20 Low Carb Vegetables to Incorporate Into Your Diet

• Nutritional Info:Cauliflower has only 3g of digestible (i.e., net) carbs per cup; it’s also high in vitamin K and contains 57 percent of the DV (Daily Value) for vitamin C
• Our Favorite Cauliflower Recipes:Cauliflower Potato Salad,Cauliflower and Plantain Tacos with Lemony Pesto Dressing,General Tso’s Cauliflower

One of the most popular low carb vegetables, cauliflower is a cruciferous veggie with a mild and subtly sweet, nutty taste. It roasts beautifully and makes an excellent substitute for starches like rice, potatoes, pasta, pizza crust and pretty much anything else you can think of.

• Nutritional Info:Asparagus has only 3g net carbs and is an excellent source of several nutrients, including vitamins A, C and K
• Our Favorite Asparagus Recipes:Asparagus Caesar Salad,Joanna Gaines’s Asparagus and Fontina Quiche,One-Pan Eggs with Asparagus and Tomatoes

Asparagus is at its best in the spring when it’s widely available and at its most flavorful. It’s also a quick cooking veggie that works well when roasted with nothing but olive oil and salt until crisp-tender or tossed into a stir-fry. Best of all,researchsuggests that asparagus has neuropharmacological properties that help with anxiety, so you can file this one under ‘stress reliever.’

• Nutritional Info:Mushrooms clock in at only 1g of net carbs per serving (the other gram is all fiber).
• Our Favorite Mushroom Recipes:Poblano and Mushroom Tacos with Tomatoes and Goat Cheese,Mushroom Carnitas,Creamy Parmesan Mushroom Cornish Hen Skillet

Mushrooms are a rather polarizing low carb vegetable due to their spongy texture, so chances are you either love ‘em or hate ‘em. That said, they’re prized for having an umami-forward profile that can stand in for meat in vegetarian dishes, stand up to cream sauces and enhance the flavor of most anything else. What’s more, research likethis 2014 studypublished inMediators of Inflammation—shows that mushrooms have powerful anti-inflammatory properties that can boost health in a myriad of ways.

• Nutritional Info:西兰花只有4 g净碳水化合物和提供了一个重击ping 90 percent of the DV for vitamin C and 77 percent of the DV for vitamin K
• Our Favorite Broccoli Recipes:Broccoli and Cauliflower Gratin,Roasted Broccoli with Olive and Almond Pesto,Pan-Roasted Broccoli ‘Steaks’ with Garlic-Sesame Vinaigrette

Here, another cruciferous vegetable and a powerhouse of nutrients (see above)—broccoli is tasty when lightly seasoned and roasted for a simple side dish, and also makes an excellent addition to stir-frys and pastas. In addition to its winning nutritional profile, multiple studies, includingthis 2012 onefrom theInternational Journal of Food Sciences and Nutrition,have found that broccoli has a positive effect on insulin resistance in folks with type 2 diabetes.

• Nutritional Info:The carbohydrates in raw spinach come almost completely from fiber and net to almost 0g, whereas cooked spinach has 3g net carbs; either way, it will provide you with more than seven times the DV for vitamin K
• Our Favorite Spinach Recipes:Coconut Creamed Spinach,Bacon-Wrapped Black Cod with Spinach and Capers,Mark Bittman’s Spinach Carbonara

This leafy green boasts a boatload of health benefits, including a high nitrate content thatscience sayshelps protect against heart disease and a remarkably high amount of Vitamin K. It’s worth noting, though, that the carb content of spinach increases when it’s cooked—so if you’re really counting carbs, you might consider enjoying Popeye’s favorite vegetable as a salad green instead.

• Nutritional Info:One cup of sliced bell peppers contains 6g net carbs, 26 percent of the DV of vitamin A and 212 percent of the DV of vitamin C

• Our Favorite Bell Pepper Recipes:Veggie-Loaded Stuffed Bell Peppers,Julia Turshen’s Stewed Chickpeas with Peppers and Zucchini,Tofu and Vegetable Red Coconut Curry

Red, green, orange, yellow—all varieties of bell pepper have similar nutritional profiles, so the difference really comes down to taste. (Psst: Red bell peppers are the sweetest, while green bell peppers are unripe and thus slightly bitter.) No matter which type you choose, you will benefit from their high vitamin C content and the carotenoids they contain, whichresearchindicates have an anti-inflammatory effect that may help prevent a wide range of diseases, including cancer.

• Nutritional Info:The net carbs in a serving of celery is a scant 1g; it’s also a good source of dietary fiber and provides 25 percent of the DV for vitamin K
• Our Favorite Celery Recipes:Celery Salad with Walnuts and Pecorino,Buffalo Chicken Wraps with Blue Cheese and Celery,Ants on a Log

Celery is a crunchy, peppery and refreshing veggie with a high water content, plenty of fiber and a negligible amount of carbs. Cook it up along with carrots and onion to make a mirepoix for soups and stews or simply enjoy it raw for a nutritious snack. (Ants on a log, anyone?)

• Nutritional Info:Green beans have 6g net carbs and a healthy dose of chlorophyll and carotenoids
• Our Favorite Green Bean Recipes:多孔青豆与培根醋,Crispy Green Bean Fries,Green Bean Casserole Galette

Sometimes called string beans—orharicots vertsif you’re fancy—green beans are a staple of holiday spreads and a healthy everyday veggie, too. Though they are technically legumes, they have significantly fewer carbs than the rest of their fam, plus the added benefit of a high chlorophyll content, whichresearchsuggests has anticancer properties, as well as carotenoids that help (as previously discussed) reduce inflammation and prevent disease.

• Nutritional Info:Cabbage has only 3g net carbs and provides 75 percent and 36 percent of the DV for vitamins K and C, respectively
• Our Favorite Cabbage Recipes:Winter Red Cabbage and Apple Soup,Cabbage-Fennel Salad with Honeycrisp Apples,Roasted Cabbage Steaks

This cruciferous vegetable has precious few carbs and considerable health benefits—a2011 studypublished inEpidemiologyconcluded that consumption of cruciferous vegetables can help prevent esophageal and gastric cancers. You probably recognize it as the main component of coleslaw, but cabbage can do much more than that. In fact, it’s surprisingly versatile and can be tossed into soups, stews and pastas, or sauteed and served as a standalone side.

• Nutritional Info:Fennel has roughly 3g net carbs and is a good source of vitamin C (17 percent DV), vitamin A and fiber
• Our Favorite Fennel Recipes:Salmon and Fennel Dinner Salad;Carrot, Fennel and Miso Soup;Whole Roasted Branzino with Shaved Fennel Slaw

This bulbous veggie has a delicate licorice-like taste and aromatic quality that can elevate a wide range of dishes, from salads to roasts, when served both raw (thinly shaved) and cooked. According toMedical News Today, fennel also contains a variety of nutrients—magnesium, potassium and calcium, to name a few—that are known to have a health-boosting, anti-inflammatory effect.

• Nutritional Info:Spaghetti squash has 5.5g net carbs and is a great source of beta carotene and vitamin C
• Our Favorite Spaghetti Squash Recipes:Spaghetti Squash Fritters,Vegan Spaghetti Squash with Mushroom Marinara Sauce,Instant Pot Garlic Parmesan Spaghetti Squash

This low carb gourd is also low in calories and, as the name suggests, makes a great alternative to pasta. Plus, it’s an excellent source of dietary fiber, which means spaghetti squash marinara will keep you feeling full longer than the classic (semolina) version of the dish.

• Nutritional Info:Radishes have 2g net carbs and provide 20 percent of the DV for vitamin C
• Our Favorite Radish Recipes:Radish Barbecue Bowls with Tangy Honey-Mustard Dressing,Whole Roasted Radishes,Herb Butter Glazed Radishes

With only two grams of digestible carbohydrates, radishes are a very low carb root vegetable and an excellent source of vitamin C, to boot. They have a biting peppery taste when raw that works well in all manner of salads, and mellow out considerably when roasted and served as a delicious side.

• Nutritional Info:Cucumbers have 3g net carbs and a wide variety of nutrients, including vitamins A, K and C
• Our Favorite Cucumber Recipes:Butter-Baked黄瓜Tostadas,Chilled Cucumber Salad,Cold Sesame Cucumber Noodles

Though technically a fruit, cucumbers are, for all intents and purposes, a low carb veggie and a seriously healthy one at that. Yes, this refreshing salad staple not only improveshydration(due to its high water content), but also contains a plant compound called Cucurbitacin B that a2023 studypublished inPharmacological Researchfound to have “significant therapeutic effects on a variety of diseases including inflammatory diseases, neurodegenerative diseases, diabetes mellitus, and cancers.”

• Nutritional Info:Kale has essentially 0g net carbs—almost all of its roughly 1g of total carbohydrates comes from fiber—and it provides 22 percent and 68 percent of the DV for vitamin C and K, respectively
• Our Favorite Kale Recipes:Keto Instant Pot Sausage-Kale Soup,Kale Salad with Crispy Chickpeas,One-Pan Steak with Beets and Crispy Kale

Kale has been trending for quite some time and there’s good reason to keep thatkale Caesarin your regular rotation. This leafy green from the cruciferous family is a powerhouse of antioxidants and an excellent source of vitamins K and C.

• Nutritional Info:Zucchini has 3g net carbs and provides 25 percent of the DV for vitamin C
• Our Favorite Zucchini Recipes:Minty-Fresh Zucchini Salad with Marinated Feta,Baked Zucchini ‘Ziti’ Spirals with Mozzarella,Cacio e Pepe Zucchini

All types of summer squash—both green and yellow—have nearly the same nutritional profile—containing very few carbs per serving and a significant amount of vitamin C. As such, it should come as no surprise that zucchini is a darling of the keto diet that’s frequently used as a substitute for pasta. (And if you own a spiralizer, you already know what we’re talking about.)

• Nutritional Info:Bamboo shoots have 3g net carbs and are an excellent source of protein, fiber and other nutrients
• Our Favorite Bamboo Shoot Recipes:Garden Focaccia,Thai Yellow Curry

Bamboo shoots are commonly used in Southeast and East Asian cuisine and widely recognized to be exceptionally healthy. A2014 studypublished inInternational Scholarly Research Noticesconcludes that “bamboo shoots have immense potential of being used as important health food as they have high content of usefulproteins, amino acids, carbohydrates, and many important minerals and vitamins and very low fat.” They also have a mild flavor and satisfying crunch that works well in a wide variety of dishes, though they are most often found in curries, stir-fries and salads.

• Nutritional Info:Brussels sprouts have 4g net carbs and provide an impressive amount of vitamins C and K (53 percent and 91 percent of DV, respectively)
• Our Favorite Brussels Sprouts Recipes:Brussels Sprouts Latkes,Crispy Parmesan Brussels Sprouts Bites,Smashed Brussels Sprouts

Brussels sprouts are a hard sell for some, but the health-conscious know that this cruciferous veggie has a nutritional profile that’s hard to beat. For starters, a single serving meets almost all the recommended daily intake (RDI) for vitamin K and over half the RDI for vitamin C. They’re also a great source of fiber (and if youwrap them in bacon, they’re high in protein, too).

• Nutritional Info:Pumpkin has 7g net carbs and is rich in vitamin A, boasting an impressive 245 percent of the DV in just one cup
• Our Favorite Pumpkin Recipes:Creamy Pumpkin Eton Mess,Whole Roasted Pumpkin Stuffed with Mushrooms and Gruyere,Pumpkin Hummus

This cold-weather and holiday favorite is low in calories and carbs, and seriously healthy. (Or, as theMayo Clinicputs it “loaded with scary-good nutrients.”) Just like carrots, pumpkin owes its vibrant orange color to a high amount of beta-carotene, which is converted to vitamin A in the body. Needless to say, pumpkin is healthiest when consumedwithoutcopious amounts of sugar, so we suggest you branch out from pie and try it in savory dishes, too.

• Nutritional Info:Eggplant has 6g net carbs and provides potassium and fiber
• Our Favorite Eggplant Recipes:Eggplant Parm Bites;Smoky Eggplant Pasta with Pounded Walnut Relish, Mozzarella and Basil;Za’atar Grilled Eggplant and Zucchini

Eggplant isn’t necessarily themostnutritious vegetable at the store (it’s not as nutrient-dense as some of the other veggies on this list), but it’s a very tasty low-carb ingredient. Widely used in both Italian and Asian cuisine, it does provide some fiber—that’s where two grams of the carbohydrates come from—and contains an antioxidant, nasunin, that someresearchsuggests might help protect brain and heart health.

• Nutritional Info:Jicama has 5g net carbs and is an excellent source of fiber
• Our Favorite Jicama Recipes:Crispy, Spicy Cauliflower Tacos with Carrot-Jicama Slaw,Shrimp Fajita Salad with Avocado Cilantro Dressing

Don’t be put off by that 11g of carbs—more than half the total carbohydrates in jicama come from indigestible dietary fiber, so the net is much lower and the benefits are big. In fact,medical sourcesreport that a significant amount of the dietary fiber found in jicama falls under the category of prebiotics, which support the growth ofprobioticsand help maintain optimal gut health. Plus, this slightly sweet and oh-so refreshing root vegetable is low in calories, rich with vitamin C and 100 percent snackable.