Getting started on a low carb diet and unsure as to what fruits and vegetables are safe to eat? No need to worry as I've put together a list of the Best Low Carb Fruits and Vegetables for a Keto Diet!
You know to avoid most starchy food like bread, pasta, beans and potatoes, but one thing most new low-carbers and those trying to live a lifestyle don't often consider is the carb content of other foods such as fruits and vegetables. They're safe, right?
Well, not quite. That's why I've put together this super convenient guide of the Best Low Carb Fruits and Vegetables for a Keto Diet!
And to make things even more convenient, I've put together a fantastic printable list of all of the Best Low Carb Fruits, Vegetables and Nuts for quick reference. It's perfect for sticking on the fridge or carrying with you to the grocery store when shopping for groceries for the week.
How Many Carbs Can You Have On Keto?
Most keto guidelines recommend that you stay between 15 and 30g of net carbs a day, about 5-10% of your daily calorie intake.
New to Keto?
Read this post on What to Eat On Keto To Get Started if you're brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.
Low Carb Fruits
It's a common misconception that the sugar from fruits are good for you just because they come from fruits. Sadly, in the world of low carb and keto, sugar = carbs no matter what the source may be. But don't fret, fruit isn't completely off the menu.
What Fruits Can You Eat On A Low Carb Diet?
When it comes to choosing low carb fruits, berries are your safest bet. Now, just because they're lower in carbs doesn't mean you can eat all you want without reserve. They have to be eaten in moderation in order for you not to kick yourself out of ketosis.
There are still quite a few other fruits you can enjoy on a low carb diet that aren't berries. Plums, coconut, and star fruit are some safe, lower carb options that you can enjoy as a snack when trying to keep things low carb.
What Fruits Can I Eat On The Keto Diet?
The fruits you can eat on a keto diet are going to be the same as a low carb diet. You'll just want to make sure that you're not exceeding your daily allowance for carb consumption and that you're getting enough fat in your diet in order to get into ketosis.
Are Bananas Keto Friendly? Are Oranges Keto Friendly?
Here's another common question: Are apples low carb? You get where I'm going with this, right?
Though you can technically eat most anything on a keto diet as long as you eat it in moderation, the high carb content of bananas and oranges (23.9 and 11.9 net carbs per fruit respectively) keeps them from making the list of the best low carb fruits.
There are many other better fruit options out there, and if you're going to have fruit on your diet, you might as well have a fruit that you can eat more of in a single sitting.
I've included some fruits on the list that aren't typically considered fruits by most people. Though avocados, tomatoes, and olives may not look like fruits, they are actually classified as fruits.
And since this is a list of the best low carb fruits, and these fruits happen to have some of the lowest carb content of all the fruit options out there, I decided to include them.
Best Low Carb Fruits
- Avocados (1 cup, sliced) - 2 grams net carbs / 10 grams dietary fiber / 12 grams total carbs
- Blackberries (1 cup) - 6 grams net carbs / 8 grams dietary fiber / 14 grams total carbs
- Tomatoes (1 cup, chopped) - 4.9 grams net carbs / 2.2 grams dietary fiber / 7.1 grams total carbs
- Star Fruit (1 medium fruit 3 ” long) - 3.5 grams net carbs / 2.5 grams dietary fiber / 6 grams total carbs
- Raspberries (1 cup) - 7 grams net carbs / 8 grams dietary fiber / 15 grams total carbs
- Strawberries (1 cup, halves) - 9 grams net carbs / 3 grams dietary fiber / 12 grams total carbs
- Coconut (1 cup) - 1.7 grams total carbs / 2.3 grams dietary fiber / 4 grams total carbs
- Plum (1 fruit 2” diameter) - 6.6 grams net carbs / 0.9 gram dietary fiber / 7.5 grams total carbs
- Blueberries (½ cup) - 8.7 grams net carbs / 1.8 grams dietary fiber / 10.5 grams total carbs
- Olives (10 average sized green olives) - .2 grams net carbs / 1.1 grams dietary fiber / 1.3 grams total carbs
You can also check out the complete list of the best low carb fruits (along with their carb content per serving) in this ultra convenient printable list HERE.
Low Carb Vegetables
Vegetables are definitely going to be one of your go-to foods for a low carb diet. They can be used as a side, an appetizer, a snack, or they can even be transformed into something completely different like this delicious Cauliflower Breadsticks recipe!
Your lowest carb vegetable options are going to be your leafy green vegetables such as lettuce, spinach and bok choy. Leafy green vegetables can be used to make a wrap in place of bread in a sandwich, or they can be used as a great alternative to otherwise carb rich ingredients. I used Bok Choy in place of noodles in the delicious Low Carb Szechuan Pork Soup and it turned out amazing!
Best Low Carb Vegetables
- Asparagus (½ cup, or approximately 6 whole spears) - 1.1 gram net carbs / 1.4 grams dietary fiber / 2.5 grams total carbs)
- Mushrooms (1 cup raw, white mushrooms) - 1.6 grams net carbs / 0.7 grams dietary fiber / 2.3 grams total carbs
- Zucchini (1 cup raw, sliced) - 2.4 grams net carbs / 1.1 grams dietary fiber / 3.5 total carbs
- Spinach (1 cup raw or ½ cup steamed) - .4 grams net carbs / 0.7 grams dietary fiber / 1.1 total carbs
- Bok Choy (1 cup raw, shredded) - 0.8 grams net carbs / 0.7 grams dietary fiber / 1.5 grams total carbs
- Cauliflower (1 cup raw) - 2.9 grams net carbs / 2.1 carbs dietary fiber / 5 grams total carbs
- Lettuce (Iceberg, 2 cup, shredded) - 1.2 grams net carbs / 0.9 grams dietary fiber / 2.1 grams total carbs
- Celery (1 stalk, medium (7-1/2" - 8" long)) - .6 grams net carbs / .6 grams dietary fiber / 1.2 grams total carbs
- Yellow Squash (1 cup, sliced) - 2.6 grams net carbs / 1.2 grams dietary fiber / 3.8 grams total carbs
- Cucumbers (1 cup chopped cucumber) - 3.1 grams net carbs / 0.5 grams dietary fiber / 3.6 grams total carbs
You can see the full list of the Best Low Carb Vegetables (and their carb content per serving) in this ultra convenient printable list right HERE.