Net Carbohydrates | Low-Carb Vegetables

TheseNet provide fiberCarbohydrates (25–35 g/day), micronutrients, and some potassium, keeping net carbs within 20–50 g/day.day, ~5–10% of calories, ~80–200 kcal):

• • Leafy Greens:

    • ExamplesSpinach: Spinach,2 kale,cups arugula, Swiss chard.

    • Nutritionraw (per60 1 cup raw, ~30–50 g):
      • Spinach:g, ~1 g protein, 0 g fat, 0.5 g net carbs, 2 g fiber, ~7 kcal,kcal). ~80Use mgin magnesium,salads ~800or mgsauté potassium.with eggs.

      • Kale:

        Kale: 1 cup raw (50 g, ~2 g protein, 0.5 g fat, 1 g net carbs, 2 g fiber, ~15 kcal,kcal). Blend with avocado.

      • Arugula: 1 cup raw (30 g, ~1000.5 mgg calcium.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.

    • Tips: Sauté in olive oil or blend into a keto smoothie with avocado.

  • Cruciferous Vegetables:

    • ExamplesBroccoli: Broccoli, cauliflower, Brussels sprouts, cabbage.

    • Nutrition (per 1 cup cooked,cooked (90 g, ~100–150 g):
      • Broccoli: ~3 g protein, 0.5 g fat, 4 g net carbs, 5 g fiber, ~40 kcal,kcal). ~80Roast mgwith vitaminolive C.oil.

      • Cauliflower:

        Cauliflower: 1 cup cooked (100 g, ~2 g protein, 0 g fat, 3 g net carbs, 3 g fiber, ~25 kcal.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.

    • Tips: Make cauliflower rice or mash with butter. Roast Brussels sprouts with bacon.

  • Other Low-Carb Veggies:

    • ExamplesZucchini: Zucchini, asparagus, bell peppers, mushrooms.

    • Nutrition (per 1 cup raw,raw (125 g, ~100–150 g):
      • Zucchini: ~1 g protein, 0 g fat, 2 g net carbs, 1 g fiber, ~15 kcal.kcal). Spiralize for noodles.

      • Bell peppers:

        Asparagus: 1 cup raw (100 g, ~13 g protein,net 0carbs, 2 g fat,fiber, 4~20 kcal). Grill with olive oil.

      • Bell Peppers: ½ cup raw (75 g, ~3 g net carbs, 2 g fiber, ~25 kcal,kcal). Stuff with ground beef.

      • Mushrooms: 1 cup raw (70 g, ~1902 mgg vitaminnet C.carbs, 1 g fiber, ~15 kcal). Sauté with butter.

    • TipsTip: SpiralizeConsume zucchini3–4 cups of these veggies daily to stay under 50 g net carbs; mix varieties for noodles.flavor.

      Stuff peppers with ground beef and cheese.