Your guide to the vegetables you can eat on keto!

A common question many ask when starting out is “what vegetables can I eat on Keto?”. The table and image below contains my favourite go-to veges which I always make sure are on my shopping list. These 11 vegetables will be sure to help you with your keto goals. Don’t underestimate how versatile some of these vegetables are, cauliflower can be made into everything from pizza bases to rice, and lettuce makes for a perfect alternative to buns so you can enjoy a delicious burger!

Vegetable Total carbs Fiber Net carbs*
Spinach 2.1g 0.7g 1.4g
Lettuce 2.9g 1.3g 1.6g
Asparagus 3.9g 2.1g 1.8g
Avocado 9g 7g 2g
Mushrooms 3.3g 1g 2.3g
Tomato 3.9g 1.2g 2.7g
Cauliflower 5g 2g 3g
Eggplant/Aubergine 6g 3g 3g
Cabbage 6g 2.5g 3.5g
Broccoli 7g 2.6g 4.6g
Kale 9g 4g 5g

*Net carbs are the total carbs less the fiber content. Use this when on keto.

Hot tip: you should be careful when reading nutrition labels on food, depending on what part of the world you are in, the carbs can be listed as total or net. In the US, it is mostly listed as net whereas in Australia or New Zealand it is listed as total.

Top keto friendly vegetables
Net carbs for popular keto vegetables. Right click the image to save it.

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