What Veg Can I Eat On Keto?

Are you wondering what veg you can and can’t eat on Keto? Maybe you’re new to Keto and this is the first time you’re discovering what veg to include in your meal plans. Perhaps you’re an experienced Keto-er, but looking for new ideas to liven up your breakfast, lunch and dinners. 

Either way, the Ketogenic diet has clear dos and don’ts when it comes to the food you ought to have on your plate. Do you want a reminder about what veg you can and can’t eat while on Keto? Would you like a guide that tells you what veg to include on your shopping list? 

Then we have here exactly what you’re looking for! Here’s what veg you should and shouldn’t eat while on Keto, and why. 

What’s The Point Of Keto?

Let’s remind ourselves what the point of Keto is. This is a great starting place to make sure you understand why you can and can’t eat certain types of veg, and help keep you on track.

The whole point of Keto is to change your metabolic state to ketosis - whereby your body uses ketones from fat for fuel, rather than glucose from carbohydrates. Why? Because it helps you lose weight - fast, and also regulates your blood sugar. 

The high-fat, moderate-protein and low-carb Keto diet keeps you fuller for longer, reduces fatigue from crashing blood sugars and helps you hit your health and fitness goals at a decent pace. If you’re looking for an eating plan that will get you quick results that you can maintain long-term, Keto is proven to work.

Can I Eat Veg On Keto?

Absolutely! Not only can you eat a wide variety of vegetables on Keto, but you ought to eat plenty of them! Vegetables are full of fibre, vitamins and minerals, as well as antioxidants that are vital for helping you maintain a healthy body all year round.

The nutrients packed in vegetables are necessary for many of your body’s functions, from your brain, metabolism, cardiovascular system and heart. If you want to thrive, (of course you do!) vegetables should be included in as many of your meals as possible.

So all you need to know now is exactly which vegetables are on the menu and those you need to kick off to stay in ketosis. Let’s get to it. 

What Veg Can I Not Eat On Keto?

The veg you’ll have to forego on Keto is veg with a high carbohydrate content. How do you know what veg that is? The general rule is to avoid veg that grows below the ground. But this isn’t always true. Besides, if you haven’t got your hands dirty growing your own veg, this isn’t always as obvious as you might first think.

To save you the trouble of pondering over veg in supermarket aisles, here’s a list of veg you should avoid on Keto:

White Potatoes

White potatoes are sadly the worst of the carb-loaded veg. With a net carb content of over 33g per potato, one alone would kick you straight out of ketosis. No more roasties for you! 

Sweet Potatoes

Much like their white counterpart, sweet potatoes are extremely high in carbs. How many per potato? 20.2g of net carbs in one single sweet potato. That’s right, walk away from the potatoes! 

Carrots

Carrots are true to the under-the-ground-grown rule. A traditional root veg, sweet and sadly full of carbs. With each standard-sized carrot, you’re looking at a net carb content of 2.4g per carrot. Simply too high to include on your Keto food list. 

Parsnips

Much like the carrot, parsnips are the sweet friendly root veg we like to top roasts with. But they too are packed with carbs. In fact, for their size, they're surprisingly full of carbs. Per parsnip, you’ll find 13.5g of net carbs. Wowsers. 

Beetroot

Another favourite root veg. Vibrant, sweet and carb-crazy. Every single beautiful beet contains 4g of net carbs - too many for it to brighten your Keto salad. 

Sweetcorn

The all-time favourite veg-filler, sweetcorn. As the name suggests, it’s sweet and that also means it’s carb-heavy. One cooked corn-on-the-cob will serve you 19.5g of net carbs. Taking it completely off your Keto table. 

Peas

The humble pea. Grows above ground, green and tiny - surely it can’t be a carb monster? Think again. Half a cup of peas will power you up with an incredible 8.1g of net carbs. But probably one you don’t mind leaving off your plate. 

What Veg Can I Eat On Keto?

Now for what you’ve been waiting for, what veg can you eat on Keto? There are loads of Keto-friendly veg out there. You definitely won’t be missing out when it comes to diversity, flavour, colour or nutrients. Here they are, the fabulously low-carb veg to stack on your Keto plate: 

Courgettes

Ahh, the courgette. Part of the squash family but low in carbs. One small courgette holds 1.7g of net carbs, low enough to be a grand carb substitute. Enjoy them sliced and diced next to eggs and bacon for a simple supper or try them shredded into a salad.

Kale

Dark green and leafy, the true low-carb veg. Kale is a powerhouse of nutrients. Even a mountain of it won’t kick you out of ketosis thanks to its incredibly low-carb content. A full cup contains 4.7g of net carbs, plus 3x your recommended daily allowance (RDA) of Vitamin A and almost all of your RDA of Vitamin C.

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Spinach

Even more Keto-compatible is spinach. A full cup will only deliver 2.5g of net carbs. It too is loaded with more than your RDA of Vitamin A and a fantastic source of iron too. Steam it, eat it raw or blitz into your favourite smoothies.

Cucumber

A summer staple. Cucumbers have a fair amount of carbs so be sure to only have a few slices at a time - one whole medium cucumber contains 6.3g of net carbs. But how often do you eat a whole cucumber in a sitting? Yeah, probably never. A few tasty slices atop your buddha bowl or salad will add crunch and flavour and keep you within your Keto limit.

Broccoli

Grown above ground, broccoli is a classic low-carb cruciferous vegetable. With only 1.9g of net carbs in a handful of 5 florets, it’s super Keto-friendly and a must for your shopping list. Try it steamed with salmon or even in a salad like our Broccoli, Bacon & Almond Salad recipe you can find here.

Celery

With only 0.6g of net carbs per stalk of celery, it’s a safe Keto food item. Eat as much as you can handle! Fantastic raw, added to a beef stew or give your smoothies a Keto-wise kick.

Cauliflower

Another cruciferous vegetable that makes a wonderful carb substitute. Half a cauliflower provides 5.5g of net carbs and more than double your RDA of vitamin C. Impressive! Try mashed or shredded alongside your meals and you’ll barely notice the elimination of carbs.

Mushrooms

Mmmm mushrooms. Delicious and hearty. They’re incredibly versatile in dishes and only contain 0.3g of net carbs per mushroom. Great news! Munch them in buddha bowls, or have them grilled alongside your steak.

Olives

Olives are a must-have for your Keto meals or snacks. Full of fats and low in carbs. A handful of 10 olives gives you 4.1g of fat but only 1.2g of net carbs. The perfect Keto combination. Add them to sauces for a tasty umami flavour or sneak them out of the fridge for a hunger-busting snack.

Keep Veg On Your Keto Table

Vegetables are an essential for everyones diet. They’re full of vitamins and minerals that keep you fit and well. They should most definitely be added to as many of your Keto meals as possible. Thankfully, there are plenty of Keto-friendly veg out there that are low-carb and full of fibre to keep your body in tip-top condition and in ketosis.

In fact, there’s more veg on the ‘go’ list than the ‘no’ list. Pick up the best of the bunch on your next food shopping trip and explore our plethora of recipes for creative ways to enjoy them. Happy dining!