Keto Recipes - Created Date : 20.1.2020

The Ultimate Guide To Carbs In Vegetables

The Ultimate Guide To Carbs In Vegetables

The Ultimate Guide To Carbs In Vegetables

If you’re going low carb, The Ultimate Guide To Carbs In Vegetables will guide you in choosing which vegetables are best to incorporate in your diet. Each value is the net carbs per 100g using cronomter.comNet carbs is the total carb value, minus the fibre.

Vegetables are definitely healthier (and better choice) when preparing meals. However, it must be noted that different types of vegetables have different nutritional values.

Take a look at the graphic below to see the carbs in vegetables, using the easy photo grid … or print it out and keep it on your fridge.


When you decided to begin the low-carb lifestyle, the first thing that probably came to your mind is that you’re going to eat a lot of vegetables to bulk up your meals. You might even have thought that you can eat as much as you want!

That’s not really the case with the low-carb lifestyle. Although vegetables are healthier and much better options for bulking up meals rather than bread, pasta or rice, you also need to be aware of the carbs in vegetables. Some vegetables such as starchy root vegetables should be avoided in large quantities.

The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. – CLICK HERE

What About High Carbs In Vegetables?

Personally, no vegetables are off-limits, but I am aware of the carbs in vegetables and account for them in my daily allowance. I also allow my children to eat whatever vegetables they like, but starchy root vegetables do make much less of an appearance for them than they used to. My family prefer to bulk up our meals with lower-carb vegetables.

If however strict blood sugar control is required, or you still have weight to lose, then knowing the carbs in vegetables is a must.

There are ways you can still enjoy some higher-carb vegetables (see below for recipes) with some tricks to make them lower carb. For example, enjoy an occasional parsnip, but use a vegetable peeler to create thin ribbons then fry them gently in coconut oil. The coconut oil will make you fuller faster and for longer, and one parsnip will go a long way.

If you really want to enjoy a higher carb vegetable, especially with friends and family so you don’t feel left out or to please your host, just have a small piece, truly enjoy and savour it, and don’t go back for seconds.


Vegetables are packed with fibre, micronutrients and phytonutrients. They provide us with vitamins and minerals that processed and fortified food just cannot come close to.

One argument when we give up whole grains is that we will become deficient in nutrients and fibre. My counter-argument is that any loss of fibre of fortified nutrients is more than made up with our increased intake for vegetables. Additionally, we eat our vegetables with healthy fats which help make them more palatable (especially for children) and enhances the absorption of the fat-soluble vitamins A, D, E and K.

When you eat low carb, sandwiches and pasta dishes are long gone, but the volume of vegetable increases. Many vegetarians I know who have made the swap to LCHF have commented that their vegetable intake has skyrocketed once they stopped basing their meals on pasta, rice and whole grains.

Knowing the carbs in vegetables, just allows you to make an informed choice. Eating real, unprocessed food is the backbone of LCHF.

The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. – CLICK HERE

Carbs in vegetables – top recipes

Click on any of the pictures to take you straight to each recipe. I have given vegetarian options for those recipes that contain meat.

Spinach 1g net carbs per 100g

Spinach carbonara can be made with spinach, silverbeet or any leafy green vegetable. It is flavoured with bacon, garlic and cream cheese to make for an incredibly tasty and satisfying side dish or even a main meal.

To make it vegetarian, simply omit the bacon.

Lettuce 2g net carbs per 100g

For me, this is the ultimate LCHF meal. Chicken Caesar salad. It is low carb. moderate protein and high healthy fat from the homemade mayonnaise.

To make it vegetarian, simply omit the chicken and anchovies. Replace with smoked salmon (if pescatarian) or various cheeses.

Asparagus 2g net carbs per 100g

Asparagus wrapped in prosciutto, then covered in parmesan are amazing. They can be cooked in the oven or on the bbq. It can be served as a side dish, appetiser or a small main meal.

To make this vegetarian, simply omit the prosciutto and cover in any cheese you prefer.

Avocado 2g net carbs per 100g

There are so many recipes to use avocado, simply on it’s own, stuffed with tuna mayonnaise or as my favourite, guacamole. But before you start any of them, watch my video “how to cut avocados the easy way”. I never knew I cut them completely different to anyone I know.

Cauliflower 4g net carbs per 100g

An absolute staple in low-carb cooking is cauliflower rice. Don’t let anyone tell you it’s bland, they just haven’t found the right recipe yet. I like to flavour mine intensely. For a curry, I will cook it in coconut cream and add some spices, for stir fries, I might add some herbs or stir fry liquid that comes out as vegetables cook.

Zucchini 3g net carbs per 100g

Have you made zoodles yet? They are the perfect replacement for pasta. Packed with nutrition and fibre make these ribbons so delightful in low-carb spaghetti bolognese. Another low-carb must try recipe.

Kale 4g net carbs per 100g

Kale pesto is a super way to use abundant basil and kale from the garden. Versatile as a dip or stirred through zoodles.

Brussels Sprouts 5g net carbs per 100g

Who doesn’t love the sound of buttery bacon Brussels sprouts? There is a hint of orange and walnut in there (both are optional) but this has changed many Brussels sprouts hater, into a Brussels sprouts convert.

To make this vegetarian, omit the bacon and add garlic instead.

Pumpkin 6g net carbs per 100g

Slow cooker bacon and pumpkin soup is a great winter warmer. Just throw it all in the slow cooker, and dinner is ready when you come home. The coconut cream makes this soup especially filling.

To make a vegetarian version, don’t add bacon but use extra vegetable stock, garlic and nutmeg to flavour.

Beetroot 7g net carbs per 100g

Although beetroot is a root vegetable and considered too high for many, I like to use it to bring amazing colours to my salads. Add plenty of cheese and walnuts and this could easily be a main meal.

Leeks 12g net carbs per 100g

Leeks are high in carbs, but if you serve them as a small side dish, covered in cream and garlic, then you won’t be able to overindulge. This is my absolute favourite way to enjoy leeks.

The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. – CLICK HERE


I notice you don’t write much about tofu or soy milk….ever since I started your program, I have tofu with my veggies and olive oil…i have cut out all pasta, bread , potatoes and sugar…i love my new way of eating but I WONDER if the tofu is ok

I avoid all soy products and tofu products due to the possible effects of the phytoestrogen and isoflavones from soy. I also don’t see the need myself to use soy or tofy as I do not need to replace animal protein or milk products. I hope that helps ??

Complex carbohydrates are actually very good for you. There’s nothing wrong with eating”high carb” oats for example. Complex carbs metabolise similar to that of fats and protein. It’s simple sugars which do the damage. High carb or low carb whole foods are equally beneficial and neither will make a significant contribution to weight gain or other health issues if consumed in healthy quantities.

That depends on the vegetable in question. 100g is the easiest way to compare carb values. If I referred to cups, then I would get complaints it isn’t per 100g as per most nutritional panels. It’s simply intended to be a visual guide as to what are better options when choosing vegetables ??

Thank you for such comprehensive and helpful info on carbs! I am new to the low carb lifestyle and it is overwhelming at times. These quick references are making it so much easier for me to make the right food choices.

Wow Patti, you are amazing. I’m overjoyed my site is helping you. To join my email community and get weekly updates of recipes, articles and tips, click here. You will also receive my Low-CARB FAQ & Diet Sheet. Welcome ??

Yes g stands for grams. That is about 3.5 T in WEIGHT equality but NOT volume equality. So you would need a scale to weight any foods you wished to use based on the info in this chart. The logic of using this standard weight is great — that way you can assess the relative high carb and low carb veggies on the basis of a low carb veggie of 2 net grams carb would be a LOT healthier to eat than the same amount of a veggie with 13 net carbs per 100 grams weight.

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