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The Best Low-Carb Vegetables


Following a low-carb diet isn’t easy. Even though it offers numerous benefits for your health and can help maintain your weight loss efforts, it can be challenging to find low carb foods that are also high in fiber. This includes the search for vegetables that can be consumed regularly under these dietary restrictions.

When it comes to vegetables, the golden rule is this: if the vegetable grows above the ground, it will typically contain fewer carbs and will be healthier to consume. But if it’s a root veggie, i.e. one that grows underground, it’s more likely to have a higher carbohydrate count. In this article, we’ll go through our curated list of low-carb vegetables so you have an easier time putting together healthy and nutritious meals.


Spinach is one of the vegetables with the lowest carb count per gram, containing only four grams per cup of boiled spinach and one gram per cup of raw spinach. The low amount of carbs in spinach makes it an excellent choice if you want to get plenty of nutrients like vitamin K and reduce the risk of heart and eye problems.


Even though avocado is technically a fruit, it’s mainly consumed as a vegetable and is one of the healthiest and most nourishing low-carb produce items you can consume. A cup of chopped avocado contains approximately 13 grams of carbs, but most of them come from fiber, making the mighty avocado an excellent low-car/high-fiber food choice. Avocados contain a lot of monounsaturated fats, which makes it one of the best keto vegetables as well.


Even though many people aren’t particularly fond of broccoli, it happens to be a staple on the low-carb veggie list. One cup of broccoli contains only six grams of carbs and provides you with a ton of nutrients, including vitamin C and vitamin D, which works in conjunction with calcium to improve bone health.


Zucchini, especially the summer squash variety, is an excellent choice when looking for low-carb vegetables. Containing around four grams of carbs per cup, zucchini is a veggie that goes great with almost everything and it is super easy to prepare. You can saute it, grill it, blend it, juice it, roast it, spiralize it, or peel it into strips to make noodle free lasagna. It also contains vitamin B6, folate, vitamin C, vitamin K, and a boatload of other nutrients.


Not too long ago, it seemed like you couldn’t look up a diet without kale being at the center of it. And while that fad has slowly passed, kale remains a superfood and the benefits that this leafy green offers are still just as strong. Kale has only seven grams of carbs per cup and comes with a powerful punch of vitamin C and vitamin A.

Green Beans:

Green beans should be at the center of any well-balanced and nutritious diet, especially when you consider how many benefits these low-carb vegetables, or legumes to be precise, can offer. Green beans, otherwise known as string beans, contain 10 grams of protein per cup and provide a significant amount of calcium, magnesium, vitamin A, and various other nutrients.


The thing that makes cauliflower such a great option for those looking to consume low-carb vegetables is the versatility aspect. Similar to zucchini, cauliflower can take on a variety of flavors by incorporating it in stews, soups, salads, and can even as a potato, rice, or pizza crust substitute. With just five grams of carbs per cup, it’s a great low-carb veggie that also comes packed with a lot of vitamin K.


Cabbage is another excellent veggie, working to prevent a range of diseases and offering a lot of vitamin C and vitamin K. Men are often encouraged to consume cabbage because it benefits prostate health. With just five grams of carbs per cup, you can safely insert cabbage into any low-carb diet that you’re following.


There’s a reason why tomatoes have become a staple in many kitchens: they are delicious, versatile, and offer a range of health benefits. There are only six grams of carbs in cherry tomatoes per cup, and you’ll also get plenty of potassium, vitamin C, vitamin A, and vitamin K.


Although eggplant isn’t a vegetable that’s enjoyed by everyone, it’s incredibly beneficial, especially when you’re trying to lower your carb intake. It contains just eight grams of carbs per cup has been known to assist with lowering cholesterol levels, thus improving heart health.


Bell peppers are not only a low-carb vegetable, they’re also a powerful source of antioxidants, helping to protect your body from cancerous cells. With just nine grams of carbs per cup, you can have bell peppers in almost any diet, especially considering the health benefits, which are attributed to the compound known as capsaicin, and the staggering amount of vitamin C that it contains.


As you might have guessed, cucumbers are one of the best low-carb vegetables because they are mostly comprised of water. There are just four grams of carbs in one cup of cucumbers, which is one of the lowest numbers on this list. Cucumbers also offer substantial amounts of vitamin E, which can be harder to come by.

The Benefits of Low Carb Diets:

We’ve gone through some of the best low-carb vegetables and explored why each of them is beneficial, but why should you opt for a low-carb diet in the first place? Well, there are numerous benefits that come with avoiding high-carb vegetables and opting for a diet that’s rich in plant-based protein, healthy fats, and vital nutrients that the veggies on this list can offer.

Low carb diets can help you lose weight, reduce cravings for unhealthy food, increase your levels of healthy HDL cholesterol, reduce blood sugar levels, and lower blood pressure. In this article, we explored some of the best low-carb veggies you can choose from when following a low-carb diet.


Related Questions

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    Q: What are your diet and supplement recommendations for a baby that has Candida - 17 months old? She can only eat meat/eggs/low carb vegetables (no sugar, starch, fruit, corn or potato). Please advise. I bought your Children's detox and elixir products. I haven't given them to her. The mom did have Candida when she was pregnant with the child.


    By all means, start giving the baby the herbs!

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    Q: I usually take a few supplements a day.... vitamin E, flax, vitamin c, and calcium/magnesium. I am wondering if they are still necessary to take while on a raw food diet and the anti viral cleanse?


    NO, you don't need to take anything additionally while on the Anti-Viral kit and regimen.

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    Q: Can I take the Moringa Formula instead of the Vitamin C formula, and still get the necessary nutrients that my body needs from Vitamin C? My daily regime will goes as follows: Electric Green Combo, Iodine, and Moringa Formula or/and Vitamin C based on your answer. Thanks.


    You sure can! Ounce per ounce it contains 6 to 7 times the amount of Vitamin C in orange juice. Although moringa will provide you with a plethra of vitamins and nutrients, you still must eat foods that also bring you these nutrients. Supplements are just that, something added to help complete a diet or dietary needs.

    Product Links:
    Moringa Formula
    Moringa Extract

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    Q: I had my annual physical in November 2008, where it was determined that my Vitamin D levels were low (17). I did the Full Body Detox in January, which was great. I ordered and started taking the Vitamin D pills after the detox. I went to the Dr. in March, and was retested for the Vitamin D deficiency. My levels had dropped even lower to 8. Was there something else I should have been taking with the Vitamin D?


    When working on the blood you should never isolate (like only be concerned with Vitamin D levels). The body is holistic, and so is the blood. Focus on the entire blood. You should take (in addition to the Vitamin D) Blood and Lymphatic Formula, Iron Phosphate, and Vitamin C Formula. These help cleanse, purify, and rebuild the blood.

    Product Links:
    Blood & Lymphatic Formula
    Iron Phosphate
    Vitamin C Formula

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    Q: Hi, I am a 59 yr old female who has diabetes and weighs aprox. 425 lbs. I also have Lymphedema along with a bad case of tendonitis in my left rotator cuff, as well as kidney disease. That being said, I guess I am a mess! I have tried loose weight and eat normal but after all these years I am asking myself, "what is normal"? I have been thinking about going on a raw food diet but, have no idea where to start! I know it includes salads but, I am sure I will get board quickly eating just that. I also am wondering what does one eat for breakfast other then fruit of which I have to be very careful of because I am a brittle diabetic and am on insulin. I am so tired of failing and want to succeed this time! I want to be able to walk and stand for long periods of time and be independent again. I do have an under-active thyroid and am currently taking 137 mic. of thyroid. Can you send me some information on an anti inflammatory, low protein,low carb. diet? Thank you.


    I can definitely help you! 

    I run an online vegan health/fitness/nutriton program over skype at www.theveganeffect.com. I have coached many to their best health and have reversed all of the problems you have. Please check out the site!

    Let's go through them one by one shall we? Lymph-edema is a build up of fluid. Your lymphatic system like your liver and kidney are your bodies garbage men. When toxicity gets to overwhelming your garbage men go on strike or are just overwhelmed. You should do a cleanse/detox and do exercises that stimulate the lymphatic system. The best would be a mini trampoline. Just 15 minutes a day goes far. Lympedema is healed by a high alkaline diet. Increasing greens and fruits while decreasing dairy, meat, alcohol, salt, and processed food.

    Tendonitis can be healed also by an anti-inflammatory diet . Increasing berries and greens while decreasing dairy, meat, salt, and alcohol. 

    Thyroid can be repaired also by an alkaline diet and detox. You can find a thyroid support formula at dherbs.com.

    Diabetes is reversed using a low fat raw vegan diet. In 30 days you can completely get off insulin if you cut out the fat and get on a high carb raw vegan diet. The only programs who are actually reversing diabetes are using the same protocol as my program. I do not do a low carb diet especially when reversing diabetes. None of the programs healing your condition do either. Diabetes is not a carb issue but a fat issue. Fat coats your cells and blocks the sugar insulin connection. A low carb diet is a high fat diet and will only manage your condition at best.

    The first of many ebooks I will write for Dherbs is titled "Go Vegan the Healthy Way!" It is being edited nowe and hopefully soon it will be available at a low cost. Look for it on Dherbs. I will email you when it is available as well.

    A typical detox raw food program looks like this


    Green smoothie: 1 1/2- 2 cups water / 1 cup greens / 3-5 medium pieces of fruit blended.

    (see "Green Smoothie Revolution" Boutenko for more info)


    Bridge: 2-3 medium sized fruits



    Raw Wraps: collard greens as wraps/ tomato, cucumber, bell pepper / fresh herbs / Sauce (salsa/tahini/guacamole/ etc))


    Bridge:2-3 medium pieces of fruit



    Raw pasta: Zuchini sliced with a potato peeler / veggies / Homemade pasta sauce made in blender 


    Snack: Sorbet: Blended frozen fruit in a blender


    Hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: I am taking Electric Green Cell Food Formula, Iodine, Vitamin C Formula, and Vitamin E. Does taking the first three give me all the vitamins, mineral, and protein I need on a daily basis?


    You are taking all that you need, and getting 100% nutrition!

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    Q: I am 22 weeks pregnant and in the hospital on bed rest with Preeclampsia. Today I was told that the protein in my urine was up to 9 grams from 2.1 and my platelet count has dropped from 180 to 130. The doctors want to start discussing delivery, which for me would mean the lost of a 4th child. I have been on a regimen vitamin c, primrose oil, hawthorn berries, calcium, omega fish oil, magnesium and potassium and that seemed to work for about 4 weeks. Now things have just gone bad. Is there a hope for saving my child, as things have gotten crucial?


    2nd RESPONSE: The following products are toxic to you: Vitamin C Calcium Fish Oil Magnesium Potassium Toxic products can cause pre-eclampsia! Make sure you read our article â€ECLAMPSIAâ€. Start getting your products from Dherbs because we are all natural (herbal-based) and you can trust our integrity.

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    Q: How many mgs is the Vitamin D?


    Because we don't sell pharmaceutical grade products, we are not into the measurement of nutrients. The government only requires drugs to be measured so as to prevent over-dosage. Herbs are food and therefore one cannot overdose.

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    Q: Re: Daily Regimen for Weight Loss, Inflammation, and Staying Regular. Hello, I used the full detox and loved it. I lost 15 lbs and would like to continue using something natural to help with the weight loss. Also, quite honestly I loved the ease of the bm's. Even before I began the detox, I have limited my carb intake and it is almost painful to go to the bathroom now and laxatives can be very harsh on the stomach. So, if you could please recommend a daily regimen of dherbs that I can take that would be greatly appreciated. By the way - though I enjoyed the healthy regimen, I can not do salads everyday so don't even suggest it! LOL Thank You! Weight Loss Inflamation

    A: Congrats on your success with the cleanse, we're happy to hear that you enjoyed it. If you're looking to stop inflammation within the body, continue to recondition your bowels and lose additional weight it would be best for you to cleanse again. It's safe to do the cleanses back to back. A lot of foods contribute inflammation and not being regular in regards to the bowels. If you keep a balanced diet you'll be able to achieve your goals. Raw food doesn't just mean salads. The main purpose for the raw food diet was to benefit from the foods and to give your body a break from the foods it’s accustom to. You’re giving your body everything that it NEEDS. Most people are successful with the cleanse and the diet when you open yourself up to the change. The diet was not intended to be a challenge, it's to benefit from live foods that help your body. If you decide to cleanse again, we suggest embracing the diet and trying new types of raw meals.

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    Q: I currently take a garlic pill once a day, multi-vitamin pill once a day, and two maximum strength fish oil pills daily to address my cholesterol and vitamin intake. Do you have? Herbal pills that can help me lower my cholesterol and some form of a cleansing for male customers, which addresses excess fat?



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    Q: My dog has kidney disease and is ill. The vitamin supplement I use has helped and KD food for kidney. However, he is anemic due to low red blood count hormone in kidney that makes bone marrow produce more red blood cells. I am searching for product to stimulate production of red blood cells soonest.


    Try the CAT AND DOG VITAMIN C-BIOFLAVANOID FORMULA for companion animals.

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    Q: Can you combine Vegetables (green leafy) with Vegetables (fruit-vegetables)? Are fruit-veggies considered fruit or veggie?


    Green leafy veggies may be combined with fruit-veggies (cucumbers and tomotoes). Fruit-veggies are really fruit. You can always tell because of the seeds. Technically, anything that contains seeds is a fruit!

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    Q: I have read about your detox system on your site and others. Here is the product that I am thinking about purchasing: Full Body Detox I have some questions... 1) Is there a diet plan or eating plan that comes with this order? and 2) I have 100 pounds to lose and am thinking about going on the Medifast plan. That is a high (vegetable) protein diet with no fruit and not a lot of vegetables allowed. Would these supplements in the detox plan help my organs that might be taxed a bit on this diet with very little vegetables and no fruit? I am skeptical about #2...I think raw fruits and vegetables are so important inour diets, yet, I do need to drop weight fast. I look forward to any thoughts that you might have.


    Yes, the Full Body Cleanse comes with a dietary regimen prescribing an all-raw foods diet (fruits, vegetables, raw nuts and seeds). This means no meat, dairy, grains, or processed foods.

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    Q: I'm interested in purchasing your : VITAMIN E , but noticed that it does not contain Mixed Tocopherols d-alpha, d-beta, d-delta, and d-gamma. It is my understanding that the best Vitamin E to take is one that consists of the above-mentioned ingredients and should also be unspecified and cold pressed. It appears that yours does not contain these ingredients. Can you explain?



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    Q: I am an African American, 70 years old, and in good health and physical condition. I jog/walk 1 1/2 miles 5 days a week, do pushups and sit ups daily. But, I have low bone density, on the following medication: once a month Itake 1 capsule of Ergocalciferl 50,000 mg; once a week I take 1 tablet of Alendronate 70mg (Fosamax) a week (same day), and daily one tablet of calcium 500 with Vitamin D, and a multi-vitamin tablet. My questions are: 1) is there a herbal product to replace each, Ergocalciferl, Alendronate, Vitamin D, and what do you recommend for a multi-vitamin purpose and something to boost my energy level? Thanks, I will wait to receive your response.


    I would recommend you take KHEMETIAN GOLD, ELECTRIC GREENS CELL FOOD, IRON PHOSPHATE FORMULA, and CALCIUM FORMULA to replace these products you listed that are harmful to you. All of the above will nourish you with the necessary nutrients your body requires.

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    Q: I am using most of your Diabetes related Herbs, but I have found that I could not control my sugar cravings without the use of large amounts of Vitamin B-12. Isn't there anyway you could prepare an Herbal preparation of Vitamin B-12 ? I have tried your B Vitamin Complex product and it did not do what I wanted.


    You need to get to the root of your sugar cravings. Detoxify your body, use sugar alternatives: MAPLE SYRUP, STEVIA, AGAVE NECTAR, VEGETABLE GLYCERIN, etc. Try Dherbs Sugar Buster(3 caps in the morning on an empty stomach and before you eat anything sweet).

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    Q: Can I give the VITAMIN B COMPLEX to my daughter age 9+ who is having epilepsy? I understand that vitamin B complex can be of great help to those who suffer from epilepsy? Will this DHerbs.com B-Vitamin Complex safe for her consumption? If yes, what is the dosage for her to take?


    The VITAMIN B COMPLEX (1 capsule daily for her) is SAFE! Did you read the "EPILEPSY (SEIZURES)" article? If not, you should!

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    Q: I was wondering if it is necessary to take a prenatal vitamin if I will by using your product called healthy pregnancy, since it already has lot of nutrients in it.


    It's optional to use prenatal vitamin when using our Healthy Pregnancy Formula. It's your choice!

    Product Links:
    Pre-Natal Formula

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    Q: What is the difference between Vitamin D, and D3? I understand that this vitamin is very helpful in warding off the various flu strains.


    I highly recommend that you first read the article on the Dherbs.com website written about the so-called swine flu. Here is a link below that you can follow to go directly to read the article. "Vitamin D", is a term for the collective group of fat-soluble prohormones which includes that of D3. There has been research stating that vitamin D serves as an important regulator of immune system responses. That being said, I also recommend that you check out the following all natural, plant-based formulas that you can purchase from DHERBS.com, Vitamin D Formula, Immune Support, and Vitamin C Formula. These can all be beneficial to building a strong immune system so as to be proactive in your maintaining your health!

    Swine Flu Virus - Pharmaceutical Cartel Up To Its Old Tricks

    Product Links:
    Vitamin D
    Immune Support
    Vitamin C Extract

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    Q: How often should one eat cook food? I'm a vegan, I do not consume any meat, seafood, milk what so ever. I eat water cresses like everyday so as cook food. Like white rice with black bean sauce, spinach, and pasta at time's I'll eat some Chinese fried rice, veggie roll, steamed vegetables, any advice?


    You can eat cooked food as much as you like. However, try to incorporate as many nutrient-dense raw foods, such as fresh fruits and vegetables, raw nuts and seeds, into your diet to make sure you are receiving an adequate amount of nutrients.