Low-Carb Vegetables: Low-carb vegetables refer to those vegetables that have minimal sugar and low starch content and instead contain a good amount of minerals, vitamins, and other nutrients required for a healthy diet. A low-carb diet is usually consumed for losing weight but is also highly nutritious. It reduces weight very effectively and is also found to be effective for Type 2 diabetes and other cardiovascular disorders.
Despite all these uses, many of us are unaware of various low-carb vegetables and low-carb snacks that can be included in our diet and make our diet tastier and healthier. For that reason, we have prepared a handpicked list of low-carb vegetables along with their net carbohydrate content so that you can choose and include them in your regular diets.
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List of Low-Carb Vegetables
Name of low-carb vegetables
- Alfalfa sprout
- Artichoke
- Arugula
- Asparagus
- Bok choy
- Broccoli
- Brussels sprout
- Cabbage
- Carrot
- Cauliflower
- Celery
- Cucumber
- Eggplant
- Fennel
- Green bean
- Kale
- Mushroom
- Radish
- Spinach
- Swiss chard
- Tomato
- Zucchini
Description of the low-carb vegetables given on the list
Alfalfa sprout
Alfalfa sprouts are the shoots of the plant Alfalfa and are harvested before the plant grows ultimately. The sprouts are tiny, and hence they contain a minimal amount of certain minerals and vitamins. These sprouts can be consumed both hot and cold and can also be eaten raw in salads.
Net carbohydrate content in one cup: 0.1 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Fabales |
| Family | Fabaceae |
| Genus | Medicago |
| Species | M. Sativa |
| Scientific name | Medicago sativa |
Artichoke
Artichoke is a thistle that is cultivated as a food. The flower buds, before blooming into flowers, are edible and can be consumed. It is a perennial aster plant and is quite delicate and nutty. They can be finished with salad or as an appetizer.
Net carbohydrate content in one cup: 4 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Asterids |
| Order | Asterales |
| Family | Asteraceae |
| Genus | Cynara |
| Species | C. cardunculus |
| Variety | C. c. var. scolymus |
| Scientific name | Cynara cardunculus var. scolymus |
Arugula
Arugula, also known as the rocket, is an annual edible plant belonging to the family Brassicaceae and is used as a leaf vegetable due to its tart, fresh, bitter, and peppery flavor.
Widely used as a salad vegetable, it is endemic to the Mediterranean area. Apart from the leaves, the mature seeds, the flowers, and the young seed pods are all edible and are usually consumed raw or in sauce.
Net carbohydrate content in one cup: 0.4 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Eruca |
| Species | E. vesicaria |
| Scientific name | Eruca vesicaria |
Asparagus
Asparagus is a perennial flowering plant widely grown as a vegetable for its luscious spring stalks. The young shoots of this plant are consumed as a spring vegetable and are frequently grown as a vegetable crop. It has many nutritional values and is served in different ways around the world.
Net carbohydrate content in one cup in one cup: 2.4 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Monocots |
| Order | Asparagales |
| Family | Asparagaceae |
| Subfamily | Asparagoideae |
| Genus | Asparagus |
| Species | A. officinalis |
| Scientific name | Asparagus officinalis |
Bok choy
Bok choy is a unique type of Chinese cabbage. It does not have a head but instead has leaf blades that have light bulbous bottoms. They are very crunchy and also contain toxins.
Net carbohydrate content in one cup in one cup: 0.9 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Brassica |
| Species | B. Rapa |
| Scientific name | Brassica rapa subsp. chinensis |
Broccoli
Broccoli is a green and edible plant belonging to the cabbage family. It has a large and dark greenish flowering head arranged in a tree-like structure coming out from a thick light greenish stalk. They stalk, flowering heads, and some associated leaves are consumed. It is rich in Vitamin C and Vitamin K.
Net carbohydrate content in one cup: 3.5 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Brassica |
| Species | B. oleracea |
| Scientific name | Brassica oleracea var. italica |
Brussels sprout
Brussels sprout belongs to the Group of cabbages, Gemmifera, and is cultivated for its edible and tasty buds. They are often cooked and consumed, but consuming too many of them may also lead to health issues.
The flavor of the young sprouts is more delicate than compared to the older nodes. They are high in fiber, manganese, folic acid, and vitamins A, C, and K.
Net carbohydrate content in one cup in one cup: 4.5 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Mustards and allies |
| Family | Mustards |
| Genus | Cabbages |
| Species | B. oleracea |
| Scientific name | Brassica oleracea var. gemmifera |
Cabbage
Cabbage is a leafy green biennial vegetable, which comes with either green or purple leaves. These leaves are consumed in many places around the world and are served in several different ways. It has dense leaf heads and is quite prone to pests and nutrition deficiencies.
Net carbohydrate content in one cup: 2.9 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Brassica |
| Species | B. oleracea |
| Scientific name | Brassica oleracea var. capitata |
Carrot
The carrot is a unique root vegetable, usually orange in color; however, black, red, white, purple, and yellow cultivars are available. Among the other kinds, the root forms range from spherical to long, having a blunt or pointed lower end. It is a biennial plant and is used in many different cuisines, and can also be eaten raw.
Net carbohydrate content in one cup in one cup: 7.2 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Asterids |
| Order | Apiales |
| Family | Apiaceae |
| Genus | Daucus |
| Species | D. Carota |
| Subspecies | D. c. subsp. sativus |
| Scientific name | Daucus carota subsp. sativus |
Cauliflower
Cauliflower belongs to the family of Brassicaceae. It has bunched florets that are securely coupled at the base. They are pretty tricky to grow, and only the portion of their head is edible. Cauliflowers can be consumed in various ways by either roasting, grilling, fried, steamed, or pickled.
Net carbohydrate content in one cup: 3.2 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Brassica |
| Species | B. oleracea |
| Scientific name | Brassica oleracea var. botrytis |
Celery
Celery is a wetland plant belonging to the Apiaceae family that has been growing since antiquity as a vegetable. It has a tall and fibrous stalk that tapers into the leaves.
Celery seed is a small seed like fruit that smells and tastes like the plant itself and is used as a spice ingredient, especially in pickles and soups. It is used in diets for weight loss and has many vitamins and minerals.
Net carbohydrate content in one cup in one cup: 1.6 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Asterids |
| Order | Apiales |
| Family | Apiaceae |
| Genus | Apium |
| Species | A. graveolens |
| Scientific name | Apium graveolens |
Cucumber
Cucumber is a widely grown creeping vine plant belonging to the gourd family, Cucurbitaceae gourd that bears cylindrical shaped fruits eaten as vegetables. Cucumber has little nutritional value, but has a delicate flavor making it popular in salads and relishes. They are also pickled and consumed.
Net carbohydrate content in one cup: 1.5 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Cucurbitales |
| Family | Cucurbitaceae |
| Genus | Cucumis |
| Species | C. sativus |
| Scientific name | Cucumis sativus |
Eggplant
Eggplant is an edible fruit that grows in the nightshade family of Solanaceae. They are a spongy and absorbent fruit, purple in color, and are used in many cuisines. It is commonly consumed as a grilled, baked, fried, or boiled vegetable and is also used as a garnish and in stews.
Net carbohydrate content in one cup: 4.8 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Asterids |
| Order | Solanales |
| Family | Solanaceae |
| Genus | Solanum |
| Species | S. melongena |
| Scientific name | Solanum melongena |
Fennel
Fennel is a flowering plant which falls under the family of carrots and is ingenious to the Mediterranean shores. The fennel is a perennial herb with yellow flowers and feathery leaves, and excellent flavor and aroma.
Net carbohydrate content in one cup: 3.6 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, |
| Eudicots, Asterids | Order |
| Apiales | Family |
| Apiaceae | Genus |
| Foeniculum | Species |
| F. vulgare | Scientific name |
| Foeniculum vulgare |
Green bean
Green beans are the young and unripe fruit of different cultivars of the French bean or common bean. These beans are harvested and consumed along with their enclosing pods even before the seed of the beans inside has completely matured. They are consumed around the world and are either sold canned, or fresh or frozen.
Net carbohydrate content in one cup: 4 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Fabales |
| Family | Fabaceae |
| Genus | Phaseolus |
| Species | P. Vulgaris |
| Scientific name | Phaseolus vulgaris |
Kale
Kale, also known as leaf cabbage, is an edible plant that has purple or green leaves. It is an annual plant and thrives during winter. Kale leaves are very crunchy and contain a generous amount of Vitamin K.
Net carbohydrate content in one cup: 1.3 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Brassica |
| Species | B. oleracea |
Mushroom
Mushroom, also known as a toadstool, is a fleshy and spore-bearing fruiting body of a fungus that grows above the ground, on soil, or its food supply. In a simple meaning, mushroom refers to a ubiquitous edible fungus found in meadows and fields.
The mushroom that is commercially grown and spotted in markets is A. bisporus, a closely associated species. It is consumed worldwide in many different cuisines.
Net carbohydrate content in one cup: 1.5 grams
| Kingdom | Fungi |
| Phylum | Basidiomycota |
| Class | Agaricomycetes |
| Order | Agaricales |
| Family | Agaricaceae |
Radish
Radish is cultivated and consumed throughout the world and is a root vegetable. It is usually eaten as a crunchy salad vegetable and has a strong flavor. There are various radishes, each with a different size, color, taste, and maturation time.
Radish is low in calories and is usually eaten raw. The young radish leaves can be cooked in a similar way that spinach is cooked. They germinate and proliferate, and they are also not prone to diseases.
Net carbohydrate content in one cup in one cup: 2.1 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Rosids |
| Order | Brassicales |
| Family | Brassicaceae |
| Genus | Raphanus |
| Species | R. raphanistrum |
| Scientific name | Raphanus sativus |
Spinach
Spinach is a flowering plant with lush green leaves that is endemic to Central and Western Asia. Spinach leaves are a famous culinary vegetable that can be consumed either fresh or by preserving with the help of freezing, canning, or dehydration. It has high iron, calcium, Vitamin A, and C. Spinach can be eaten as a salad or as a cooked vegetable.
Net carbohydrate content in one cup in one cup: 0.3 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots |
| Order | Caryophyllales |
| Family | Amaranthaceae |
| Genus | Spinacia |
| Species | S. oleracea |
| Scientific name | Spinacia oleracea |
Swiss chard
Swiss chard is a green and leafy vegetable that has large leaf stalks. The leaf stalks are either white, yellowish, or reddish and are usually separated from red or greenish leaf blades. They are biennial and belong to a similar species as beetroot. Also known as silver beet, the Swiss chard is highly nutritious and is usually included as a portion of healthy diet food.
Net carbohydrate content in one cup: 0.8 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots |
| Order | Caryophyllales |
| Family | Amaranthaceae |
| Genus | BetaSpecies |
| B. vulgaris | Scientific name |
| Beta vulgaris subsp. vulgaris |
Tomato
Tomato is an edible berry that grows from the Solanum Lycopersicum plant and is also known as the tomato plant. They are classified as a vegetable for their high nutritional value and high vitamin C contents and the phytochemical lycopene.
The fruit is freshly consumed in salads, cooked as a vegetable, and used in pickles and various prepared recipes.
Net carbohydrate content in one cup: 2.6 grams
| Kingdom | Plantae |
| Clade | Tracheophytes, Angiosperms, Eudicots, Asterids |
| Order | Solanales |
| Family | Solanaceae |
| Genus | Solanum |
| Species | S. Lycopersicum |
| Scientific name | Solanum Lycopersicum |
Zucchini
Summer squash, also referred to as courgette or Zucchini, is a climbing herbaceous plant whose fruit is plucked or harvested when the immature seeds and epicarp (rind) is still tasty and tender. They are usually green in color though the golden zucchini has a deep orange or yellow color and is widely seen in home gardens and shops.
The young fruits are arranged as vegetables, and blooms are also luscious and can be cooked. It can be baked, fried, barbecued, or mixed with other ingredients to prepare a cuisine.
Net carbohydrate content in one cup: 2.6 grams
| Kingdom | Plantae |
| Division | Magnoliophyta |
| Class | Magnoliopsida |
| Order | Cucurbitales |
| Family | Cucurbitaceae |
| Genus | Cucurbita |
| Species | C. pepo |
| Scientific name | Cucurbita pepo |