Low Carb Vegetables -- and a free carb counter chart

graphic shows an attractive  display of vegetables, of various types, tumbling out of a cane cornucopia of abundance set against a black background.

Low carb vegetables are part of a healthy weight loss diet such as a Paleo diet or a ketogenic diet.

However, some vegetables contain significantly more carbohydrate than others do. So, choose wisely!

You may print out our free counter chart if you wish (or copy and paste it) to use for daily guidance.

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 carbs in fruits and vegetables.

The link to the low carb fruits chart is further down this page.

Low Carb for Health or Weight Loss

This graphic shows an attractive display of mainly leafy green vegetables of many various types, in a wicker basket.

So, let's learn more about vegetables!

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 Ketogenic diet. It is 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

Using vegetables low in carbohydrate content for a low carb diet is essential as you will see in the link below.


Use organic vegetables whenever possible. It's also best to use fresh rather than canned or frozen vegetables.

Related web pages to help you further

Our following page link should help you further.


Recommended books for this topic

The books are available at some good bookstores, especially Amazon.com and Amazon.co.uk usually in Kindle and paperback form, sometimes as hardbacks. If you found the vegetables and carb counter chart useful, these books are excellent further reading suggestions.

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

On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.

Here is a website that we like for low carb recipes that are also (Paleolithic) Paleo recipes.

Paleo Food

This page is now complete. We do hope you found both the information about vegetables, with the carb counter chart, useful and that it will help on your journey to weight loss.

› Vegetable Carbohydrate Content.

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