A Quick Guide to Carbs in Vegetables

Carbs in above-ground vegetables

There is a huge variety of vegetables that are eaten in the UK. Popular options include broccoli, sweetcorn, peppers, mushrooms, leeks, cabbage, peas, cauliflower, Brussels sprouts and asparagus. The low carb count and calorie content, along with the high fibre, means that you can include a large portion and variety of vegetables in your diet without adding lots of carbs.

Broccoli is a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage. Broccoli is low in carbs, full of nutrients and has a range of health benefits. Peppers are incredibly nutritious and contain antioxidants. They are a great source of vitamin A and vitamin C. Green, orange and yellow peppers all have similar carb count and nutrient profiles. Green beans are part of the legume family, along with beans and lentils. However, they have significantly fewer carbs compared to most other legumes.

Leafy greens such as kale, spinach and salad leaves are popular vegetable options. Kale is extremely nutrient-dense and has a high nutritional value. It is full of antioxidants that help to lower blood pressure and protect against heart disease. Lettuce is one of the lowest-carb vegetables around and is a great source of vitamins. Spinach is another leafy green that is low in carbs and has many health benefits. It is an excellent source of several vitamins and minerals, such as vitamin K.

In the examples below, you can see that sweetcorn and peas have a higher carb count compared to the other vegetables. However, they are also high in fibre so will have a low impact on blood glucose levels.

Carbs in root vegetables

Root vegetables are typically vegetables that grow below ground. These include onion, shallots, carrots, parsnip, beetroot, swede, turnip, Jerusalem artichokes, and celeriac.

Parsnips and Jerusalem artichokes have a higher number of total carbs than other root vegetables. Jerusalem artichokes are high in fibre and aid in heart health. Onions are fairly high in carbs by weight but are usually only eaten in small amounts. Onions are high in the antioxidant quercetin, which lowers blood pressure.

Root vegetables tend to be more starchy and therefore have a higher amount of carbohydrates, albeit still a low amount compared to foods such as potatoes, rice, bread and cereals. In addition, root vegetables have many health benefits.

So, what are low carb vegetables​?

If you are following a low carb diet for weight loss or other health benefits, you may wish to limit any high carb vegetables and choose vegetables that have a minimum carb content, such as less than 5g of carbohydrates per portion. Fortunately, with an 80g portion, most vegetables will fit into this category. Even if you are on a low carb diet, it is still recommended that you eat a wide variety of vegetables for their nutritional value.

Asparagus, Brussels sprouts, green cabbage and courgettes are all excellent examples of low carb vegetables. Both Brussels sprouts and cabbage are cruciferous vegetables and have some impressive health benefits. Both are excellent sources of vitamin C and vitamin K.

Courgettes are a common type of summer squash that are low in carbs and an excellent source of vitamin C. Asparagus is a delicious spring vegetable that is a great source of vitamins A, C and K. Leafy greens, salad items, and broccoli are also good options.

All the examples shown below are for 1 portion (80g) of different vegetables, and all have less than 5g of carbs per portion.

Low carb vegetable sticks & dips

Vegetables make a great low carb snack option when combined with different dips or spreads, such as celery and nut butter. Some dips, like houmous, will add carbs to your snack. However, if the carbs are coming from high fibre sources and if you have a smaller portion, then it will still be suitable for a low carb diet.

Like tomatoes, avocado is a fruit, but we have included it here as it is usually eaten with salad or can be made into guacamole. Avocados are rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. They’re also a good source of vitamin C, folate and potassium.

The examples below illustrate 3 low carb snack options using vegetables, each under 10g of carbs.

Low carb vegetable smoothies

Vegetables are a great addition to a smoothie and can help boost your 5-a-day and add additional vitamins and minerals. If you are following a low carb diet, a vegetable-based smoothie is a great alternative to ones containing fruit, which will contain more carbs. Or you can have a combination of fruit and veggies.

The Carbs & Cals Smoothies book has loads of great ideas for using vegetables in your smoothies.

What about carbs in tomatoes?

Tomatoes have a variety of health benefits and are also extremely versatile. They are used extensively in many dishes, both cooked and uncooked. Like avocados, they are technically fruits but usually consumed as vegetables. Whether fresh, tinned or dried, they contain a very small amount of carbs.

In addition, tomatoes are a good source of vitamin C, vitamin A and vitamin K. They are also high in potassium, which can help reduce blood pressure. Finally, they are an important source of lycopene, which is an antioxidant.

Below you can see the carbs in cherry tomatoes, tinned tomatoes and sundried tomatoes. Tinned tomatoes may look like they contain more carbs, but the serving size is larger than the other examples.

The best low carb vegetables for your diet

If you are following a low carb diet, you may be looking for alternatives to high carb foods such as rice, pasta and potatoes to have with your main meals.

Vegetables can be a great substitute to help cut down on carbs. For example, butternut squash or swede can be roasted, boiled or mashed as a low carb replacement for potatoes or sweet potatoes.

Cauliflower is one of the most versatile and popular low carb vegetables and makes an excellent alternative to rice. Cauliflower rice can be bought pre-prepared or can easily be made at home with a food processor. Sliced vegetables, such as courgette and aubergine, can be used in place of pasta sheets in a lasagne or cannelloni.

Incorporating vegetables in salads

The majority of salads contain some form of vegetables, either cooked or uncooked. There is a vast range of options from a simple tomato and basil salad to more complex ones, such as roasted vegetable satay. Salads can be a great way to get your daily vegetable requirements, and generally contain fewer carbs than a lunch of a sandwich, crisps and fruit.

Classic salad items include various types of lettuce, radish, tomato, celery, sprouts, cucumber, avocado and carrot. But other vegetables such as squash, broccoli, cauliflower, fennel and asparagus can all be used.

The Carbs & Cals Salads book has 80 healthy salad recipes, all showing the carb values. You can also use the book to build your own great-tasting, carb-counted salads. The salads shown below are all taken from the book and contain a range of carbohydrate amounts.