You might be thinking, after starting the keto diet, “What are the best keto-friendly vegetables I can eat?”
Vegetables are an essential part of the keto diet, along with protein and healthy natural fats.
Vegetables are low in calories but rich in essential nutrients, vitamins and minerals.
Additionally, many of them are low in carbs, making them an excellent choice for people on low-carb diets.
Where you can enjoy many health benefits, for example, it can provide your body with all the minerals and vitamins it needs. Plus, it may help avoid symptoms of keto flu easily or help you stay in ketosis or cope with hunger during the diet.
Did you know?
Some studies have shown that nuts have significant nutritional benefits, especially in terms of reducing the risk of heart disease. Because they contain monounsaturated and polyunsaturated fats such as omega-6 and omega-3 in addition to a group of saturated fats.
How to Choose keto-friendly vegetables
On the keto diet, you will need to consume 12g to 20g of net carbs from vegetables per day. Maintaining your total carbohydrate intake should be your primary goal.
We recommended focusing on eating leafy greens and other non-starchy vegetables. But do not eat vegetables that cross the recommended limit of carbohydrates. (In other words, less than 20 grams of carbs per day)
Keto-Friendly Vegetable List: What You Can Eat and Avoid on a Low-Carb Diet
There is a simple rule to help us determine and know the answer to this question. The basic rule: Vegetables should be low in carbs, and to help with that, follow these rules.
- Vegetables that grow above the ground are usually low in carbohydrates.
- Vegetables that grow underground often contain more carbohydrates, so you have to be extra careful when eating them (especially potatoes).
11. Low Carb Vegetables
* Here is a list of 11 keto-friendly vegetables that you can freely consume on the keto diet.
1. Cauliflower
Cauliflower is increasing in popularity with the advent of low-carb diets such as keto, and paleo. This vegetable is very versatile, as you can eat it in different forms raw, roasted, or fried.
Cauliflower is one of the best keto-friendly vegetables, as it is low in carbs. Also contains many nutrients that are beneficial for a healthy body.
Cauliflower is a good source of folate and vitamin B (necessary for making DNA and other genetic materials, as well as for cell division). It is also an excellent source of bone-improving vitamin K and vitamin C.
* Health Benefits of Cauliflower
- Helps manage a healthy weight
- Reduces Heart Disease Risk
- May Help Protect Against Some Cancers
* Cauliflower Nutrition Facts
Serving size: 1 cup (100 g) of chopped cauliflower contains:
- Calories: 25
- Carbs: 5g
- Dietary fiber: 2g
- Fat: 0g
- protein: 2g
2.Cabbage
Despite its impressive nutritional content, it is often overlooked. Due to its versatility in cooking, because it is inexpensive but full of nutrients, cabbage is a great supplement to a healthy lifestyle.
Cabbage is a good source of vitamins and minerals such as potassium, folate, and vitamin K. It can also provide some calcium, vitamin A, and vitamin C.
Cabbage comes in a variety of shapes and colours, including red, purple, white, and green, and the leaves may be smooth or crinkled.
* Health Benefits of Cabbage
Cabbage is one of the keto-friendly vegetables, as it is nutritious and low in carbohydrates and can boost the body’s immunity against diseases.
- Promotes Cardiovascular Health
- Supports Brain Health
- Improves Glucose Control
- May Lower Cancer Risk
* Cabbage Nutrition Facts
Serving size: 1 cup (89g) of raw chopped cabbage provides:
- Calories: 22
- Carbs: 5.2g
- Fiber: 2.2g
- Fat: 0.1g
- Protein: 1.1g
3. Avocado
Some nutritionists consider avocados healthy food. When you add it to your favourite dishes, this delicious fruit offers health benefits. But when you look at these benefits, you will be surprised.
The calories in avocados are not only high, but most of them come from fats. So the question is, should this fruit be included in your keto diet or not?
The answer is yes because the keto diet is low in carbs and high in fat.
A whole avocado is a good source of many vitamins such as vitamin C, folate or folic acid (are forms of vitamin B-9), vitamin K, vitamin E, niacin(vitamin B3), and pantothenic acid.
A whole avocado contains some minerals such as potassium, magnesium, manganese, copper and magnesium.
* Health Benefits of Avocado
- Improve diabetes management
- Cholesterol is better
- Help lose weight
* Avocado Nutrition Facts
1 Serving (About 1/3) for a medium-sized avocado
- Calories: 80
- Total Carb: 4g
- Fiber :3g
- Total Fat: 8g
- Protein: 1g
4. Broccoli
Broccoli is another keto-friendly vegetable because it is known for its beneficial health effects. It is rich in many nutrients, such as (fiber, vitamin K, vitamin C, manganese, iron and potassium), and it is very rich in protein compared to other vegetables.
Can be enjoyed either raw or cooked, but recent research shows that gentle steaming provides the most health benefits.
* Health Benefits of Broccoli
- May Support Heart Health
- May Protect Against Some Types of Cancer
- Antioxidants and dietary fiber may help control blood sugar
- Contains powerful antioxidants that provide protective effects for health.
* Broccoli Nutrition Facts
One cup (91 g) of raw broccoli provides:
- Calories: 31
- Carbohydrates: 6 g
- Fiber: 2.4 g
- Fat: 0.4 g
- Protein: 2.5 g
5.Zucchini
Zucchini is summer squash. They are known to come in a variety of shapes, sizes and colours.
Zucchini is easy to find in most markets, as it provides some micronutrients for a healthy body, as it is an excellent source of vitamins C and B6.
They also provide vitamin A, folic acid, riboflavin, and thiamine, but in small amounts.
As for the minerals in zucchini, we mention manganese and potassium and small amounts of magnesium and phosphorous.
* Health Benefits of Zucchini
- Better Skin
- Decreased symptoms of premenstrual syndrome
- Cancer prevention
- In folk medicine, zucchini is used to treat colds, aches and various health problems. (However, not all of its uses are supported by science)
* Zucchini Nutrition Facts
1 cup (223 g) of cooked zucchini contains:
- Calories: 17
- Carbs: 3 g
- Fiber: 1 g
- Protein: 1 g
- Fat < 1 g
6. Spinach
Spinach is a leafy green vegetable.
Moreover, it is considered a very healthy source, as it is loaded with nutrients and antioxidants.
You may ask this question a lot, what do I cook today, do not think much, we recommend preparing a very delicious dish of spinach, whether you eat its own or in another dish.
There are many ways to prepare spinach at home and eat it cooked or raw, or you can buy it either canned or fresh.
Spinach is a great source of many minerals and vitamins, such as:
Spinach is high in vitamin A, and Vitamin C (This vitamin is a potent antioxidant that promotes immune function and skin health), and Vitamin K1 (is important, for blood clotting).
Finally, folic acid(this compound, also known as folate or vitamin B9, is important for pregnant women and necessary for normal cellular function and tissue production) and iron(is an excellent source of this important mineral).
* Health Benefits of Spinach
- Protects eye health
- Boosts blood functions
- Promotes weight management
- It reduces the risk of cancer
* Spinach Nutrition Facts
Serving size (100 g) of raw spinach are:
- Calories: 23
- Carbs: 3.6 g
- Fiber: 2.2g
- Fat: 0.4 g
- Protein: 2.9 g
7. Green beans
Green beans are a staple in many American cuisines. They are a popular side dish for family dinners, party meals, and dinners.
Whether you boil them, cook them, or eat them straight from the can, green beans are a good addition to your ketogenic diet.
Green beans are not only a delicious and low-calorie snack, but they also provide several key nutrients for a healthy body.
Green beans are an excellent source of fiber, vitamin C, folate, vitamin K, and silicon. (Silicon is essential for healthy bones, skin and hair)
* Health Benefits of Green beans
- Maintain a healthy weight
- Helpful for bone health and heart health
- Great for skin, hair and nails
* Green beans Nutrition Facts
1 standard cup of canned beans (150 grams) contains:
- 28 calories
- Carbohydrate: 5.66 g
- Fiber: 2.6 g
- Fat: 0.55 g
- Protein: 1.42 g
8. Cucumbers
Although cucumbers are generally considered a vegetable, they are a fruit.
It is rich in beneficial nutrients, as well as certain plant compounds and antioxidants that can help cure certain conditions and even prevent them.
Additionally, cucumbers are low in calories and contain lots of water and soluble fiber, making them ideal for hydration and weight loss.
* Health Benefits of Cucumbers
- Contains antioxidants
- It may aid in weight loss
- Helps reduce blood sugar
- Easy to add to your diet
* Cucumbers Nutrition Facts
Serving Size (One 11-ounce )-300g unpeeled, raw cucumber contains:
- Calories: 45
- Carbs: 11 g
- Fiber: 2 g
- Total fat: 0 g
- Protein: 2 g
9. Tomatoes
Are tomatoes a fruit or a vegetable?
Scientifically speaking, tomatoes are a fruit. Botanists classify tomatoes as a fruit because they develop from the ovaries of flowering plants and contain seeds.
But since tomatoes are usually prepared and served as vegetables, generally everyone believes they are vegetables.
Tomatoes can also come in several colours, including yellow, orange, green, and purple, and they are usually red when ripe. Moreover, there are many subspecies of tomatoes with distinct types and tastes.
They are also a good source of vitamin C, folate, potassium, and vitamin K.
Since it is considered an essential and healthy food source, it has linked with many health benefits, including reduced risk of heart disease and cancer.
* Health Benefits of Tomatoes
- Supports Heart Health
- Eye health
- Skin health
- It may reduce diabetes complications
* Tomatoes Nutrition Facts
One small (100 grams) raw tomato contains:
- Calories: 18
- Carbs: 3.9 g
- Fiber: 1.2 g
- Fat: 0.2 g
- Protein: 0.9 g
Note that tomatoes are low in carbohydrates, so they are keto-friendly vegetables that should be included on the keto diet.
10. Green Peppers
Green pepper is one of the indispensable vegetables, not to mention its delicious taste, and its multiple uses in our daily recipe.
It is rich in many vitamins like A, C, E, K, B6, potassium, folate, and contains no high calories and helps add balance to our daily healthy diet.
* Health Benefits of Green pepper
- Anaemia prevention
- Improve Eye Health
* Green pepper Nutrition Facts
Serving Size: 1 medium
- Calories: 24
- Carb: 6 g
- Fiber: 2 g
- Fat: 0 g
- Protein: 1 g
11. Kale
Among all other healthy vegetables, kale is the king.
Kale is a member of the cabbage family, with broccoli, collard greens, and Brussels sprouts considered cruciferous vegetables.
It is one of the most nutrient-dense foods. If you really want to increase your nutrient intake, consider eating kale.
Especially since some nutrients are generally lacking in the modern diet, such as calcium, magnesium and potassium.
* It contains many nutrients such as Vitamin A, Vitamin K, Vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), Vitamin B6, Calcium, Manganese, Copper, Potassium, Magnesium, iron and phosphorus.
* Health Benefits of Kale
- Contains powerful antioxidants Like (Kaempferol and Quercetin)
- It helps you lose weight
- Kale can help reduce cholesterol (which may decrease the risk of heart disease)
* Kale Nutrition Facts
A 67-gram serving of kale contains:
- Calories: 28.1
- Carbs: 5.6g
- Net carbs: 4.4g
- Fiber: 1.1g
- Total Fat: 0.4g
- Protein: 1.9g
6. High Carb Vegetables
1. Potatoes
Potatoes are a root vegetable, and a staple food for many people, as they are prepared and presented in various forms.
It is also known to be relatively cheap, easy to grow and contain a wide variety of nutrients.
But potatoes are not a good choice for people who follow a low-carb diet, such as keto, as they are among the vegetables that should be avoided on a keto diet because they are high in carbohydrates.
* Potatoes Nutrition Facts
1 medium (6.1 ounces or 173 grams)baked potatoes, including the skin, contains:
- Calories: 161
- Carbs: 36.6 g
- Fiber: 3.8 g
- Fat: 0.2 g
- Protein: 4.3 g
2.Sweet potatoes
Sweet potatoes are also a starchy root vegetable that is grown around the world and has a sweet taste.
They come in a variety of shapes, sizes, and colours and are rich in vitamins, minerals, antioxidants, and fiber.
Plus, it provides many health benefits and is easy to add to your diet.
But if you are on the keto diet, it is not a keto-friendly vegetable and should be avoided if you want a successful keto plan, as it is rich in carbs.
* Sweet potatoes Nutrition Facts
Baked Sweet Potato, With Skin, 200g/1 cup provides:
- Calories: 180
- Carbs: 41.4 g
- Fiber: 6.6 g
- Protein: 4 g
- Fat: 0.3 g
3. Yams
Yam is often confused with sweet potato. However, yam is more starchy and less sweet.
Yams are very nutritious and versatile, and they may benefit your health in a number of ways.
Potatoes are rich in vitamins, minerals, and dietary fiber, and they are also rich in carbohydrates. Therefore it is not recommended to include them in the keto diet.
* Yams Nutrition Facts
1 cup (136 g) of baked yams contains:
- Calories: 158
- Carbs: 37 g
- Fiber: 5 g
- Fat: 0 g
- Protein: 2 g
4.Green peas
As we all know, green peas are one of the most popular vegetables. It is also very nutritious and contains a fair amount of dietary fiber and antioxidants.
Research has also shown that it can help protect against many chronic diseases such as heart disease and cancer.
On the other hand, due to the anti-nutrients they contain, which can cause bloating, some people say green peas are unhealthy and should be avoided.
In addition, it is not a good option, if you are on a keto diet.
* Green peas Nutrition Facts
A 1/2-cup (170-gram) serving of green peas provides:
- Calories: 62
- Carbohydrates: 11 g
- Fiber: 4 g
- Protein: 4 g
5. Onions
Onions are one of the most popular vegetables with a different flavour, as they are grown underground.
It has many health benefits, especially as it is high in antioxidants and sulfur, and it is also high in carbohydrates.
It has even been linked to reducing cancer risks, improving bone health, and lowering blood sugar levels.
Onions are widely used in many cuisines as a flavouring or side dish, and they are a staple food.
* Some Health Benefits of Onions
- May reduce the risk of cancer
- Improve bone health
- Lowering blood sugar levels
* Onions Nutrition Facts
The nutrients found in 3.5 ounces (100 grams) of raw onions are:
- Calories: 40
- Carbohydrates: 9.3 g
- Fiber: 1.7 g
- Fat: 0.1 g
- Protein: 1.1 g
6. Carrots
Carrots are an underground root vegetable that is often claimed as the perfect healthy food for adults and children.
It is crunchy, tasty, and very nutritious. It is an especially good source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants.
Carrots are known to have a sweet taste, crunchy, and very nutritious. It is a good source of beta-carotene, vitamin K1, dietary fiber, potassium, and antioxidants.
Carrots have health benefits, too. It is a healthy weight loss food and has been linked to improving eye health and lowering cholesterol levels.
Note that carrots contain moderate amounts of carbohydrates and less sugar, compared to other non-keto-friendly vegetables like potatoes, so in this case, eating carrots can be part of the keto diet but in sufficient quantities. (in other words, you will need to restrict your portion size) .
* Carrots Nutrition Facts
One medium, raw carrot (61g) contains:
- Calories: 25
- Fiber: 2 g
- Carbohydrates: 6 g
- Net carbs: 4 g
- Fat: 0 g
- Protein: 1 g
Final recommendations:
Eating keto-friendly vegetables is one of the foundations of the keto diet. In addition to protein and healthy natural fats that you get while on this diet.
When living a low-carb lifestyle, it is important to eat some vegetables every day, but not eating a lot of vegetables, especially starchy vegetables like peas and potatoes, can undermine your efforts to lose weight and reduce carbohydrates.
Therefore, it should be eaten in appropriate quantities without excessive and not overdoing it, to maintain a healthy and balanced diet.