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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Livtar
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