Keto fruits and veggies go a long way to keep the low carb diet fresh, healthy, and exciting.
So which fruits and veggies are best for keto? Well, it all depends on the carb count — the net carb count — because fruits and veggies consist primarily of carbohydrates.
That’s why this quick guide has the net carb count on all the best keto fruits and veggies.
Let’s get to it!
Best Keto Fruits
| 1-4g of net carbs |
| Avocado – 2g net carbs Tomato – 2.5g net carbs Lemons – 4g net carbs Star Fruit – 4g net carbs Blackberries – 4.5g net carbs |
| 5-7g of net carbs |
| Limes – 5g net carbs Raspberries – 5.5g net carbs Blueberries – 6g net carbs Coconut (“meat”) – 6g net carbs Strawberries – 6g net carbs Watermelon – 7g net carbs Boysenberry – 7g net carbs Cantaloupe – 7g net carbs |
| 8-12g of net carbs |
| Grapefruit – 9g net carbs Papaya – 9g net carbs Plums – 10g net carbs Kiwi – 12g net carbs |
Best Keto Veggies
| 1g of net carbs (or less!) |
| Spinach – <1g net carb Kale – <1g net carbLettuce – <1g net carb Olives – <1g net carb Broccoli Raab – <1g net carb Celery – 1g net carb Basil – 1g net carb Cilantro – 1g net carb Mustard Spinach – 1g net carb Collard Greens – 1g net carb Garlic – 1g net carb |
| 2-3g of net carbs |
| Mushrooms – 2g net carbs Radishes – 2g net carbs Arugula – 2g net carbs Bok Choy – 2g net carbs Swiss Chard – 2g net carbs Zucchini – 2.5g net carbs Eggplant – 2.5g net carbs Parsley – 3g net carbs Cauliflower – 3g net carbs Asparagus – 3g net carbs Cucumber – 3g net carbs Cabbage – 3.5g net carbs Jalapeno – 3.5g net carbs |
| 4-5g of net carbs |
| Broccoli – 4g net carbs Bell Peppers – 4g net carbs Bean Sprouts – 4g net carbs Brussels Sprouts – 4.5g net carbs Okra – 4.5g net carbs Green Beans – 4.5g net carbs Artichoke – 5g net carbs |
| 6-7g of net carbs |
| Rutabaga – 6.5g net carbs Pumpkin – 7g net carbs Beet Roots – 7g net carbs Onion – 7.5g net carbs |
How Many Carbs Should I Have on Keto?
Carb levels on keto can differ depending on several factors. Here are some of the most common reasons your carb count shouldn’t be locked in stone.
- We all have different and unique bodies
- We have different goals (weight loss, epilepsy treatment, athletic performance, etc.)
- There are different types of keto (modified keto, cyclical keto, targeted keto, etc.)
In general, though, most people typically eat 20g – 50g of net carbohydrates per day.
How to Calculate Keto Net Carbs
One skill everyone on a low carb diet needs to learn is how to calculate net carbs. Luckily, net carbs are super easy to calculate.
Here’s how:
| Start with: | Subtract: | Equals: |
| Total Carbohydrates | Dietary Fiber | Net Carbs |
Here’s an example for chia seeds.
 | Total Carbohydrates 12g Dietary Fiber 10g Net Carbs 2g |
Pick Out Your Favorite Keto Fruits and Veggies
Now that you have a great list and know how to calculate net carbs for keto fruits and veggies, you’re well on your way to diversifying your low carb diet.
Let us know your favorites!
And, as always, let us know if we missed any…!
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