The Best Vegetables for Keto (Ranked by Net Carbs)

Vegetables aren't the enemy on keto — they're the foundation. But not every vegetable fits. Here's a practical ranked guide.

The 'eat freely' tier (under 3 g net per cup)

• Spinach — 0.4 g net raw, 4 g cooked
• Lettuce (all varieties) — 1 g net
• Arugula — 0.4 g net
• Bok choy — 1 g net
• Cucumber — 2 g net
• Celery — 1.5 g net
• Zucchini — 2.5 g net
• Asparagus — 2 g net
• Radishes — 2 g net

The 'measure it' tier (3–6 g net per cup)

• Broccoli — 4 g net
• Cauliflower — 3 g net
• Green beans — 4 g net
• Mushrooms — 2–3 g net (button); higher for shiitake
• Bell pepper — 4 g net (green); higher for red/yellow
• Cabbage — 3 g net raw
• Brussels sprouts — 5 g net
• Kale — 6 g net cooked

The 'small portion only' tier (6–10 g net per cup)

• Butternut squash — 15 g net (limit to 1/4 cup)
• Carrots — 8 g net (grated over salad, not as a side)
• Onions — 12 g net per cup (use small amounts for flavor)
• Beets — 13 g net (rare inclusion)

Skip on strict keto

• Potatoes — starchy
• Sweet potatoes — starchy
• Corn — a grain, not a vegetable
• Peas — high carb
• Parsnips — starchy

Storage tips

• Leafy greens — wash, spin dry, roll in paper towels inside a container
• Broccoli/cauliflower — dry in fridge, use within 5 days
• Zucchini — countertop 2 days, fridge 5 days (no washing until use)
• Herbs — wrap in damp paper towel inside a sealed bag