Low Carb Vegetables -- and free counter chart

graphic shows an attractive  and abundant display of vegetables, of various types, tumbling our of a basket.


Low carb vegetables, especially leafy green vegetables, are part of a healthy weight loss diet.

However, some vegetables contain significantly more carbohydrate than others do. So, choose your vegetables wisely.Print out the chart if you wish and use for daily guidance.

Where the vegetables are listed as boiled or baked, this means plainly cooked with nothing yet added.

When counting carbohydrates, knowing which are the low carb vegetables is crucial.

In these sections of our website we have free chart counters for the carbohydrates in fruits and vegetables.


You will find the link to the low carbohydrate fruits chart awaiting you further down this page.

So, let's learn more!

Low Carb Vegetables for Weight Loss

Unless otherwise stated, the vegetable food counts (carbohydrates and calories) are for average size portions of 3½ ounces, which is the same as 100g.

For weight loss, choose the lowest counts. When it comes to vegetables, fresh leafy green ones are the best for both health and fat loss.

If you are counting carbohydrates, especially good is a Keto (Ketogenic) diet. It is excellent for quicker fat loss that lasts. A Keto diet is also the best diet for obesity.

[A Keto diet is not suitable, however, for anyone who has type 1 diabetes.]

The Carbohydrate Chart

Average portion 100g equals 3½ ounces Calories per portion stated Carbohydrates per portion stated
Aubergine (eggplant), raw, 100g 15 2.2
Alfalfa sprouts, raw, 100g 24 0.4
Artichoke Jerusalem, boiled, 100g 41 10.6
Asparagus, boiled, 100g 22 4
Asparagus, canned, drained, 100g 19 3
Bamboo shoots, canned, 100g 11 0.7
Beansprouts mung, raw, 100g 31 4
Beetroot, raw, 100g 36 4.6
Beetroot, boiled, 100g 46 9.5
Beetroot, pickled, drained, 100g 28 5.6
Broccoli, green, boiled, 100g 24 1.3
Broccoli, green, raw, 100g 33 1.8
Broccoli, purple, boiled, 100g 19 1.3
Broccoli, purple, raw, 100g 35 2.6
Brussels Sprouts, boiled, 100g 35 3.1
Cabbage spring, boiled, 100g 7 0.6
Cabbage Chinese, raw, 100g 12 1.4
Cabbage red, raw, 100g 21 3.7
Cabbage Savoy, raw, 100g 27 3.9
Cabbage, white, raw, 100g 27 5
Capsicum Pepper, green, raw 100g 15 2.6
Capsicum Pepper, red, raw 100g 32 6.4
Carrots, old, boiled, 100g 24 4.9
Carrots, young, raw, 100g 30 6
Cassava chips, 100g 354 92
Cassava, steamed, 100g 142 37
Cauliflower, boiled, 100g 28 2.3
Celeriac, raw, 100g 18 2.3
Celery, raw, 100g 7 0.9
Corn, baby sweetcorn, boiled, 100g 24 2.7
Corn kernels, canned, 100g 123 27
Corn kernels, raw 100g 93 17
Corn-on-cob, boiled, plain, 100g 66 11.6
Courgette (Zucchini), raw, 100g 18 1.8
Curly Kale, raw, 100g 35 1.4
Cucumber, unpeeled, raw 100g 10 1.5
Chicory, raw, 100g 14 1
Eggplant (aubergine), raw, 100g 15 2.2
Endive (Escarole), 100g 11 2.8
Fennel, raw, 100g 12 1.8
Garlic, fresh, raw, 100g 98 16
Leeks, raw, 100g 22 2.9
Lettuce leaf, butterhead, raw, 100 12 1.2
Lettuce, cos, romaine, raw, 100g 16 1.7
Lettuce, Iceberg, raw, 100g 13 1.9
Marrow, boiled, 100g 9 1.6
Zucchini (Courgette), raw, 100g 18 1.8



Low carb vegetables -- info to further help you

graphic shows an attractive  and abundant display of vegetables, of various types, tumbling our of a basket.

In relation to vegetable carbs and weight loss, many people focus on potatoes.

We are often asked for the carbohydrate count of potato according to how that vegetable is cooked.

Remember that there are carbohydrates in ALL fruits and vegetables.

We can give you examples of the carbs in potato but please bear in mind that potatoes are high in carbohydrate. If you are going to eat potato, and want to lose weight, only have it as a rare treat.

Potatoes are not low carb vegetables.

Below are some examples.



In Boiled or Steamed, peeled, potatoes there will be on average:

19 grams of carbohydrate in a 3½, or 100g, average serving/portion

19 grams of carbohydrate in one small potato

38 grams of carbohydrate in two small potatoes

32 grams of carbohydrate in one medium potato

64 grams of carbohydrate in two medium potatoes

60 grams of carbohydrate in one very large potato

____________________

In New Potatoes, Boiled or Steamed, there are slightly less carbs:

18 grams of carbohydrate in a 3½, or 100g, average serving/portion of new potatoes

36 grams of carbohydrate in a 7 ounce, or 198g, serving/portion of new potatoes

5 grams of carb in each 1 ounce, or 28g, of new potato

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In a Baked Potato (or Jacket Potato) with skin, there will be on average:

30 grams of carbohydrate in one small baked potato about 2½ inch in diameter

37 grams of carbohydrate in one medium baked potato about 3¼ inch in diameter

63 carbohydrates in one very large baked potato

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In a Red Baked (or Jacket Potato) with skin, there will be on average:

34 grams of carbohydrate in one medium red potato about 2½ to 3¼ inch in diameter

59 grams of carbohydrate in one large red potato about 3 to 4½ inch in diameter

____________________

In Mashed Potatoes there will be:

24 grams of carbohydrate in a 4 ounce, or 114g, serving/potion

34 grams of carbohydrate in a 6 ounce, or 170g, serving/portion

57 grams of carbohydrate in a 10 ounce, or 284g, serving/portion

____________________

In Fried Potato Strips

In fried potato strips, usually referred to as ‘fries’ in the USA, and ‘chips’ in the UK, the carb count varies according to whether they are homemade or store bought.

Below are some supermarket pre-prepared examples.

However, always read the back of the packet. Some contain only potato strips, oil, and salt. Whereas other packets contain potato strips coated with such things as wheat, cornstarch, sugar/glucose, flavorings, etc., to make them taste different [as well as additives], which will increase the number of carbs.

____________________

In plain pre-prepared thick ‘steak’ fries/chips (not coated with starch, glucose, etc), oven baked/cooked/heated there are on average:

24 grams of carbohydrate in a 3½, oz or 100g, small serving

28 grams of carbohydrate in a 4 oz, or 114g, medium serving

38½ grams of carbohydrate in a 5½, or 154g, large serving

____________________

In plain pre-prepared thin french fries (not coated with starch, glucose, etc.) and oven baked/cooked/heated, there are on average:

28 grams of carbohydrate in a 3½ oz, or 100g, small serving

32 grams of carbohydrate in a 4 oz, or 114g, medium serving

44 grams of carbohydrate in a 5½, or 154g, large serving

____________________


Using low carb vegetables in your

LOW CARB DIET

is a good choice.

Using organic low carb vegetables, whenever possible, is even better. It's also best to use fresh rather than canned or frozen vegetables.

Related web pages to help you further


The following page of our website should help you further:

LOW CARB FRUITS


Recommended books for this topic

All the books are available, usually in Kindle and paper/hard back form, from Amazon.com and Amazon.co.uk.


These are excellent reading suggestions for eating well or weight loss.

  • Wright and Bradford, Belly Fat Blast
  • Price's Nutrition and Physical Degeneration
  • Cordain's The Paleo Diet
  • Cordain's The Paleo Diet Cookbook
  • Wolf's The Paleo Solution





Here is a website that we like for low carb vegetables and recipes that are also Paleolithic (Pale) diet) weight loss recipes:

Paleo Diet Recipes

The link to the video for those who want to save it for their YouTube video list

This completes the low carb vegetables page. We hope that you found it useful and that it will help you on your journey to weight loss.



› Low Carb Veg

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