The ketogenic diet is a diet that restricts the carb intake – it limits the grams of net carbs you can intake per day to the very minimum. It focuses on consuming more fats and proteins.
Why do people decide to follow the keto diet? It has many health benefits, but one of the most popular ones is weight loss – so when people want to lose weight, they often decide to start the keto diet (for many people, iit beats diet food, so many of them prefer it!).
Adding fruits and vegetables to your diet allows you to get the nutrients that your body needs to function optimally.
However, there are fruits and veggies that are not suitable for the keto diet.
So, there are certain fruits and vegetables that are high in carbs that you’ll have to avoid if you want to follow the low carb diet.
Considering the amount of net carbs of each fruit or vegetable can allow you to eat more nutritious foods on keto – you just need to keep track of your daily carb intake. The foods you eat can still have some carbs, but it should be the very minimum – no large amounts of carbs.
So, I’m sharing a roundup of my favorite fruits and vegetables that you can enjoy while on a keto diet.
20 Best Keto-Friendly Fruits And Vegetables
100 grams of tomatoes has 3.9 grams of carbs.
Not only are they low-carb, but they’re also filled with vitamins, and can be used on tons of dishes – salads, homemade pasta sauces, homemade ketchup, soups, stews, etc.
100 grams of tomatoes has 9 grams of carbs.
This isn’t the fruit with the lowest amount of carbs, but if you watch how much you eat per day, you can definitely incorporate it into your diet.
It’s a source of healthy fats, so it’s great for you.
You can eat it with eggs for breakfast, on some keto bread as avocado toast, or in your cauliflower rice burrito bowls.
100 grams of tomatoes has 7 grams of carbs.
This fruit is also low-calorie and filled with potassium and vitamin C. So, you can include it in your next fruit salad.
100 grams of grapefruit has 11 grams of carbs.
Grapefruit is so healthy – it’s an amazing source of vitamin C.
It’s delicious squeezed for a refreshing juice.
100 grams of blackberries has 10 grams of carbs.
I love to include them in smoothies – they’re healthy and add a nice element to it. You can also snack on them.
100 grams of strawberries has 8 grams of carbs.
They’re not only super delicious and healthy – but they’re also low carb! You can use them in so many desserts and dishes – smoothies, smoothie bowls, yogurt bowls, fruit bowls, keto cakes, shakes, etc. Of course, you can also just eat them as is – they’re super tasty.
100 grams of raspberries has 12 grams of carbs.
I love snacking on raspberries and including them in smoothies.
100 grams of kiwi has 15 grams of carbs.
If you eat it in moderation, it can still be included in your meal plan. It’s very healthy and high in fiber.
Green Bell Peppers
100 grams of green bell peppers has 4.6 grams of carbs.
They’re super low-carb, and soo versatile. You can add them to sauces, grill them, stuff them, bake them, add them to omelets, stews, etc.
100 grams of asparagus has 3.9 grams of carbs.
This is a fantastic side to any protein – I love grilling it and serving it with chicken or salmon!
100 grams of cucumber has 3.6 grams of carbs.
As summer is finally here, there’s nothing better to keep you refreshed than cucumber! It’s an amazing addition to any salad or snack, and it’s not also low carb, but low calories as well! So if you’re trying to lose weight, you should definitely include it in your meal plan.
100 grams of zucchini has 3.1 grams of carbs.
Another amazing and versatile keto vegetable is zucchini. I love it in sooo many dishes – grilled and served as a side, included in soups, stews, casseroles, stuffed, fried, etc.
100 grams of broccoli has 6.6 grams of carbs.
It’s very low-carb, and amazing in tons of dishes – soups (we all love broccoli cheddar soup, right), grilled and serves as a side, etc.
100 grams of brussels sprouts has 9 grams of carbs.
This is one of my favorite sides and it pairs so well with chicken!
100 grams of spinach has 3.6 grams of carbs.
Spinach has a lot of vitamins and is very healthy. It’s also filled with iron, so it’s also great to eat if your iron is low.
Plus, it’s low-calorie so it’s great for weight loss.
You can enjoy it in salads, or in cooked meals.
100 grams of cauliflower have 5 grams of carbs.
Probably the most used keto vegetable is cauliflower. Why? Because it’s often used as cauliflower rice (for a keto rice replacement), as a cauliflower pizza crust, and many other carb replacements.
It’s super versatile, and can be used as a mash (instead of mashed potatoes), in a ‘potato salad’ aka cauliflower salad, cauliflower rice, cauliflower pizza crust, in tons of dishes – grilled, baked, fried, etc.
100 grams of bok choy has 2 grams of carbs.
If you haven’t eaten bok choy, you’re missing out
. It’s an amazing addition to so many Asian dishes, and it’s delicious on its own as well.
100 grams of celery has 3 grams of carbs.
We already know celery is amazing for weight loss, and luckily, it’s also great for a low-carb diet. You can juice it, add it to smoothies, or as a base for many dishes.
100 grams of kale has 9 grams of carbs.
Kale is a leafy green that many people don’t like, but it can be super delicious if prepared right. You can use it as a salad (just make sure you massage oil and vinegar into it!), or cook it.
100 grams of green beans has 7 grams of carbs.
While black beans aren’t really keto-friendly, green beans sure are!