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List of Carbs in Vegetables and Printable Chart

Knowing how many carbs are in your vegetables is important for managing your carbohydrate intake. As you probably know by now, a diet that is low in carbohydrates is an essential component for optimizing your mental and physical health. Too many carbs (even complex) lead to insulin resistance, type 2 diabetes, heart disease, unwanted weight gain and obesity, cancer, depression, anxiety disorders, hyperactivity, insomnia, candida overgrowth, SIBO, adrenal fatigue, cognitive decline, Alzheimer’s and dementia, alcoholism, drug addiction, sugar and carb addition, compulsive overeating, PCOS, OCD, autoimmune disorders, and much more.

If you are following the Paleo diet as I hope you are, then your carbohydrate intake will just inherently be lower and healthier, and the average bear can consume most vegetables pretty freely. However, there are some vegetables that are high in carbs and individuals who have any of the aforementioned conditions or those who are following a ketogenic diet must be more stringent with their carb intake, so knowing which vegetables are high or low in carbohydrates is a vital ingredient for meal planning.

Please note that all the numbers I provide below in my list and chart are total carbs, not net carbs, and all foods are cooked unless stated otherwise; due to the fact that most of the conditions I mentioned earlier respond best when the majority of their foods are cooked rather than raw. If you replace a cup of cooked vegetable with a cup of raw vegetable, please note that the carb content would be lower, because more vegetables are condensed into a cup of cooked vegetables than a cup of raw.

So here is a list of carbs for the most common vegetables presented from lowest to highest.

Vegetables Low in Carbs

  • Radishes – 1 medium (raw) 0.2 grams
  • Alfalfa sprouts – (raw) 1 cup 0.7 grams
  • Lettuce – 1 cup (raw) 1 grams
  • Celery – 1 stalk (raw) 1.2 grams
  • Green onion/scallion – 1 large (raw) 1.8 grams
  • Bok choy – 1 cup 3 grams
  • Garlic – 3 cloves 3 grams
  • Leeks – 1/2 cup 4 grams
  • Zucchini – 1 cup 4.8 grams
  • Tomato – 1 medium (raw) 4.8 grams
  • Green bell peppers – 1 cup sauteed 4.8 grams
  • Cauliflower – 1 cup 5.2 grams
  • Celery – 1 cup 6 grams
  • Mustard greens – 1 cup 6 grams
  • Summer squash – 1 cup 6.8 grams
  • Spinach – 1 cup 7 grams
  • Kale – 1 cup 7 grams
  • Swiss chard – 1 cup 7 grams
  • Sweet red pepper – 1 cup sauteed 7 grams
  • Spaghetti squash – 1 cup 7 grams
  • Okra – 1 cup 7.2 grams
  • Asparagus – 1 cup 7.4 grams
  • Turnips – 1 cup 8 grams
  • Green Cabbage – 1 cup 8.2 grams
  • Eggplant – 1 cup 9 grams
  • Green beans – 1 cup 10 grams
  • Onion – 1 medium 10 grams
  • Red cabbage – 1 cup shredded 10 grams

Medium Carb Vegetables

  • Cucumber – 1 average (raw) 11 grams
  • Collards – 1 cup 11 grams
  • Jicama – 1 cup slices (raw) 11 grams
  • Rutabagas – 1 cup 12 grams
  • Pumpkin – 1 cup mashed 12 grams
  • Broccoli – 1 cup 12 grams
  • Carrot – 1 cup slices 12 grams
  • Brussels sprouts – 1 cup 12 grams
  • Artichokes – 1 medium 14 grams
  • Tomato sauce – 1 cup 16 grams
  • Beets – 1 cup 16 grams

High Carb Vegetables

  • Butternut squash – 1 cup 22 grams
  • Acorn squash – 1 cup 22 grams
  • Sweet potato – 1 medium 24 grams
  • Parsnips – 1 cup 26 grams
  • Potato – 1 medium (baked) 37 grams
  • Yam – 1 cup 37 grams
  • Plantains – 1 cup slices 48 grams

Please note that avocados and olives are technically fruits, so you can find them in my list of carbs for fruits rather than this page. Although tomatoes are technically a fruit as well, I forgot to include them in my fruit chart so I have presented them here.

If it is difficult for you to reduce your carb consumption because of cravings, then you may want to take a look at my toolkit for overcoming cravings.

Below you will find a handy little chart depicting the carbs in vegetables presented above that you can print out for your convenience if you like.

Carbs in Vegetables

{ 8 comments… add one }

  • james June 4, 2016, 10:04 pm

    thank you for the strait forward info on carbs. my problem is not able to gain weight.

  • Admin - Cynthia Perkins August 10, 2016, 10:14 pm

    Hi James,

    You may want to take a look at the following page.

    http://www.holistichelp.net/blog/managing-weight-loss-while-on-the-candida-diet/

    Best

    Cynthia

  • Trudy feldt May 27, 2017, 4:16 pm

    NO peas or corn listed on the vegetable chart. Why? I realize they are high.

  • Admin - Cynthia Perkins June 24, 2017, 4:17 pm

    Hi Trudy,

    Peas are not a vegetable. They are legumes. Legumes should not be eaten because the are destructive to the gastrointestinal tract, cause leaky gut, autoimmunity. and various other health issues.

    Corn is not a vegetable. It is a grain. Grains should not be eaten because they contain addictive mind-altering substances, cause leaky gut, autoimmunity, insulin resistance, type 2 diabetes, heart disease, high cholesterol, Alzheimer’s feed microbial overgrowth and many other negative effects.

    You should look at the following page for more guidelines on diet.

    http://www.holistichelp.net/blog/designing-your-individualized-paleo-plan/

  • Olu August 23, 2017, 8:52 am

    Hello Admin.
    Please I tried the keto diet and came up with a low blood sugar. I am not a diabetic, my GP has not really explained well to me Why, though am out of keto now. I wish to start again. Please advice me as the blood sugar is normal now

  • Lisa August 24, 2017, 11:09 am

    No mushrooms? Is their reason why?

  • Admin - Cynthia Perkins September 12, 2017, 12:09 pm
  • Admin - Cynthia Perkins September 12, 2017, 12:09 pm

    Mushrooms are not vegetables. They are a fungus.

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