A one-cup (70-gram) serving of raw white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).

What's more, they've been shown to have strong anti-inflammatory properties (16).

In a study of men with metabolic syndrome, eating 100 grams (3.5 ounces) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers

5. Zucchini

Zucchini is a popular vegetable and the most common type of summer squash. Summer squash has a long shape and soft skin that can be eaten.

In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

One cup (124 grams) of raw zucchini contains 4 grams of carbs, one of them fiber. It's a good source of vitamin C, providing 35% of the RDI per serving (18).

Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchin

6. Spinach

Spinach is a leafy green vegetable that provides major health benefits.

Researchers report that it can help prevent damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (19, 20, 21).

What's more, it's an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).

Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.

For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber .

7. Avocados

Avocados are a unique and delicious food.

Although technically a fruit, avocados are typically consumed as vegetables. They're also high in fat and contain very few digestible carbs.

A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).

Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (25, 26).

They're also a good source of vitamin C, folate and potassium.

Although avocados are a fairly high-calorie food, they may be beneficial for weight management. In one study, overweight people who included half an avocado at lunch reported feeling fuller and had less desire to eat over the next five hours.

8. Cauliflower

Cauliflower is one of the most versatile and popular low-carb vegetables.

It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.

One cup (100 grams) of raw cauliflower contains 5 grams of carbs, three of which are fiber. It's also high in vitamin K and provides 77% of the RDI for vitamin C (28).

Like other cruciferous vegetables, it's also associated with a reduced risk of heart disease and cancer (29, 30).

9. Green Beans

Green beans are sometimes referred to as snap beans or string beans.

They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes do.

A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, four of which are from fiber (31).

They're high in the green pigment known as chlorophyll, which animal studies suggest may help protect against cancer (32).

In addition, they contain carotenoids, which are associated with improved brain function during aging.

10. Lettuce

Lettuce is one of the lowest-carb vegetables around.

One cup (47 grams) of lettuce contains 2 grams of carbs, one of which is fiber (34).

Depending on the type, it may also be a good source of certain vitamins.

For instance, romaine and other dark-green varieties are rich in vitamins A, C and K. They're also high in folate.

Folate helps decrease levels of homocysteine, a compound known to increase heart disease risk. In one study of 37 women, consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (35).

Garlic is known for its beneficial effects on immune function.

Studies have found that it may boost resistance to the common cold virus and decrease blood pressure (36, 37, 38).

Although it's a high-carb vegetable by weight, the amount typically consumed at a sitting is very low due to its strong taste and aroma.

One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fiber.

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