What vegetables can you have on a keto diet? The options at the top are solid keto vegetables. Note that while the below-ground vegetables range from 7 to 17 grams of carbs per grams, the above-ground vegetables are all under 5 grams of carbs per gram serving. Quite a difference! Green onions, or scallions, can be used to top salads or other dishes in modest amounts. All foods are made up of macronutrients — carbs, protein, and fat. While meat and most dairy mainly provide protein or fat, vegetables contain mostly carbs. Vegetables with less than 5 grams of net carbs may be eaten relatively freely. These are considered keto vegetables. Be more careful with slightly higher-carb vegetables like bell peppers especially red and yellow ones, brussels sprouts and green beans to stay under 20 grams of carbs a day.
Dip: Dipping keto vegetables in a savory dip, cream cheese, or herbed sour cream is a great way to eat higher fat, should you want to. And bonus, broccoli is pretty high in protein, too, with almost ketoo grams per cup—all while maintaining its keto-veggie status. The carbs can add up.
It’s also a solid source of potassium. They do go away, I promise. There are a few exceptions like bell peppers and jalapenos, which can be used for added texture and flavor in meals. Many people choose to eat salads as a way to get their greens in for the day. Turnips are right between spaghetti squash and artichokes. Cauliflower may be the most popular keto vegetable of all. One small study showed that in healthy volunteers, diets of 20 and 50 grams of carbs promoted ketosis with equal success. Like white table sugar, fructose is very high carb and not keto-friendly at all. Westend61 Getty Images. The carbs can add up. Serving: 3 oz.
Updated Feb 3rd, — Written by Craig Clarke. Medical review by Dr. Pouya Shafipour, MD. Make sure to be careful when eating vegetables as their carb counts do add up quickly. Keep scrolling down to see a complete list of the most commonly consumed vegetables. Note: Remember that on the ketogenic diet, you should aim to limit your carbohydrates to be below 30g per day. The best type of vegetables for a ketogenic diet are both high in nutrients and low in carbohydrates. As most of you can guess, these are dark and leafy.