Top 15 Vegetables Low in Net Carbs

Written by Daisy Whitbread, MScN

Vegetables are among the most nutrient-dense foods around, providing the most vitamins and nutrients per calorie than other food groups. When looking for vegetables low in net carbs, choose mostly dark leafy green vegetables. There are a lot of different kinds of dark leafy greens, and this article attempts to highlight some which might be new to you. Try to find these greens and try something new.

Net carbs are equal to total carbohydrates minus the amount of fiber. The theory being that we do not digest the carbohydrates trapped in fiber. In this article, both the amount of net carbohydrates and fiber are listed. If you add the two numbers together, you get the total amount of carbohydrates.

Vegetables low in net carbs include endive, rapini, beet greens, chicory, watercress, lettuce, mung bean sprouts, spinach, celery, and collard greens. Below are the fifteen vegetables lowest in net carbs, for more, see the extended list of less common vegetables low in net carbs.


#1: Endive (Raw)
Up to 0.3% Net-Carbs
Net-Carbs in 100g 1/2 cup, chopped (25g)1 head (513g)
0.3g (3.1g fiber) 0.1g (0.8g fiber)1.3g (15.9g fiber)
Click to see complete nutrition facts.


#2: Broccoli Raab (Rapini) (Cooked)
Up to 0.3% Net-Carbs
Net-Carbs in 100g 1 bunch cooked (437g)1 NLEA serving (85g)
0.3g (2.8g fiber) 1.4g (12.2g fiber)0.3g (2.4g fiber)
Click to see complete nutrition facts.


#3: Beet Greens (Raw)
Up to 0.6% Net-Carbs
Net-Carbs in 100g 1 cup (38g)1 leaf (32g)
0.6g (3.7g fiber) 0.2g (1.4g fiber)0.2g (1.2g fiber)
Click to see complete nutrition facts.


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#4: Chicory Greens (Raw)
Up to 0.7% Net-Carbs
Net-Carbs in 100g 1 cup, chopped (29g)
0.7g (4g fiber) 0.2g (1.2g fiber)
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#5: Watercress (Raw)
Up to 0.8% Net-Carbs
Net-Carbs in 100g 1 cup, chopped (34g)10 sprigs (25g)
0.8g (0.5g fiber) 0.3g (0.2g fiber)0.2g (0.1g fiber)
Click to see complete nutrition facts.


#6: Lettuce (Butterhead, Raw)
Up to 1.1% Net-Carbs
Net-Carbs in 100g 1 cup, shredded or chopped (55g)1 head (5" dia) (163g)
1.1g (1.1g fiber) 0.6g (0.6g fiber)1.8g (1.8g fiber)
Click to see complete nutrition facts.


#7: Mung Bean Sprouts (Cooked)
Up to 1.3% Net-Carbs
Net-Carbs in 100g 1 cup (125g)
1.3g (0.8g fiber) 1.7g (1g fiber)
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#8: Spinach (Cooked)
Up to 1.4% Net-Carbs
Net-Carbs in 100g 1 cup (180g)
1.4g (2.4g fiber) 2.4g (4.3g fiber)
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#9: Celery
Up to 1.4% Net-Carbs
Net-Carbs in 100g 1 cup chopped (101g)1 stalk, medium (7-1/2" - 8" long) (40g)
1.4g (1.6g fiber) 1.4g (1.6g fiber)0.5g (0.6g fiber)
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#10: Collards (Raw)
Up to 1.4% Net-Carbs
Net-Carbs in 100g 1 cup, chopped (36g)
1.4g (4g fiber) 0.5g (1.4g fiber)
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#11: Cucumbers (Raw)
Up to 1.5% Net-Carbs
Net-Carbs in 100g 1 cup, sliced (119g)1 medium (201g)
1.5g (0.7g fiber) 1.7g (0.8g fiber)2.9g (1.4g fiber)
Click to see complete nutrition facts.


#12: Mustard Greens (Raw)
Up to 1.5% Net-Carbs
Net-Carbs in 100g 1 cup, chopped (56g)
1.5g (3.2g fiber) 0.8g (1.8g fiber)
Click to see complete nutrition facts.


#13: Okra cooked boiled drained with salt
Up to 2% Net-Carbs
Net-Carbs in 100g 1/2 cup slices (80g)8 pods (3" long) (85g)
2g (2.5g fiber) 1.6g (2g fiber)1.7g (2.1g fiber)
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#14: Arugula (Raw)
Up to 2.1% Net-Carbs
Net-Carbs in 100g 1/2 cup (10g)1 leaf (2g)
2.1g (1.6g fiber) 0.2g (0.2g fiber)0g (0g fiber)
Click to see complete nutrition facts.


#15: Asparagus (Cooked)
Up to 2.1% Net-Carbs
Net-Carbs in 100g 1/2 cup (90g)4 spears (1/2" base) (60g)
2.1g (2g fiber) 1.9g (1.8g fiber)1.3g (1.2g fiber)
Click to see complete nutrition facts.


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Click each heading below for more information from HealthAliciousNess.com

Chrysanthemum Leaves (Raw)0g per 100 gram serving0g (1.5g fiber) per 1 cup, chopped (51 grams) Click to see complete nutrition facts for Chrysanthemum Leaves (Raw)
Dock (Raw)0.3g (2.9g fiber) per 100 gram serving0.4g (3.9g fiber) per 1 cup, chopped (133 grams) Click to see complete nutrition facts for Dock raw
Malabar spinach cooked0.6g (2.1g fiber) per 100 gram serving0.3g (0.9g fiber) per 1 cup (44 grams)0.1g (0.4g fiber) per 1 bunch (17 grams) Click to see complete nutrition facts for Malabar spinach cooked
Pumpkin Leaves (Cooked)0.7g (2.7g fiber) per 100 gram serving0.5g (1.9g fiber) per 1 cup (71 grams) Click to see complete nutrition facts for Cooked Pumpkin Leaves
Cabbage chinese (pe-tsai) cooked boiled drained without salt0.7g (1.7g fiber) per 100 gram serving0.8g (2g fiber) per 1 cup, shredded (119 grams)0.1g (0.2g fiber) per 1 leaf (14 grams) Click to see complete nutrition facts for Chinese Cabbage (Pe-Tsai) Cooked
New Zealand Spinach (Cooked)0.7g (1.4g fiber) per 100 gram serving1.3g (2.5g fiber) per 1 cup, chopped (180 grams) Click to see complete nutrition facts for Cooked New Zealand Spinach
Cabbage Kimchi0.8g (1.6g fiber) per 100 gram serving1.2g (2.4g fiber) per 1 cup (150 grams) Click to see complete nutrition facts for Kimchi Cabbage
Mustard Spinach (Tendergreen, Cooked)0.8g (2g fiber) per 100 gram serving1.4g (3.6g fiber) per 1 cup, chopped (180 grams) Click to see complete nutrition facts for Cooked Mustard spinach (Tendergreen)
Coriander (Cilantro) Leaves (Raw)0.9g per 100 gram serving0g (0.1g fiber) per 1/4 cup (4 grams)0.2g (0.6g fiber) per 9 sprigs (20 grams) Click to see complete nutrition facts for Raw Coriander (Cilantro) Leaves
Balsam-Pear (Bitter Gourd) Pods (Raw)0.9g (2.8g fiber) per 100 gram serving0.8g (2.6g fiber) per 1 cup (1/2" pieces) (93 grams)1.1g (3.5g fiber) per 1 balsam-pear (124 grams) Click to see complete nutrition facts for Balsam-pear (Bitter Gourd) Pods Raw
Chicory witloof raw0.9g (3.1g fiber) per 100 gram serving0.4g (1.4g fiber) per 1/2 cup (45 grams)0.5g (1.6g fiber) per 1 head (53 grams) Click to see complete nutrition facts for Chicory witloof raw
Canadian Seaweed Cultivated EMI-TSUNOMATA Rehydrated1.1g (4.5g fiber) per 100 gram serving0.3g (1.1g fiber) per 1/4 cup (25 grams) Click to see complete nutrition facts for Seaweed Canadian Cultivated EMI-TSUNOMATA rehydrated
Nopales (Cooked)1.3g (2g fiber) per 100 gram serving1.9g (3g fiber) per 1 cup (149 grams)0.4g (0.6g fiber) per 1 pad (29 grams) Click to see complete nutrition facts for Cooked Nopales
Chinese Broccoli (Goi Lam,Cooked)1.3g (2.5g fiber) per 100 gram serving1.2g (2.2g fiber) per 1 cup (88 grams) Click to see complete nutrition facts for Cooked Chinese Broccoli
Sauerkraut (Canned)1.4g (2.9g fiber) per 100 gram serving2g (4.1g fiber) per 1 cup (142 grams)3.3g (6.8g fiber) per 1 cup, undrained (236 grams) Click to see complete nutrition facts for Sauerkraut
Waxgourd (Chinese Preserving Melon, Cooked)1.5g (1g fiber) per 100 gram serving2.5g (1.8g fiber) per 1 cup, cubes (175 grams) Click to see complete nutrition facts for Waxgourd (Chinese Preserving Melon)

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.