Best Keto Friendly Vegetables

Best Keto-Friendly Vegetables

Did you know? Not all vegetables are actually good for the keto diet. Some can ruin your diet by slowing down the process or kicking you out of ketosis. 

That said, someone has to create a list of the best keto-friendly vegetables, so we did it. 

Below is a list of the keto-approved vegetables with their macros and a brief description of their health-promoting benefits.

Asparagus and Avocado

Asparagus

A cup of asparagus contains:

  • 2.2 g of carbs

  • 0.2 g of fat

  • 2.9 g of protein

Asparagus is rich in nutrients, including folate, fiber, and vitamins A, C, and K.

Eating large amounts of asparagus can help you lose weight, improve digestion, and lower blood pressure.

Avocado (a fruit)

Half a cup of avocado contains:

  • 2 g of carbs

  • 15 g of fat

  • 2 g of protein

Science proves that avocados contain more potassium than bananas. They can also improve heart health, digestion, and strengthen the immune system.  

Broccoli and Brussel Sprouts


Broccoli

One cup of sliced broccoli contains the following:

  • 3.6 g of carbs

  • 0.3 g of fat

  • 2.6 g of protein

Rich in vitamin K, eating broccoli helps heal wounds faster, improves the body's blood clotting function, and promote stronger bones.

Broccoli is also a great source of vitamin C, which is essential for fighting free radicals. 

Brussel Sprouts

Consuming a cup of Brussel sprouts gives the body:

  • 4.7 g of carbs

  • 0.3 g of fat

  • 3 g of protein

High in fiber, vitamins, minerals, and antioxidants, Brussel sprouts are insanely nutritious. Studies show that they can also reduce the risk of cancer, improve blood sugar levels, and decrease inflammation. 

Cabbage, Celery, Cauliflower, and Cucumber

Cabbage

A 100-gram serving of cabbage yields:

  • 3.5 g of carbs

  • 0.1 g of fat

  • 1.3 g of protein

Cabbage can help keep inflammation in check, improve digestion, fight oxidants, lower cholesterol levels, and keep the heart healthy. 

Cauliflower

Every 100 grams of cauliflower is:

  • 3 g of carbs

  • 0.3 g of fat

  • 1.9 g of protein

Cauliflower is incredibly rich in fiber and B-vitamins. Fiber keeps the digestive system in peak condition. Cauliflower also provides the body with antioxidants to protect the body against cancer.

Celery

A medium stalk of celery yields:

  • 1.2 g carbs

  • 0.1 g of fat

  • 0.3 g of protein

Celery is high in vitamin K, which helps maintain healthy bones. It also has folate for fetal development and vitamin A for eye health. 

Cucumber

Half a cup of cucumber contains:

  • 2 g of carbs

  • 0 fat

  • 0 protein

Cucumber is known to lower blood sugar levels, promote hydration, and aid in weight loss. 

Green Beans, Kale & Lettuce

Green Beans

Half a cup of green beans is loaded with:

  • 3.6 g of carbs

  • 0.1 g of fat

  • 1.8 g of protein

Green beans are a good source of dietary fiber, folate, and vitamins C and K. And also, it's rich in silicon, which is needed for healthy bones, skin, and hair. 

Kale

Eat a cup of kale, and you'll get:

  • 6 g of carbs

  • 0.6 of fat

  • 2.9 g of protein

If you want to supply your body with iron, vitamin C, calcium, and antioxidants, kale is the best vegetable to consume. 

Lettuce

A hundred grams of lettuce is loaded with:

  • 1.6 g of carbs

  • 0.2 g of fat

  • 1.4 g of protein

Lettuce can actually help you meet the standard daily requirements for many vitamins and minerals. 

Peppers, Spinach, Swiss Chard & Tomatoes

Peppers

A piece of green pepper has:

  • 3.6 g of carbs

  • 0.1 g of fat

  • 0.9 g of protein

Bell peppers can help improve your eye health, reduce the risk of chronic diseases, and battle free radicals. 

Spinach

A cup of cooked spinach has:

  • 3 g of carbs

  • 0.5 g of fat

  • 5.3 g of protein

Spinach is insanely rich in minerals like magnesium, manganese, and iron, as well as other vitamins, including vitamins A, B2, C, and K. 

Swiss Chard

A hundred grams of chard is loaded with:

  • 2.1 g of carbs

  • 0.2 g of fat

  • 1.8 g of protein

Swiss chard is an excellent source of calcium, magnesium, and potassium. These minerals are essential for maintaining healthy blood pressure. 

Tomatoes (a fruit)

A cup of cherry tomatoes contains:

  • 4 g of carbs

  • 0.3 g of fat

  • 1.3 g of protein

Tomatoes are abundant in the antioxidant lycopene, which has been found to provide a lot of health benefits. It lowers the risk of heart disease and cancer. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.