Fruits and vegetables are always good when included in a diet. Whether you believe in vegetarianism or not, make sure that you include some of these low carb vegetables and fruit in your daily diet. Stay fit and healthy.
Vegetables are part of a healthy diet but not all vegetables are equal. Some
contain significantly more calories and carbs than others do.
Choose your vegetables wisely. If you are able to afford them, please choose organic foods whenever possible
Unless otherwise stated, the vegetable food counts (carbohydrates and calories) are for average size portions of 3½ ounces, which is 100g.
Where the vegetables are listed as boiled or baked, this means plain boiled or baked with nothing yet added such as butter or oil. Unless otherwise stated, the food counts are for fresh (not canned) vegetables.
Low carbohydrate vegetables are non-starchy and low in carbs. A low carb vegetable diet is the perfect way to stay lean and fit, as these vegetables have all the necessary fiber, minerals and vitamins required by the body. Though the exact carb count depends on the serving size, these low carb vegetables should be a daily part of your diet, no matter what the quantity. Let us list a few low carb vegetables and fruits. When looking at some of the carb counts, know that fiber is not counted as carbohydrates.
Low Carb Vegetables
|An average vegetable portion of 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|
|BrusselsSprouts, 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|
|CabbageSavoy, 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|
|Mushrooms, common, raw, 100g||22||3.4|
|Potatoes, new, boiled, 100g||75||18|
|Potatoes, old, raw, 100g||86||20|
|Okra, raw, 100g||31||3|
|Onions, raw, 100g||64||7.9|
|Parsnip, raw, 100g||64||12.5|
|Peas, frozen, raw, 100g||66||9.3|
|Peas, fresh, raw, 100g||83||11.3|
|Pumpkin, raw, 100g||13||2.2|
|Radish, red, raw, 100g||12||2|
|Spinach, raw, 100g||25||1.6|
|Squash, butternut, baked, 100g||32||7.4|
|Squash spaghetti, baked, 100g||75||18|
|Zucchini (Courgette), raw, 100g||18||1.8|
|Sweet potato, baked, 100g||115||28|
|Tomatoes, canned, & liquid, 100g||16||3|
|Tomatoes cherry, raw, 100g||18||3|
|Tomatoes, ordinary, raw, 100g||17||3|
|Water chestnuts, canned, 100g||28||7|
|Watercress, raw, 100g||22||0.4|
|Yam, baked, 100g||153||37.5|
|Zucchini (Courgette), raw, 100g||18||1.8|
Apart from these low carb diet vegetables, the following vegetables are also very fiber and mineral rich, without carrying a lot of carbohydrates.
- Mustard Greens
- Herbs like parsley, cilantro, basil, rosemary and thyme
- Sea vegetables like nori
- Green beans and wax beans
- Scallions or green onions
- Fresh ginger and garlic
Fruits are part of a healthy diet. However, some fruits contain significantly more carbs than others do. If you are following a low carbohydrate diet and want to include fruits, choose the best low carbs fruits. Additionally, if you want to maximize the health benefits and help our planet, eat organically grown low carb fruits whenever possible.
It’s best to avoid sweetened, canned, or dried fruit. Most dried fruit has sugar added during processing.
Dried fruits are not part of a weight loss diet. Even berries such as blueberries and cranberries have added sugar when bought as dried.
The calories in fruit count are then approximately the same as dried raisins. If you shop around, it is possible to buy sugar-free dried fruit. This chart gives the number of calories and carbohydrates in fresh fruit.
Fruits, whole grains, oatmeal and vegetables contain complex carbohydrates. If you want to reduce or maintain your weight, a low carb diet can definitely help you. The diet may help solve all weight related problems like heart disease and diabetes. Lots of fresh, organic fruits and vegetables should be included in the diet as they supply the necessary nutrients to your body. Deficiency of nutrients can lead to various health complications and fatigue, which can affect your work and health. Low carb foods having a low glycemic index help protect your heart from damage due to fats. Dietitians usually recommend low carb diet to diabetics.
Low Carb Fruits
|Per single fruit or the portion stated||Calories per fruit or the portion stated||Carbohydrates per fruit or the portion stated|
|Apple (with the peel)||81||21|
|Blackberries (½ cup)||37||9|
|Blackcurrants (½ cup)||36||9|
|Blueberries fresh (½ cup)||41||10|
|Cherries (½ cup)||52||12|
|Cranberries fresh raw (½ cup),||23||6|
|Currants Red fresh (½ cup)||31||8|
|Dates dried/sugar (½ cup)||280||62|
|Date 1 fresh/unsweetened||7||2|
|Gooseberries fresh (½ cup)||34||8|
|Grapes (10 medium seedless)||36||9|
|Grapefruit (1 medium half)||46||12|
|Guava (½ cup)||42||10|
|Lemon (with peel)||22||12|
|Lime (with peel)||18||10|
|Lychees 1 oz.||19||5|
|Melon Canteloupe (1 half)||94||22|
|Melon Honeydew (1 tenth)||46||12|
|Olives green (pitted) 1 oz.||33||0.4|
|Olives black (pitted) 1 oz.||96||2.5|
|Papaya (½ cup cubed)||27||7|
|Passion Fruit (medium)||18||4|
|Pineapple fresh (½ cup cubed)||39||10|
|Prune (1 dried & pitted)||20||5|
|Raisins (dried ½ cup)||110||29|
|Raspberry (½ cup)||31||7|
|Rhubarb (½ cup cubed)||14||3|
|Strawberries (½ cup)||23||5|
If you want to have a handy list of low carb fruits and vegetables, which you can always keep with you, here is one for you.
Low Carb Foods List – Vegetables and Fruits
Sprouts like bean, alfalfa, etc.
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Green Beans and Wax Beans
Peppers like green bell peppers, red bell peppers, jalapeño peppers
Scallions or green onions
Snow Peas (pods)
Low Carb Foods List - Fruits
Celery Root (Celeriac)
Lemon or Lime (small amount)
I hope you found the above lists of fruits and vegetables helpful. Now that you know about low carb foods, you can design your own low carb diet. These food items will keep you fit and active and you will be able to achieve your goal of weight loss. It is necessary to consult a physician before opting for any diet. Be sure that you don’t have any health problem and see to it that you get all the essential nutrients when on diet.
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