Low-Carb Vegetables

These provide fiber (25–35 g/day), micronutrients, and some potassium, keeping net carbs within 20–50 g/day.

• Leafy Greens:
  • Examples: Spinach, kale, arugula, Swiss chard.
  • Nutrition (per 1 cup raw, ~30–50 g):
    • Spinach: ~1 g protein, 0 g fat, 0.5 g net carbs, 2 g fiber, ~7 kcal, ~80 mg magnesium, ~800 mg potassium.
    • Kale: ~2 g protein, 0.5 g fat, 1 g net carbs, 2 g fiber, ~15 kcal, ~100 mg calcium.
  • Tips: Sauté in olive oil or blend into a keto smoothie with avocado.
• Cruciferous Vegetables:
  • Examples: Broccoli, cauliflower, Brussels sprouts, cabbage.
  • Nutrition (per 1 cup cooked, ~100–150 g):
    • Broccoli: ~3 g protein, 0.5 g fat, 4 g net carbs, 5 g fiber, ~40 kcal, ~80 mg vitamin C.
    • Cauliflower: ~2 g protein, 0 g fat, 3 g net carbs, 3 g fiber, ~25 kcal.
  • Tips: Make cauliflower rice or mash with butter. Roast Brussels sprouts with bacon.
• Other Low-Carb Veggies:
  • Examples: Zucchini, asparagus, bell peppers, mushrooms.
  • Nutrition (per 1 cup raw, ~100–150 g):
    • Zucchini: ~1 g protein, 0 g fat, 2 g net carbs, 1 g fiber, ~15 kcal.
    • Bell peppers: ~1 g protein, 0 g fat, 4 g net carbs, 2 g fiber, ~25 kcal, ~190 mg vitamin C.
  • Tips: Spiralize zucchini for noodles. Stuff peppers with ground beef and cheese.