Net Carbs in Vegetables

Net Carbs in Vegetables – A List for Keto Dieters

This is a list of vegetables showing their carb content.

The carb content is figured as per 100 grams, or about 3 ½” ounces.  Net carbs are total carbs minus fiber. Fiber is counted as carbs, but doesn’t really absorb in the body.

Note: If you are ever stuck at a certain weight and you can’t lose anymore, try counting your carbs as total carbs and not net carbs. This will lower your carb count even more and can often break a weight loss stall.

There may be items on here that are not great for keto, like fruits.  You might think  you could still eat just one or two bites, as long as your total carbs stay in the lane.

However, anything sugary, including sweet fruit, will tend to trigger your body’s insulin response. For that reason, it’s probably best to stay away from super sugary items, even if it’s within the total carb limit.

This is a generalized guide of net carbs in foods. It’s an approximation as each individual piece of produce will vary in carb content.


Vegetables – High Quality Zone


Lettuce – 2 grams

Avocado – 2 grams

Zucchini – 2 grams

Cucumber – 2 g

Radish – 2 grams


Tomato – 3 grams

Eggplant – 3 grams

Mushrooms – 3 grams

Olives – 3 grams

Broccoli – 4 grams


Brussels sprouts – 3 grams

Cauliflower – 3 grams

Green Bell Pepper – 3 grams

Fennel – 4 grams

Red Cabbage – 5 grams

Red Bell Pepper – 5 grams


Vegetables – Medium Zone


Carrot – 7 grams

Beets – 7 grams

Peas – 7 grams

Green Beans – 7 grams

Onions – 7 grams


Vegetables – Danger Zone (carb wise)


Garlic – 30 grams

Leeks – 12 grams

Cassava – 36 grams

Ginger – 14 grams

Parsnips – 13 grams

Potatos – 15 grams

Sweet Potato – 17 grams


There’s the list of net carbs in vegetables. Of course there are many more vegetables, but these are the most common.

Remember, carbs can add up very quickly if you don’t keep your eye on them. Keep them under control and keto will work like magic.


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