Eating plenty of vegetables is recommended if you’re following a reduced calorie or reduced fat diet, because they provide essential vitamins and minerals without extra calories or fat. But, if you’re looking to cut back on carbohydrates or happen to be following the Atkins Diet, vegetables can and should play a significant role.
Not all, but many vegetables are low in carbohydrates and packed with fiber, meaning the total of “net carbs” each serving contains will be small. Here are some of our favorite low-carb veggies:
Low Carb Veggies: Bell Peppers
One cup of chopped raw bell pepper contains 6 grams of net carbs. A red bell pepper has the highest amount of antioxidants, but peppers of all colors offer plenty of nutrients. Get more bell peppers in your diet with these Tommy’s products: Fiesta Quinoa and Brussels Sprouts
Low Carb Veggies: Broccoli
Broccoli goes above and beyond when it comes to providing vitamins C and K making it a superstar superfood! One cup of raw broccoli will give you 4 grams of net carbs. Tommy’s Vegetable Medley is loaded with broccoli!
Low Carb Veggies: Asparagus
Asparagus provides vitamins A, C, and K and it’s delicious when it comes into season in the spring months. One cup of raw asparagus will have a total of 4 grams of net carbs.
Low Carb Veggies: Mushrooms
Raw white mushrooms are super low in carbohydrates so use them liberally in recipes. One cup of raw mushrooms contains 1 gram of net carbs.
Low Carb Veggies: Zucchini
Zucchini and summer squashes are extremely popular and provide a high amount of vitamin C. One cup of raw summer squash, or zucchini contains 3 grams of net carbs.
Low Carb Veggies: Spinach
Raw spinach is super low in carbs, in fact, one cup of this green superfood contains a net carb amount close to 0! However, If you prefer cooked spinach, the net carb total changes as a result of heating. One cup of cooked spinach contains 3 grams of net carbs. If it isn’t obvious in our product catalog, we’ll sing it loud and clear: We love our greens at Tommy’s Superfoods.
Low Carb Veggies: Cauliflower
Cauliflower is an extremely versatile low-carb vegetable that can easily replace high-carb foods like potatoes and rice in many recipes. One cup of cauliflower will give you 2 grams of net carbs. Read the next section to find out why we put cauliflower and green beans right next to one another in this list!
Low Carb Veggies: Green Beans
Along with lentils and other beans, green beans are considered a legume. However, they contain a smaller amount of carbohydrates. One cup of raw green beans provides 6 grams of net carbs. Try Tommy’s Cauliflower & Green Beans. Take it from us: These vegetables were made for each other!
Low Carb Veggies: Lettuce
Lettuce is another very low-carb vegetable, and if you select romaine or another dark-green variety, you’ll get the additional benefits of vitamins A, C, K, and folate. One cup of chopped raw lettuce provides 1 gram of net carbs.
Low Carb Veggies: Kale
High in vitamins A and C, one cup of chopped kale will give you 6 grams of net carbs. Kale is widely considered to be a super food, which is why it plays a star role in three of our products: Super Greens and Organic Super Greens.
Low Carb Veggies: Cucumbers
Cucumbers are a very refreshing, low carb veggie. One cup of chopped cucumbers contains a little less than 4 grams of net carbs. We love cucumbers especially for their versatility: They’re great in dips, sauces, chilled soups, salads, relishes, sandwiches, appetizers… The list goes on!
Low Carb Veggies: Brussels Sprouts
Brussels Sprouts are high in vitamins C and K. As they typically are consumed cooked, a half-cup contains 4 grams of net carbs. Are you one of those people that hates brussels sprouts? Let us change your mind!
Low Carb Veggies: Celery
Celery is another super low carb veggie and ideal for using when you want to add bulk to a salad or need a quick snack. One cup of chopped raw celery provides just 1 gram of net carbs.
Low Carb Veggies: Tomatoes
While tomatoes are technically fruits, we treat them as vegetables when it comes to eating and using them in recipes. One cup of cherry tomatoes contains 4 grams of net carbs while being high in vitamins and potassium.
Low Carb Veggies: Radishes
Radishes have a spicy, peppery flavor that adds crunch and seasoning to a variety of dishes and salads. One cup of sliced raw radishes contains 2 grams of net carbs.
Low Carb Veggies: Cabbage
Cabbage provides vitamin C and K and can be used both raw or cooked. One cup of chopped raw cabbage contains 2 grams of net carbs.
Low Carb Veggies: Artichokes
Artichokes are nutritious and delicious and are perfect for a salad or low-carb pasta. One medium-sized artichoke contains 4 grams of net carbs.
Feeling the low carb love?
Whether or not you’re on a low-carb diet, eating more vegetables is always a great idea. If you are interested in learning more about organic and Non-GMO vegetables, check out our recent articles on these topics. Be sure to share your recipes for low-carb vegetable dishes with us in the comments section or on our social media pages.