8 Best Low-Carb Vegetables, Recommended by Dietitians

Reviewed by nutritionist Mandy Enright, MS, RDN, RYT

Main points

• Carbohydrates are macronutrients necessary for energy.

• How much and what types of carbohydrates you eat depends on your needs and health.

• Kale, broccoli, spinach, cauliflower, zucchini and Brussels sprouts are some of the low carb vegetables.

The popularity of low-carb diets such as Paleo and Keto may have you wondering whether carbs are healthy for you and whether you should avoid them. The fact is that carbohydrates are an essential nutrient and primary source of energy for the body. Cutting carbs too much can lower your energy levels and increase your risk of other symptoms, such as constipation, dizziness, and headaches.

Certain conditions, such as diabetes, insulin resistance, and metabolic syndrome, require attention to carbohydrate intake. To be clear, people with these conditions should not avoid carbohydrates entirely unless advised by a healthcare provider. Instead, the focus is on the types and amounts of carbohydrates to eat and their combinations. This will help manage blood sugar levels to prevent blood sugar spikes and imminent crashes.

While many people think of grains when discussing carbohydrates, this macronutrient can be found in many food groups. Dairy products, fruits, legumes, nuts and vegetables also contain varying amounts of this nutrient. We asked nutritionists to help us determine which vegetables are lowest in carbs and discuss how people with chronic illnesses can benefit from them.

The recipe is pictured: Maple Roasted Brussels Sprouts with Bacon

1.Spinach

Not only can spinach be used in a variety of dishes, but it’s also packed with nutrients. “Spinach is rich in iron, calcium, magnesium, potassium, and many vitamins. It’s also a good source of folate, fiber, and antioxidants,” says Crystal Scott, MS, RD.

Spinach may also help reduce the risk of disease. For example, there is evidence that an antioxidant in spinach called alpha-lipoic acid can reduce symptoms of metabolic-related diseases and diabetic neuropathy.

Scott recommends using spinach in omelets, soups and salads, or lightly sautéing it with garlic and olive oil as a warm side dish. “The fiber content helps slow the absorption of sugar into the bloodstream, preventing blood sugar levels from rising rapidly,” says Scott.

In terms of carbs, 1 cup of raw spinach contains only 1 gram of carbs. Spinach is a great addition to soups, such as our Chicken Spinach Soup with Fresh Pesto and Sausage, Spinach and Dumpling Soup. Or let spinach take center stage in our Rosemary Garlic Spinach Soup.

2. Kale

Like spinach, kale is a leafy green vegetable that is rich in many vitamins and minerals. It is a rich source of selenium, an important mineral that helps your body produce antioxidant enzymes that help prevent cell damage.

A cup of kale contains less than 1 gram of carbohydrates. “Leafy greens like kale are a perfect addition for people with diabetes. Leafy greens are low in carbohydrates and have minimal impact on blood sugar, making them an excellent staple in a diabetes-friendly diet,” says registered dietitian Josten Fish.

Fish recommends trying these kale chips for a delicious, crunchy snack. Or make this Skillet Lemon Chicken and Potatoes for an easy weeknight dinner with even easier cleanup. If you’re looking for a salad that feels like a meal, try our Sweet Potato, Kale, and Chicken Salad with Peanut Dressing.

3. Cauliflower

Since one cup of chopped raw cauliflower contains more than 5 grams of carbs, the low-carb craze has swept the vegetable, and it’s being used in everything from pizza crust to a mashed potato substitute. Cauliflower is rich in nutrients such as folate, potassium, fiber, and vitamins C and K. One study found that cauliflower is rich in a bioavailable antioxidant called protocatechuic acid (PCA), which may prevent diabetic inflammation. The study authors concluded that people with diabetes should eat foods containing PCA every day to reap heart health benefits.

Cauliflower is a great addition to any lettuce, especially paired with a delicious dipping sauce like our Chipotle Ranch Dressing. Cauliflower can also be used in place of rice and pasta, like we did in our cauliflower rice and cauliflower mac and cheese.

4.Zucchini

Another vegetable Scott recommends adding to your low-carb vegetable rotation is zucchini. “Zucchini is a good source of vitamin C, potassium and folate. It’s also low in calories and provides fiber that aids digestion,” says Scott. Additionally, since it is low in carbohydrates, it does not cause blood sugar spikes.

One cup of cooked zucchini contains less than 5 grams of carbohydrates. According to the American Diabetes Association, zucchini has a glycemic load of only 1, the highest score among foods. “Glycemic load (GL) is a measure of a food’s glycemic index (GI) and the amount of carbohydrates contained in a typical serving size,” Scott explains. “It more accurately describes how specific foods affect blood sugar levels.”

While steamed zucchini is great, you can get creative with this low-carb vegetable in place of pasta, like we did in our Shrimp Zoodles and Smoked Mozzarella Zucchini Lasagna Rolls .

5. Artichokes

Registered dietitian Emily Tills recommends not only focusing on carb content but also choosing fiber-rich vegetables. She points out that artichokes contain more fiber than most other vegetables on the list, with 10 grams of fiber per cup of artichoke hearts. “[Artichokes] Provides higher fiber content to reduce impact on blood sugar. Fiber slows down digestion and provides a more consistent flow of energy into the bloodstream,” Tiles says.

What would spinach artichoke dip be like without artichokes? The low-carb veggies are also great, like Chopped Artichokes with Lemon-Dill Aioli and Creamed Spinach Artichoke Salmon .

6. Broccoli

Broccoli is a member of the Brassica family of plants and is known for its tremendous health benefits. This vegetable is rich in vitamins C and K, fiber, folate, and potassium, and 1 cup of raw, chopped broccoli contains only 6 grams of carbohydrates. There is evidence that brassicas, which are rich in selenium, have anti-diabetic effects by reducing inflammation in the body.

Scott recommends tossing the broccoli with olive oil, garlic and a pinch of red pepper flakes before roasting it in the oven. You can also mash the broccoli to make crispy chopped broccoli with balsamic and parmesan cheese, or roast it with chicken thighs to make it a hearty meal, like our Crispy Broccoli Chicken Thighs .

7. Asparagus

Asparagus is another vegetable with a low glycemic load score of 1, and Tiers noted that it is one of the highest in fiber and lowest in carbohydrates. “Vegetables that are low in net carbs have less of an impact on blood sugar levels,” Tiles says. Asparagus fits the bill, with nearly half of its carbohydrates coming from fiber. For example: Four stalks of asparagus contain less than 3 grams of carbohydrates, 1.2 grams of which is fiber.

Gone are the days of mushy asparagus or conversely stringy woody asparagus. You won’t find either ingredient in our Garlic Parmesan Asparagus and Pancake Shrimp and Asparagus.

8. Brussels sprouts

Fiber not only helps control blood sugar levels but also provides a host of other benefits. This powerful nutrient may also help maintain healthy cholesterol levels, reduce cancer risk, and promote a healthy weight. Like our other top picks, Brussels sprouts are low in carbs but high in fiber. One cup of raw Brussels sprouts provides less than 8 grams of carbohydrates and nearly 4 grams of fiber.

While some people prefer Brussels sprouts simply steamed with a little butter, salt, and pepper, there are plenty of other ways to enjoy these little cabbage-like vegetables. Roasting or sautéing them gives them that amazing caramelization effect and brings out their natural sweetness. Try our Roasted Brussels Sprouts with Goat Cheese and Pomegranate or Roasted Brussels Sprouts with Kimchi Vinaigrette. You can also shave Brussels sprouts into a delicious raw salad, like our Brussels Sprouts Shavers Salad , or use them in our Sheet Pan Salmon and Brussels Sprouts Chips .

Our expert opinion

Carbohydrates are an essential nutrient and should be part of a healthy, balanced diet. People with certain medical conditions, such as diabetes, may need to pay special attention to the amount and type of carbohydrates they consume throughout the day. These low-carbohydrate yet high-fiber vegetables provide sustained energy throughout the day. And there are so many delicious ways to prepare them, you’ll never be bored.

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