Vegies | Low-Carb Vegetables

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

• • 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.