The 21 Best Low-Carb Vegetables

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Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.

The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day.

Whether you’re on a low-carb diet or not, eating more vegetables is always a great idea.

Here is a list of the 21 best low-carb vegetables to include in your diet.

1. Bell Peppers
Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.

They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1, 2, 3).

One cup (149 grams) of chopped red pepper contains 9 grams of carbs, 3 of which are fiber (4).

It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.

SUMMARY
Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.
2. Broccoli
Broccoli is a true superfood.

It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.

Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It’s also thought to protect against several types of cancer, including prostate cancer (5, 6, 7).

One cup (91 grams) of raw broccoli contains 6 grams of carbs, 2 of them are fiber (8).

It also provides more than 100% of the RDI for vitamins C and K.

SUMMARY
Broccoli contains 4 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce insulin resistance and help prevent cancer.

3. Asparagus
Asparagus is a delicious spring vegetable.

One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C and K (9).

Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety (10, 11, 12, 13, 14).

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