Carb counts are provided as net carbs per 100-gram (3½-ounce) serving. The options to the left are solid keto vegetables.The options at the top are solid keto vegetables.
Carbs list
See the complete carbs list for above-ground vegetables
Spinach: 1 gram of net carbs, 2.5 grams of fiber, 3.5 grams of total carbs Lettuce: 2 grams of net carbs, 1.5 grams of fiber, 3.5 grams of total carbs Asparagus: 2 grams of net carbs, 2 grams of fiber, 4 grams of total carbs Avocado: 2 grams of net carbs, 7 grams of fiber, 9 grams of total carbs Cucumber: 3 grams of net carbs, 0.5 gram of fiber, 3.5 grams of total carbs Tomato: 3 grams of net carbs, 1 gram of fiber, 4 grams of total carbs Cauliflower: 3 grams of net carbs, 2 grams of fiber, 5 grams of total carbs Zucchini: 3 grams of net carbs, 2 grams of fiber, 5 grams of total carbs Green pepper: 3 grams of net carbs, 2 grams of fiber, 5 grams of total carbs Kale: 3 grams of net carbs, 3 grams of fiber, 6 grams of total carbs Olives: 3 grams of net carbs, 3 grams of fiber, 6 grams of total carbs Cabbage: 3 grams of net carbs, 3 grams of fiber, 6 grams of total carbs Eggplant: 3 grams of net carbs, 3 grams of fiber, 6 grams of total carbs Red pepper: 4 grams of net carbs, 2 grams of fiber, 6 grams of total carbs Broccoli: 4 grams of net carbs, 2.5 grams of fiber, 6.5 grams of total carbs Green beans: 4 grams of net carbs, 3 grams of fiber, 7 grams of total carbs Yellow pepper: 5 grams of net carbs, 1 gram of fiber, 6 grams of total carbs Brussels sprouts: 5 grams of net carbs, 4 grams of fiber, 9 grams of total carbs
Carb counts represent net carbs for a standard serving size of 100 grams for each vegetable (3½ ounces, about the weight of an average tomato). For example, 100 grams of asparagus contain 2 grams of net carbs while 100 grams of broccoli contain 4 grams of net carbs.
Note that while the below-ground vegetables range from 6 to 19 grams of net carbs per 100 grams, the above-ground vegetables are all under 5 grams of net carbs per 100 gram serving. Quite a difference!
Carbs list
See the complete carbs list for below-ground vegetables
Rutabaga: 6 grams of net carbs, 2 grams of fiber, 7 grams of total carbs Celeriac: 6 grams of net carbs, 2 grams of fiber, 9 grams of total carbs Carrot: 7 grams of net carbs, 3 grams of fiber, 10 grams of total carbs Onion: 8 grams of net carbs, 1.5 grams of fiber, 9.5 grams of total carbs Beetroot: 8 grams of net carbs, 2 grams of fiber, 10 grams of total carbs Parsnip: 13 grams of net carbs, 4 grams of fiber, 17 grams of total carbs Sweet potato: 17 grams of net carbs, 2.5 grams of fiber, 19.5 grams of total carbs Potato: 19 grams of net carbs, 2 grams of fiber, 21 grams of total carbs
A word about onions: while they grow below ground and are higher carb, they can be added to foods as a seasoning because you generally won’t eat too many at once.
Be careful of caramelized or sautéed onions, as these are easier to consume in larger amounts. Green onions, or scallions, can be used to top salads or other dishes in modest amounts.
Vegetables on keto
All foods are made up of macronutrients – carbs, protein, and fat. While meat and most dairy mainly provide protein or fat, vegetables contain mostly carbs.
On a strict ketogenic diet, with fewer than 5% of calories from carbs, it’s important to know which veggies are the lowest in carbs, particularly if your goal is to consume fewer than 20 grams of carbs per day.
Vegetables with less than 5 grams of net carbs may be eaten relatively freely. It’s hard to overeat spinach, zucchini, lettuce, cucumbers, cabbage, asparagus and kale on a keto diet. These are considered keto vegetables.
Be more careful with slightly higher-carb vegetables like bell peppers (especially red and yellow ones), brussels sprouts and green beans to stay under 20 grams of carbs a day. The carbs can add up. For instance, a medium-size pepper has 4-7 grams of carbs.
While tomatoes are technically a fruit, they can work on a keto diet. But again, their carbs are a bit higher. When combined with other foods, you may exceed 20 grams of net carbs a day if you consume too many tomatoes.
If you are doing a more moderate or liberal low-carb diet that allows more than 20 grams of carbs a day, you can eat as many above-ground vegetables as you desire.
Other helpful guidelines
Here are two more general rules that can help you choose lower-carb and keto vegetables:
In general, keto-friendly veggies are those with leaves — all types of lettuce, spinach and other greens are good ketogenic options.
Green vegetables tend to be lower in carbs than veggies with a lot of color. For example, green cabbage is lower in carbs than purple cabbage. Green bell peppers are also somewhat lower in carbs than red or yellow peppers.
Medication with warfarin and vegetable intake: Warfarin (Coumadin, Jantoven) is a medication that is sometimes used to treat or prevent blood clots, and it can be affected by changes in your intake of certain vegetables.
Read more
Specifically, the effect of this medication can be reduced if you significantly increase your intake of vitamin K; for example, if you start to eat large amounts of certain vegetables like kale, spinach, Brussels sprouts, broccoli, cabbage, cauliflower, or asparagus. Learn more
Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer
Vegetables and fat
You can use keto vegetables as a vehicle for fat by seasoning cooked vegetables with butter. Better yet, sauté or roast them in lard, coconut oil, avocado oil, or ghee. If you eat dairy, you can make a cream sauce with heavy cream, cheese, and/or cream cheese.
Another excellent way to add fat to vegetables is by dipping them in salad dressings or other dipping sauces, or simply adding olive oil to your salad.
If you want to lose weight, try not to go overboard with fat. For best results, you may want to let your body burn excess body fat instead of extra added dietary fat. In this case, just eat enough fat to prevent hunger.
Learn more in our guides on how much fat you should eat, and our take on the best and worst fats and sauces
Top 10 keto vegetables
Here are ten fantastic keto vegetables that are tasty and provide plenty of nutrients but only a few carbs. Here’s our ranking in order of popularity and usefulness in keto cooking. Carb counts are provided as net carbs per 100-gram (3½-ounce) serving.
Cauliflower – 3 g. Mild flavor and so versatile. Use it as base of staples likecauliflower riceandcauliflower mash. Have a look at our top 18 cauliflower recipes
Avocado – 2 g. Technically a fruit, but loaded with nutrients and healthy fat. Great sliced, mashed as guacamole, or even baked. Here are some great avocado recipes
Broccoli – 4 g. Swap it for pasta, rice or potatoes. It can be steamed, fried in butter, drizzled in cheese sauce, roasted with bacon, baked au gratin and more. Check out these recipes
Cabbage – 3 g. Delicious when sautéed in butter or used in our popular Asian cabbage stir fry. See more of our top cabbage recipes
Zucchini – 3 g. Miss potatoes? Try ourzucchini fries or zucchini chips. Zucchini can also be spiralized to make keto pasta, like in this keto carbonara. More recipes
Spinach – 1 g. Extremely low in carbs, it can be used raw in salads, baked into chips, sautéed, or creamed. Check out our popularketo frittata with fresh spinach or many other spinach recipes
Asparagus – 2 g. Filling, highly nutritious, and very low carb, asparagus was made for a high-fat sauce such as hollandaise or béarnaise. Top recipes
Kale – 3 g. Although slightly higher carb than spinach, kale is a flavorful veggie. Enjoy it raw in salads, bake into chips, sauté in lard, or use as a base instead of pasta. Recipes
Green beans – 4 g. Green beans can be roasted, steamed, or stewed, but may taste even better cooked in bacon fat or butter. Recipes
Brussels sprouts – 5 g. Baby cabbages are excellent roasted until crispy or served in a creamy sauce. Recipes
Researchers have shown that the ketogenic diet can accelerate weight loss for the short term—and that's what it's meant for. Accordingly, 20% of doctors surveyed recommended this diet for short-term weight loss, compared with only 5% who recommend it for optimal health.
“As a cardiologist, I believe the keto diet is a mistake,” he said. “The keto diet, I believe, is based on misinformation.” According to Ostfeld, individuals following the keto diet miss out on eating whole grains, fruits, beans and other foods associated with significant health benefits.
The following meats will be your go-to protein sources on the keto diet. Buy them fresh and with no added ingredients: Beef. ... You can also find processed varieties of these meats with no added carbs:
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets.
For helping them shed weight, countless celebrities have praised the Keto diet. But the high-fat, low-carb eating plan favoured by celebrities may raise your blood pressure. Tests on mice showed following the diet raised the blood pressure of the rodents after just four weeks.
Avocados, olive oil, nuts, and nut butters are good sources of monounsaturated fats. In addition, certain polyunsaturated fats, such as omega-3 fats, may help lower triglyceride levels and increase HDL (good) cholesterol when consumed on a keto diet.
Several studies have suggested that the keto diet can affect cholesterol levels. When people consume low amounts of carbohydrates, the liver produces fewer triglycerides, which may be involved in raising HDL cholesterol levels. However, the keto diet may raise LDL cholesterol levels in some people.
Registered dietitians warn that nutrient deficiencies may be possible if you're on it for too long. Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.
Are you wondering if you can have bread on Keto, the answer is yes, but it needs to be low-carb. Regular white, wheat, oat, rye or multigrain breads are very high in carbs and are not allowed on the Keto diet. Instead you can make your own or purchase bread that is gluten free, with high fiber content and lower carbs.
2. Apples. An apple a day may keep the doctor away, but it really has no place on a keto diet. One medium apple has more than 20 g of net carbs — enough to blow someone's entire carb allotment for the day.
Popcorn is a nutritious whole-grain snack loaded with fiber. It's filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods.
Fatty keto options like butter and meat can increase your blood pressure, while a higher protein intake can put added stress on kidneys, because it adds more acid to them and messes with the body's balance of calcium.
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that can induce weight loss and improvement in glycemic control, but poses a risk of inducing hyperlipidemia, elevation of liver enzymes and onset of fatty liver disease.
They found that keto diets don't allow the body to properly use insulin, so blood sugar isn't properly controlled.That leads to insulin resistance, which can raise the risk for type 2 diabetes.
Some antipsychotic medications, such as risperidone (Risperdal—Janssen), aripiprazole (Abilify—Otsuka), and quetiapine fumarate (Seroquel—Astrazeneca), which “can increase insulin levels in some people and contribute to insulin resistance, which can make it harder for the body to turn fat into ketones.”
These fats heighten your LDL (“bad”) cholesterol levels and lower your HDL (“good”) cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association. “Certainly, the quality of fat counts,” says Yawitz.
Considering these risks, people who have kidney damage, individuals at risk for heart disease, pregnant or nursing women, people with type 1 diabetes, pre-existing liver or pancreatic condition and anyone who has undergone gallbladder removal shouldn't attempt the Keto diet.
Healthier fats — called monounsaturated and polyunsaturated fats — are found in foods like eggs, fish, and nuts. Additionally, keto can lead to a sudden surge in LDL and triglycerides, the “bad” cholesterol, when the diet is initiated, a surge that may level out after weeks and months.
The dietary cholesterol intake increases by >100% when patients are switched to a standard ketogenic diet, which leads to increases in total cholesterol and LDL-C.
Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
What does that mean for your heart? Losing even a moderate amount of weight on the keto diet can help lessen cardiovascular risk factors such as obesity, high blood pressure and, according to a 2017 study, result in lower LDL (“bad”) cholesterol and higher HDL cholesterol, which helps protect against heart disease.
The published review found that people who follow a keto diet have a significantly increased risk of developing heart disease, LDL cholesterol buildup, kidney failure, Alzheimer's disease, diabetes, and cancer.
When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter . Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online.
There's a reason carbs stand for CarboHYDRATES. You're naturally going to gain a few pounds when you reintroduce them back into your diet because they contain water. The key is to pick healthy, whole carbs that won't cause gigantic spikes in your blood sugar.
Is KFC fried chicken keto friendly? The original chicken recipe is allowed on keto, but there will be some net carbs. Avoid the breast or thigh pieces, as there will be more breading and have around 9 and 7 grams of net carbs, respectively.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Eggs form a key component of the Keto diet, with wellness site Healthline suggesting people following the plan should look to eat at least six whole eggs per day. Packed with nutrients, eggs are widely available and versatile.
It is a radical number for many people, and it also means that you will only be eating eggs the whole day, which is possible but not very good. As eggs are a keto-friendly food, you can include 3 to 6 eggs in your daily diet instead of eating eggs the entire day.
Are scrambled eggs keto-friendly? Yes, scrambled eggs are a great way to start the day when you are on a keto diet! One egg boasts 7 grams of protein, 5 grams of fat, and just . 6 grams of carbs, making it an excellent option for a keto diet.
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.
Any type of yoghurt could be included in the keto diet, as long as the total carbohydrate intake across the day remains low enough to keep the body in ketosis (using stored fat instead of carbohydrate to fuel the brain and body).
Yes!Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.
On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.
How many tomatoes can you eat on keto? Let's do the math. Those following a strict keto diet (limiting themselves to 20-30 grams of net carbs per day) could still safely enjoy 1-2 large whole tomatoes per day, and people following a low carb diet could have even more.
Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.
Even homemade potato chips should be avoided on keto, as well as tortilla, corn, and plantain chips. Instead, consume raw vegetables or make your own kale chips. For other snack ideas to replace your favorite bag of chips, see these keto-friendly recipes.
According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis. A female on a keto diet should consume 40–50 g of protein per day, while a male should consume 50–60 g of protein daily.
Sorry backyard BBQs, but the ketoers will have to sit out on this classic cookout side. Baked beans are extremely high in carbs, with one cup having enough net carbs (37.9g) to knock most people out of keto.
Because the diet helps to control the amount of glucose in your blood, some doctors recommend it as a treatment for obesity, and as a way of managing pre-diabetes and type 2 diabetes.
Low-carb diets that emphasize healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you shed excess weight may improve blood sugar and cholesterol levels, at least temporarily.
Studies show that low carb diets can result in weight loss and improved health markers. These diets have been in common use for decades and are recommended by many doctors.
Dr Paul Mason obtained his medical degree with honors from the University of Sydney, and also holds degrees in Physiotherapy and Occupational Health. He is currently a Specialist Registrar in the Australasian College of Sports and Exercise Medicine.
Are you wondering if you can have bread on Keto, the answer is yes, but it needs to be low-carb. Regular white, wheat, oat, rye or multigrain breads are very high in carbs and are not allowed on the Keto diet. Instead you can make your own or purchase bread that is gluten free, with high fiber content and lower carbs.
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Perhaps the world's healthiest diet, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat. Red wine is consumed regularly but in moderate amounts.
While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White Plains, New York. Keene recommends staying on keto for six months max before reintroducing more carbs to your diet.
Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off. Devine typically doesn't recommend taking more than two days off keto.
Some of those side effects include fatigue, weakness, dizziness, headaches, irritability, and nausea and they can last anywhere between a few days and a few weeks.
Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made.
He got engaged in 2014 to an American woman, Rebecca Mountain and moved to the States, but they broke up. He now lives alone in sheltered housing in Plymouth.
Dr Gary Fettke is an Orthopaedic Surgeon practicing in Launceston, Tasmania, Australia. He has a major interest in the preventative medicine and encourages his patients to lose weight before undergoing surgery.
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