# Vegies and Fiber | Low-Carb Vegetables

**Net Carbohydrates (20–50 g/day, ~5–10% of calories, ~80–200 kcal)**:

[Low Carb Vegie Intake](https://wiki.danicus.net/books/keto/page/low-carb-vegies-intake-net-carbohydrates-intake "Net Carbohydrates Intake")  
Have a little as possible...

- - **Leafy Greens**:
        
        
        - **Spinach**: 2 cups raw (60 g, ~1 g net carbs, 2 g fiber, ~7 kcal). Use in salads or sauté with eggs.
        - **Kale**: 1 cup raw (50 g, ~1 g net carbs, 2 g fiber, ~15 kcal). Blend with avocado.
        - **Arugula**: 1 cup raw (30 g, ~0.5 g net carbs, 1 g fiber, ~5 kcal). Top with salmon.
        - **Swiss Chard**: 1 cup raw (40 g, ~0.5 g net carbs, 1 g fiber, ~7 kcal). Sauté with bacon.
    - **Cruciferous Vegetables**:
        
        
        - **Broccoli**: 1 cup cooked (90 g, ~4 g net carbs, 5 g fiber, ~40 kcal). Roast with olive oil.
        - **Cauliflower**: 1 cup cooked (100 g, ~3 g net carbs, 3 g fiber, ~25 kcal). Make rice or mash.
        - **Brussels Sprouts**: 1 cup cooked (100 g, ~4 g net carbs, 4 g fiber, ~40 kcal). Roast with bacon.
        - **Cabbage**: 1 cup cooked (100 g, ~3 g net carbs, 2 g fiber, ~20 kcal). Sauté with butter.
    - **Other Low-Carb Veggies**:
        
        
        - **Zucchini**: 1 cup raw (125 g, ~2 g net carbs, 1 g fiber, ~15 kcal). Spiralize for noodles.
        - **Asparagus**: 1 cup raw (100 g, ~3 g net carbs, 2 g fiber, ~20 kcal). Grill with olive oil.
        - **Bell Peppers**: ½ cup raw (75 g, ~3 g net carbs, 2 g fiber, ~25 kcal). Stuff with ground beef.
        - **Mushrooms**: 1 cup raw (70 g, ~2 g net carbs, 1 g fiber, ~15 kcal). Sauté with butter.
    - **Tip**: Consume 3–4 cups of these veggies daily to stay under 50 g net carbs; mix varieties for flavor.

[Fiber Intake](https://wiki.danicus.net/books/keto/page/fiber-intake-net-carbohydrates-intake "Net Carbohydrates Intake")

**Fiber (25–35 g/day)**:

- - **Spinach**: 2 cups raw (60 g, ~2 g fiber). Daily salad base.
    - **Broccoli**: 1 cup cooked (90 g, ~5 g fiber). Side dish 2–3x/week.
    - **Cauliflower**: 1 cup cooked (100 g, ~3 g fiber). Regular substitute for rice.
    - **Brussels Sprouts**: 1 cup cooked (100 g, ~4 g fiber). Roasted side.
    - **Chia Seeds**: 1 oz (28 g, ~10 g fiber, 2 g net carbs). Add to cream or water.
    - **Flaxseeds**: 1 oz (28 g, ~8 g fiber, 0 g net carbs). Top kale or cabbage.
    - **Tip**: Combine 3–4 cups veggies + 1 tbsp seeds daily; drink 2–3 L water to support digestion.