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.
