Eating Veggies on Low Carb
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Veggies are a staple of any low carb diet. Here’s a simple, Atkins low carb veggie list to save or print. Which are lowest in carbs?
- Extremely low carb veggies perfect for Atkins Induction.
- The lowest carb veggies: 0-7 net carbs per serving.
On any low carb diet, allow 12 to 15 of your net carbs to come from low carb vegetables. During the Atkins Induction phase, use the veggies from the lowest carb vegetable list and measure very carefully.
The low carb vegetables on this list are divided into two sections, according to number of net carbs per serving. Both sections have veggies that are perfect for low carb.
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Veggies for Atkins
(Veggie, Serving Size/Prep, Net Carbs)
- Alfalfa Sprouts, 1 cup/raw, 0.4
- Argula, ½ cup/raw, 0.2
- Bok Choy, 1 cup/raw, 0.8
- Celery, 1 stalk, 0.8
- Chicory Greens, ½ cup/raw, 0.6
- Chives, 1 tbs, 0.1
- Cucumber, ½ cup, 1.0
- Daikon, ½ cup, 1.0
- Endive, ½ cup, 0.0
- Escarole, ½ cup, 0.0
- Fennel, 1 cup, 3.6
- Jicama, ½ cup, 2.5
- Lettuce Iceberg, ½ cup, 0.1
- Mushrooms ½ cup, 1.2
- Parsley, 1 tbs, 0.1
- Peppers, ½ cup/raw, 2.3
- Radicchio, ½ cup/raw, 0.7
- Radishes, 10/raw, 0.9
- Romaine Lettuce, ½ cup, 0.2
Low-er Carb Veggies
These vegetables are slightly higher in carbohydrates than the lowest carb veggies above, but if you measure carefully, it’s simple to add them to your diet.
(Veggie, Serving Size/Prep, Net Carbs)
- Artichoke, ¼ of medium/boiled, 4.0
- Artichoke Hearts, 1/in water, 1.0
- Asparagus, 6 spears/boiled, 2.4
- Avocado, 1 whole/raw, 3.5
- Bamboo Shoots, 1 cup/boiled, 1.1
- Beets, ½ cup/canned, 4.7
- Broccoli, ½ cup/boiled, 1.6
- Broccoli, ½ cup/raw, 1.0
- Broccoli Rabe, 1 ounce, 1.3
- Broccoflower, ½ cup, 1.4
- Brussels Sprouts, ¼ cup boiled, 2.4
- Cabbage, ½ cup/boiled or raw, 2.0
- Cauliflower, ½ cup/boiled or raw, 1.0
- Chard, ½ cup Swiss/boiled, 1.8
- Collard Greens, ½ cup/boiled, 4.2
- Eggplant, ½ cup boiled/raw, 1.8
- Hearts of Palm, 1 heart, 0.7
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- Kale, ½ cup, 2.4
- Kohlrabi, ½ cup, 4.6
- Leeks, ¼ cup/boiled, 1.7
- Okra, ½ cup/boiled or raw, 2.4
- Olives, green, 5, 2.5
- Olives, black, 5, 0.7
- Onion, ¼ cup/raw, 2.8
- Pumpkin, ¼, cup/boiled, 2.4
- Rhubarb, ½ cup, unsweetened, 1.7
- Sauerkraut, ½ cup canned/drained, 1.2
- Peas, ½ cup edible podded, 3.4
- Spaghetti Squash, ½ cup/boiled, 2.0
- Spinach, ½ cup/raw, 0.2
- Summer Squash, ½ cup/boiled, 2.0
- Tomato, 1 raw, 4.3
- Turnips, ½ cup/boiled, 2.2
- Water Chestnuts, ½ cup/canned, 6.9
- Zucchini, ½ cup sautéed, 2.0
Using Veggies in Low Carb Meals
Stick blenders and food processors are very helpful. They can shred a zucchini or turn cauliflower into cauli-rice in a few seconds.
Zoodles and Low Carb Veggie Pasta
Spiralizers are another fun, favorite tool of low carbers.
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- Zucchini spaghetti (Zoodles)
- Cucumber ribbon strands
- Sweet potato, radish or turnip curly fries
- Long spiral squash strands
