When you’re watching your carb intake—whether for weight management, blood sugar control, or general health—knowing which vegetables are low or high in carbohydrates can help you build better meals. In this guide, we’ll rank popular vegetables from the lowest to highest in net carbs, explain why it matters, and show you how to enjoy them without sacrificing flavor.
Why Carb Counts in Vegetables Matter
Vegetables are essential for a balanced diet, packed with vitamins, minerals, fiber, and antioxidants. But not all vegetables are equal in terms of carbohydrate content. For example, leafy greens have far fewer carbs than starchy vegetables like corn or potatoes. Whether you follow a keto diet, a diabetic-friendly eating plan, or simply want to understand your food better, this ranking will help.
Low-Carb Vegetables (0–5g net carbs per cup)
These are great for low-carb or keto diets and can be eaten in generous amounts.
| Vegetable | Net Carbs (per 1 cup, chopped) |
|---|---|
| Spinach | ~1g |
| Romaine Lettuce | ~1g |
| Kale | ~2g |
| Arugula | ~1g |
| Bok Choy | ~2g |
| Swiss Chard | ~2g |
| Mushrooms | ~2g |
| Zucchini | ~3g |
| Cucumbers | ~3g |
| Celery | ~1.5g |
| Bell Peppers | ~4g |
| Cauliflower | ~3g |
| Broccoli | ~4g |
| Green Beans | ~4g |
| Asparagus | ~2g |
Moderate-Carb Vegetables (6–15g net carbs per cup)
Enjoy these in moderation if you’re limiting carbs, or load up if you’re eating a balanced or high-fiber diet.
| Vegetable | Net Carbs (per 1 cup, chopped) |
|---|---|
| Carrots | ~9g |
| Beets | ~13g |
| Onions | ~10g |
| Brussels Sprouts | ~8g |
| Tomatoes | ~5g (technically a fruit) |
| Turnips | ~8g |
| Rutabaga | ~12g |
| Pumpkin | ~8g High-Carb Vegetables (15g+ net carbs per cup) These starchy vegetables are higher in carbs and better suited for moderate- to high-carb diets. Still, they’re incredibly nutritious! Vegetable Net Carbs (per 1 cup, cooked) Corn ~30g Peas ~21g Sweet Potatoes ~27g Potatoes (white) ~30g Cassava/Yuca ~39g Parsnips ~24g |
Tips for Enjoying Veggies with Any Diet
- Low-carb? Stick to leafy greens, cruciferous vegetables, and squashes like zucchini or spaghetti squash.
- Balanced diet? Mix low-carb veggies with starchier ones like sweet potatoes or carrots.
- Need more fiber? Many higher-carb vegetables are fiber-rich and great for digestion and satiety.
- Add healthy fats like olive oil, nuts, or avocado for flavor and fullness.
Knowing the carb content of vegetables doesn’t mean cutting them out—it’s about making informed choices based on your nutritional goals. Whether you’re creating a salad, stir-fry, soup, or side dish, you can build a delicious plate using any combination of vegetables.
Eat the rainbow, but know the numbers.
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