Low Carb Vegetables -- and free counter chart
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.
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
Low carb vegetables -- info to further help you
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.
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____________________
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____________________
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.
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
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.
Here is a website that we like for low carb vegetables and recipes that are also Paleolithic (Pale) diet) weight loss recipes: