Low Carb Vegetables and Fruits : The 10 Best Options for your Low Carb Diet

What are Low Carb Vegetables and Fruits?

Low carb fruits and vegetables, as the name suggests, have a lower amount of carbohydrates in them compared to their higher carb counterparts.

If you’re someone who’s following a low carb diet such as LCHF, Paleo or Keto; these low carb vegetables and fruits are the go-to sources you should rely upon to get the nutrients you need without breaking your daily carb limit.The way to identify what fruits and veggies fit this ‘low carb’ definition is by first understanding the concept of Net Carbs.

What are Net Carbs?

Net carbs are the actual amount of carbohydrates in a food that can be digested by your body to use for energy. In simple terms, it’s the amount of carbs your body actually absorbs from what you eat.

In the context of a low carb diet, overall net carbs in a food matters more than total carbs. This is why foods rich in fiber are a good choice for a low carb diet despite having quite a bit of total carbs on paper.

Vegetables and fruits have more fiber. Thus, they’re a better option than food items higher in starch and sugar.

Difference between Carbs and Net Carbs

The main difference between carbs and net carbs is that total carbs include the quantity of all the carbs, including fiber. Net carbs on the other hand, includes only those carbs that are converted to glucose in your body. Thus, net carbs do not include the dietary fiber and sugar alcohol content which is otherwise included in the carbs content.

So, all you have to do is subtract the amount of dietary fiber and sugar alcohols from the total value of carbs to get the net carbs of any food item. 

While selecting low carb vegetables and fruits, the quantity of net carbs is to be considered as opposed to total carbs. This is because on a low carb diet, the focus is on reducing the consumption of those food items which increase your blood sugar levels.

Since fiber and sugar alcohols do not convert to glucose easily, they do not have a significant impact on your blood sugar. Additionally, fiber is great for digestion and hence, an essential component of meals. 

So when you consider net carbs, your consumption of food items affecting blood sugar levels decrease without compromising your fiber intake. This helps you make better choices of low carb vegetables and fruits.

Top 10 List of Low Carb Fruits

Fruits are usually high in total carbs since they contain quite a lot of natural sugars. However, there are some fruits which have relatively lower amounts of sugar compared to others. On the other hand, they have higher fiber content to offset the sugar; reducing net carbs. Such fruits classify as low carb fruits. 

The best way to identify if a fruit works well for your low carb diet is to check its net carbs. 

1. Berries

Berries are relatively much lower in sugar and higher in fiber than most fruits. So if you want to eat something sweet without crossing your daily carb limit; , berries are the way to go. Plus, you can make some great low carb fruit smoothies from them. These are some of the best options for low carb fruits for diabetics.

So here’s a list of the best berries for a low carb diet. Their nutritional composition per 100g is as follows:

Strawberries - Total carb - 7.7g; Net Carbs - 5.7; Fiber - 2g; Sugar - 5g; Good source of - Vitamin C, Folate, Calcium and Potassium 

Blackberries - Total carb - 10.2g; Net Carbs - 4.9; Fiber- 5.3g; Sugar - 4.9g.Good source of - Vitamin A, Vitamin C, Folate, Calcium, Magnesium, Phosphorus

Raspberries - Total Carb - 11.9g; Net Carbs - 5.4; Fiber - 6.5g; Sugar - 4.4g.Good source of - Vitamin A, Vitamin C, Folate, Calcium and Magnesium

2. Avocados

1/4th of an avocado usually contains 80 calories: 7g of fats, 3g of fiber, 1g of protein and 1g of net carbs. Avocados are thus, amongst the best low carb fruits as it’s rich in healthy fats and low in carbs.

It also helps against cardiovascular issues and lowering down LDL (bad cholesterol levels). Thus, it’s a great inclusion in the list of low carb vegetables and fruits.

3. Watermelon

Watermelon is higher in water content and fiber, which makes it a good choice for a low carb diet. It has one of the lowest carb concentrations in fruits. Watermelon also has a good concentration of Vitamin A and is relatively low in calories.

100 grams of watermelon has 7.5 grams of total carbs, 6.2g of sugar, 0.4g of fiber and 7.1g of net carbs. It’s also rich in Vitamin A and potassium. It is a great option for low carb fruits for weight loss.

4. Honeydew

Honeydew is a fruit of the melon family that is a great alternative for your low carb diet. It’s one of the best low carb fruits for weight loss to include in your meal plan.

The total carbs content in 100 g of honeydew is 9 g with 0.8 g of fiber, 8.2 g of sugar and 8.2g of net carbs. Honeydew is also a rich source of Vitamin C and potassium for your body. It helps in regulating your blood sugar levels and your body’s metabolism. 

5. Cantaloupe

Cantaloupes are similar to other melons like muskmelon, watermelon and honeydew melon. But their nutritional value is different. They contain lower levels of fructose, which makes them a good choice for low carb fruits. 

100 grams of cantaloupe has 8.8 grams of total carbs out of which 7.9 grams is sugar, 0.9 grams is fiber and 7.9g of net carbs. It’s also rich in Vitamin A, Vitamin B-9, calcium, magnesium and potassium. So you should definitely include cantaloupes in your list of low carb vegetables and fruits.

6. Tomatoes

Tomatoes are quite low in sugar, making them suitable for making a variety of healthy dishes. They’re also anti-inflammatory and can be eaten in a variety of ways. You can use tomatoes to form the base of your purees and gravies, chop them up into a salad or even use it as an evening snack.

A single tomato (chopped, 158g) includes only 5 grams of carbs. Out of this, 1.5g is dietary fiber and 3.5g is sugar and net carbs. Plus, it’s a great source of Vitamin A and potassium. The best part about tomatoes is that they can be included as both, low carb vegetables and fruits.

Caution: While tomatoes are great, check the nutritional value label of canned tomatoes if you decide to get them. Some brands may add preservatives and sugars, which increases the total carb content.

7. Plum

Plums are available in many varieties, but red plums are the most popular out of the lot. While you cannot stuff a ton of them in your mouth, you can enjoy a single plum without hurting your low carb diet.

One plum (68g) has about 7.5 grams of carbs, 6.5g of sugar, 0.5g of fiber and 7g of net carbs. Additionally, plums are rich in Vitamin A and potassium. These are important nutrients for your body and hence, must be included in the list of low carb vegetables and fruits.

8. Pineapple

Pineapple is a very versatile and delicious tropical fruit. It’s high in manganese which is an essential mineral and can have a great impact on your nervous system.It also helps maintain your insulin levels and hormonal balance.

100 grams of pineapple consists of 13 grams of carbs in total, out of which 1.4 g is fiber, 9.9 grams is sugar and 11.6g of net carbs. Pineapple also provides your body with Bromelain - an enzyme that helps your body digest protein.

9. Starfruit

Starfruit, also known as Carambola contains one of the lowest sugar contents in the fruit family. It has great antioxidant properties which helps flush out toxins from your body. The sugars in star fruit also help in reducing inflammation.

1 medium sized starfruit contains 6 grams of carbs, out of which 3 grams are fiber, 3g are sugar and net carbs. It also contains a considerable quantity of potassium, magnesium and copper. This makes it a great choice to include in your low carb diet and include in fruits for Keto. This fruit is also a great option for low carb fruits for diabetics.

10. Coconut

While coconut water has quite a bit of sugar in it;  the white inner lining of the coconut, also known as coconut meat, can be included in a low carb diet.

One coconut meat, shredded (80g) has about 12.2 grams of carbs, 7.2 grams of dietary fiber, 5g of sugar and net carbs. It has 23.8 grams of saturated fat, a moderate amount of Vitamin B-9(folate), calcium and magnesium. Coconuts also have a large amount of potassium and phosphorus. Hence, they are a must include in your list of low carb vegetables and fruits. 

Therefore, coconut meat in moderation can be a great touch to your low carb diet. It can bring a touch of freshness without overstepping on your daily carb limit. It’s also a great option to include in your list of Keto fruits.

10 Best Low Carb Vegetables

Vegetables are an important element of any meal plan. You can easily replace high carb vegetables in your meals with these low carb vegetables. All you have to do is make slight modifications to your favorite dishes. Low carb vegetables are rich in fiber which is great when you’re trying to lose weight. It adds minimal calories but satiates your hunger.

Here’s a list of low carb vegetables that you can incorporate in your diet:

1. Spinach

Spinach is a great option for you when it comes to the list of best low carb vegetables. It’s packed with a ton of iron, Vitamin A, C, calcium, protein, fiber and is quite low in sugar. If you’re looking to make green vegetables a part of your staple diet, this has to be one of them.

100 grams of spinach has just 3.6 grams of carbs, 2.2 grams of fiber, 0.4 grams of sugar and 1.4g of net carbs.

2. Broccoli

Broccoli is packed with Vitamin C and holds very little carbs. Due to its low carb levels, it's often suggested for low carb diets. It can also help if you’re suffering from Type-2 diabetes. Broccoli is a cruciferous vegetable that helps increase your fiber intake. It contains minimal calories and keeps you full for longer.

There are several comfort dishes where you can incorporate broccoli. These include broccoli mash or even some almond broccoli soup. 

100 grams of Broccoli has 6.6 grams of carbs, 2.6 grams of fiber, 1.7 grams of sugar and 4 grams of net carbs.

3. Lettuce

Lettuce is quite popular as an alternative in low carb diets for wheat tortillas and rolls. There’s so much you can do with lettuce, apart from using it in a salad. Lettuce is rich in Vitamin A and moderately rich in calcium and potassium. Hence, it’s a great inclusion in your list of low carb vegetables and fruits.

100 grams of Lettuce contains 2.8 grams of carbs, out of which 1.3 grams is fiber, 0.8 grams is sugar and 1.5 grams of net carbs.

4. Asparagus

You can think of asparagus as a low carb alternative to fries sent from heaven! Asparagus is crunchy and a very versatile vegetable. You can chop it up and add it to stir fries, as a side to a meat dish and even eat it by itself. 

All you need is a little salt and pepper, some cold-pressed oil like olive oil and you’re ready with a great crunchy Asparagus dish!

100 grams of Asparagus has 4 grams of carbs, 2.1 grams fiber, 1.9 grams of sugar and net carbs.

5. Zucchini

Zucchini is often confused with cucumber, but there’s a lot of difference between the two. It is a common item found in low carb meals as it has a very low sugar concentration. It’s also used as an alternative to pastas by grating it into twirls, also called zoodles.  Its diverse uses makes it a great fit in the list of low carb vegetables and fruits.

100 grams of Zucchini has 3.1 grams of carbs, 1.1 grams of fiber, 2 grams of net carbs and sugar. It also offers a good amount of potassium and vitamin C to your body.

6. Bell Peppers

Bell peppers come in three colours - green, yellow and red. It follows the same rule of green vegetables. The green bell pepper is the lowest in carbs, followed by yellow and red. 

While eating green bell peppers regularly is recommended, you may want to incorporate yellow and red bell peppers occasionally.

100 grams of green bell pepper contains 7 grams of carbs, out of which, 3 grams are sugar, 6 grams are net carbs, 1 gram is fiber. 

The same amount of red bell peppers include 7 grams of total carbs, out of which, 1 gram is dietary fiber, 4 grams are sugar and 6 grams are net carbs.

100 grams of yellow bell peppers include 6 grams of carbs, out of which 1 gram is fiber and 5 grams are net carbs. 

Since the carb content of bell peppers is low, they're a great choice to include in the list of low carb vegetables and fruits.

7. Mushrooms

There are a variety of mushrooms you can try and most of them are low in carbs. You can add them to salads, saute them or even bake them with your favorite cheese. Also,, they’re often added to anti-inflammatory diets, and are rich in folate and calcium. 

100 grams of Portabella mushrooms is about 4 grams of carbs, 2 grams of dietary fiber, 2 grams of sugar and net carbs. Thus, mushrooms make a great fit for the low carb diet.

8. Cauliflower

Cauliflower is also a cruciferous vegetable, making it a great low carb vegetable option. Apart from using it normally as a vegetable, you can also use it as an alternative to rice by crumbling it.

100 grams of cauliflower has 4.97 g of carbs, out of which 2 g are fiber, 2.97 g are net carbs and 2 g are sugar. It is high in vitamin B and choline, which helps improve memory and also facilitates better digestion.

9. Arugula

Arugula is a green vegetable that is a great source of potassium and folate. It also consists of Vitamin A, Vitamin K, Vitamin C and Calcium. You can mix it up in salads or simply add it in a soup or stew.

You can also add in a wrap or mix it with a filling to add that extra dose of freshness to your meal. 1 cup of arugula contains 0.36 g of carbs, out of which 0.16 g is fiber, 0.2 g is sugar and net carbs.

10. Kale

High in Vitamin K and antioxidants, Kale is a great choice as a low carb vegetable. It’s also high in protein, which makes it super beneficial if the low carb diet you’re planning to follow is Keto. You can make kale chips and a variety of other foods with this leafy vegetable.

Kale  has 6 grams of carbs, 2 grams of fiber, 1 gram of sugar and 4 grams of net carbs per 100 grams. It has properties which help speed up weight loss. You certainly wouldn’t want to miss out on using it to make low carb chips. It is a must have in your list of low carb vegetables.

Wrapping it Up

Now that you know about the most comprehensive list of low carb vegetables and fruits, you can easily plan your low carb diet. Make sure to focus on the ‘net carb’ content more than the overall carbs.