Top 16 Vegetables Low in Net Carbs

Written by Daisy Whitbread, MScN
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Top 16 Vegetables Low in Net Carbs

Vegetables are among the most nutrient-dense foods around, providing the most vitamins and nutrients per calorie than other food groups. When looking for vegetables low in net carbs, choose mostly dark leafy green vegetables. There are a lot of different kinds of dark leafy greens, and this article attempts to highlight some which might be new to you. Try to find these greens and try something new.

Net carbs are equal to total carbohydrates minus the amount of fiber. The theory is that we do not digest the carbohydrates trapped in fiber.

Vegetables low in net carbs include alfalfa sprouts, endive, rapini, arugula, lettuce, celery, bok choy, asparagus, mushrooms, and spinach. Below are the 16 vegetables lowest in net carbs, for more, see the ranking of 200 vegetables low in net-carbs.


List of Vegetables Low in Net-Carbs

Alfalfa Sprouts

#1: Alfalfa Sprouts

Net-carbs
per Cup Raw
Net-carbs
per 100g
Net-carbs
per 200 Calories
0.1g0.2g1.7g
Source: Nutrition Facts for Alfalfa Sprouts
Endive Leaves

#2: Endive

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
0.1g0.3g2.9g
Source: Nutrition Facts for Endive
Broccoli Raab (Rapini)

#3: Broccoli Raab (Rapini)

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
0.3g0.3g1.9g
Source: Nutrition Facts for Cooked Broccoli Raab
Arugula

#4: Arugula

Net-carbs
per Cup Fresh
Net-carbs
per 100g
Net-carbs
per 200 Calories
0.4g2.1g16.4g
Source: Nutrition Facts for Arugula
A head of lettuce

#5: Lettuce

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
0.6g1.6g20.9g
Source: Nutrition Facts for Green Leaf Lettuce
Stalks of Celery

#6: Celery

Net-carbs
per Cup Raw
Net-carbs
per 100g
Net-carbs
per 200 Calories
0.9g1.4g17.1g
Source: Nutrition Facts for Celery
Bok Choy

#7: Pak-Choi (Bok Choy)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
1.3g0.8g13g
Source: Nutrition Facts for Pak-choi (Bok Choy) (Cooked)
Heads of asparagus

#8: Asparagus

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
2.4g1.8g17.8g
Source: Nutrition Facts for Asparagus
Mushrooms

#9: Mushrooms (Button)

Net-carbs
1 Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
2.4g2.2g17.2g
Source: Nutrition Facts for White Button Mushrooms (Stir-fried)
A Bowl of Spinach

#10: Spinach

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
2.4g1.4g11.7g
Source: Nutrition Facts for Cooked Spinach
Napa Cabbage

#11: Napa Cabbage

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
2.4g2.2g37.2g
Source: Nutrition Facts for Cooked Napa Cabbage
Zucchini

#12: Zucchini

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
3g1.7g22.5g
Source: Nutrition Facts for Cooked Zucchini
Collard Green Leaves

#13: Collard Greens

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
3.1g1.7g10g
Source: Nutrition Facts for Cooked Collards
A head of cauliflower

#14: Cauliflower

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
3.2g3g23.8g
Source: Nutrition Facts for Cauliflower
Sliced Okra

#15: Okra

Net-carbs
per Cup Cooked
Net-carbs
per 100g
Net-carbs
per 200 Calories
3.2g2g18.3g
Source: Nutrition Facts for Cooked Okra
Sliced Cucumber

#16: Cucumber

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
3.3g3.1g41.7g
Source: Nutrition Facts for Cucumber

See All 200 Vegetables Low in Net Carbs

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.