Vegies and Fiber | Low-Carb Vegetables

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