Looking for a low carb fruits and vegetables printable list? Ever find yourself craving fruit, but don’t know which ones are low carb options? What about low carb vegetables…which ones are the best for you if you’re on a low carb or Keto diet?
We’ve done the research for you!
Here is a low carb fruits and vegetables printable list – just for you!
Fruits and vegetables are important for a good diet and healthy body, but more often than not, we don’t get enough of them on a daily basis. Eating them will help provide the vitamins and minerals we need to be healthy.
The common misconception is that you should stay away from ALL fruits and quite a few vegetables while on a Keto or low carb diet, but the truth is – you don’t have to! A ketogenic diet will allow you to eat fruit provided you make the right choices.
How do you know how much of this food group you can and should have while trying to still lose weight while sticking to your diet?
Carbs and sugar, sugar and carbs, they go hand in hand together. Certain fruits can be extremely high in sugar and some vegetables have tons of carbs and should be avoided on a low carb diet, especially those with type 2 diabetes.
Which low carb fruits and vegetables CAN you have? Can you eat fruit and be keto?
According to Bonnie Taub-Dix, a registered dietitian, there are some great options out there, in moderation of course.
I’m here to help you find the right ones for your low carb diet!
Your low carb Fruits and Vegetables printable list?
We’ve got the top 7 healthy, low sugar fruits and veggies for you in an easy downloadable, printable list.
7 Best Fruit Choices Printable List
If you have nothing but love for your avocados, and you take joy in turning them into guacamole, all you need is someone to share it with.
Did you know that avocados have one of the lowest net carb counts, and it’s known as a superfood?! What are some other superfoods?
Avocados are rich in nutrients such as: Vitamin B5, B6, E, K, C, Potassium, and Folate, and 15 grams of healthy fats. With only 2 net carbs for one whole small avocado, they make a great snack for anyone, whether watching your carbs or just looking for a very tasty snack. They are high in fat and low in total carbs making them a low carb superfood!
Do you know how to tell if you’ve chosen a good, ripe avocado? I struggled knowing how to find them, but this video makes it much easier!
Pick a good one!
Watermelon it’s a good fruit. You eat, you drink, you wash your face. ~Enrico Caruso
Is there anything better than biting into a juicy watermelon? With only 5.4 net carbs in a 1/2 cup serving, this is a tasty treat full of Vitamin C, Potassium, Vitamin A, Copper and B5. Watermelon is also great for diets because of the high water content. There are tons of other health benefits from Watermelons…do you know all of them?
Fun recipes for the perfect summer fruit…
“I love berries. Strawberries, blueberries, raspberries, blackberries, anything with an ‘errie’ in it! ” ~Jordin Sparks (We’re with you, Jordin!)
Raspberries, Blackberries & Strawberries, in small portions are great for low carb or Keto diets. Whether you eat them raw, sliced, or add them to smoothies/meals, berries are a sweet treat with low carbs and high vitamins. Score!
- Raspberries – 1/2 cup, 3.3 net carbs,
- Blackberries – 1/2 cup, 3.1 net carbs, 31 calories
- Strawberries – 1/2 cup (sliced), 4.7 net carbs, 27 calories
*Blueberries have a much higher carb count, so I’d probably stay away from those, or keep your serving size very small. (1/2 cup raw, 9 net carbs)
“I try to eat healthy all the time. I don’t eat takeaways. I drink mostly water or coconut water.” ~ Conor McGregor, professional MMA fighter
Coconuts, as you may have guessed or already know, have tons of healthy benefits, that I bet most people don’t know about. Whether you’re using coconut meat, butter, oil, cream, or milk – this is a great low carb choice.
- Coconut meat, 1/2 cup shredded – 2.5 net carbs, 142 calories
- Coconut Butter, 2 Tbls – 8 net carbs, 210 calories
- Coconut Milk, 1 cup raw, canned – 6.35 net carbs, 4.6g protein
- Coconut Cream and oil can also be used for baking and cooking, as well as many other alternatives
Coconuts make me think of the beach and watching the locals open a coconut with ease. If you’ve never gotten a fresh cracked coconut, I recommend it next time you’re at the beach. 😉
I was always hesitant of buying a coconut in the states because I had no idea how to open a coconut. Check out this handy tutorial for how to open a coconut and extract the meat! Who knows…your next job could be on a beach as the next ‘Professional Coconut Opening Master’!
“Your diet is a bank account. Good food choices are good investments” ~Bethany Frankel
Cantaloupes are one of the most common melons and due to its high water content, like watermelons, makes it a great option for low carb fruits coming in at 5.8 net carbs for 1/2 cup of the diced melon.
Cantaloupes are a refreshing treat, but can also be a great addition to water for a nice refreshing agua fresca.
When is the last time you had a nice, ripe cantaloupe?? Sometimes a good cantaloupe can be hard to find, but man are they good for you and a great low carb option! Here is a good source for the best time to find cantaloupes.
BONUS: this video shows you how to pick a ripe melon at the store! Score!
“It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.” ~ Lewis Grizzard
Most people think of tomatoes as a vegetables, but it’s actually a fruit! And a great fruit for any low carb diet, at that! With only 2.4g of net carbs in a half cup serving, tomatoes are rich in lycopene, numerous vitamins and Potassium and low in calories and sugar.
Tomatoes are used in tons of recipes, and have been noted to help prevent several diseases such as: heart disease and cancer to name a few. The benefits of tomatoes seem to be a no brainer to add to anyone’s diets.
Do you like marinara sauce? Who doesn’t love tomato/marinara sauce?! Here’s a great Low Carb option to have with low carb zucchini spaghetti!
“A little lemon juice makes everything taste better.” ~ Virginia Sandbar
I sure didn’t think about Lemons being on the list of low carb or Keto friendly fruits, but they are a GREAT option for low carb fruits. A single lemon wedge has 0.5g of net carbs and low sugar counts.
Lemons provide a good dose of Vitamin C and other antioxidants, important for a healthy body. In addition to high vitamin counts, lemons also aid in: indigestion and constipation, eliminate bad cholesterol, treats throat infection and more! Find more of lemon’s health benefits here.
Lemon water has wonderful nutrients, but don’t take my word for it. Check out a few benefits and recipes for a refreshing and healthy drink.
New to this low carb thing? Want a friend to experience it with you? The buddy system is always a good idea for diets. Tell them what you’ve found and have them join too!
That’s 1/2 of our low carb fruits and vegetables printable list.
Top 7 Vegetables Choices printable list
I never really thought about this, but there are 4 different categories that vegetables fall under. Totally makes sense! If you’re looking for a full low carb food list we’ve got you but if were just talking veggies, let’s dig in shall we?
- Leafy Vegetables (Spinach, kale, swiss chard, Collard greens)
– Fewest carbs, high in fiber, Vitamin K and more
- Stem Vegetables (Broccoli, Cauliflower, Celery, Brussels Sprouts)
– A few more carbs than leafy veggies, good low-carb options)
- Seeded/Fruit Vegetables (Avocados, Bell peppers, Squash, Zucchini)
– Can be higher in carbs, great in moderation, not sweet in taste
- Root Vegetables (Carrot, potatoes, sweet potatoes, Radish, beet)
– Very high in carbs, starchy veggie, not great for low-carb diets
“Popeye was right about spinach: dark green, leafy vegetables are the healthiest food on the planet. As whole foods go, they offer the most nutrition per calorie.” ~Michael Gregor
Spinach has been a staple vegetable for years in diets, healthy recipes and guess what…it’s on the superfood list! I love me some superfoods! 🙂 One cup of raw spinach only has 0.4g net carbs, 6.9 calories, almost a gram of fiber and protein too.
This super veggie has been said to have some healing powers of their own! With links to cancer prevention, diabetes management, asthma prevention and more…now we know why Popeye kept spinach close at hand.
There are tons of different ways to add spinach to your diet. Have you tried these?
2. Iceberg lettuce
We don’t have any vegetable jokes yet.
– If you have any, lettuce know! 🙂
Oh those leafy greens…iceberg lettuce is a great low carb veggie option. With only 1 net carb in a one cup serving, Iceberg lettuce is a go-to snack option. That must be why people use it for lettuce wraps, and the ever so popular, Jimmy John’s ‘Unwich’ sandwiches.
It is a great way to still have ‘a bun’ without all the carbs that a normal hamburger, sandwich, or panini would contain.
“I do support people eating more vegetables. It’s a good thing to do.” ~Yotam Ottolenghi
Although I was personally turned off of celery after eating it with peanut butter for virtually every snack in nursery school…
It’s a versatile low carb veggie option!
With about as many carbs as iceberg lettuce (2.97g per 100g) there are lots of different keto snacks you can make with celery.
“It’s funny how cucumber water can taste so much better than pickle juice, even though they come from the same source.” ~Ellen DeGeneres
Some of my favorite low carb snack options include cucumbers.
High in water content, and great to addition to dishes or just plain, cucumbers are low in calories and net carbs. With only 15 calories per cup, it only has about 3g of net carbs (or 1.5g per half a cup.)
Start adding this veggie in everywhere!
“I look forward to the spring vegetables because the season is so short. Mushrooms, edible foraged herbs, wild leeks, early season asparagus.” ~David Chang
Mushrooms are an awesome low carb vegetable option. While some people may not like this healthy fungus, others are eating it up – it’s great!
One cup of sliced (button) mushrooms only have 2 net carbs and also contains 2.2g of protein and almost 1g of Fiber.
They can be added to recipes or eaten on their own, perhaps with hummus or another low carb dressing option – either way…it’s a great go-to low carb vegetable!
“Green Eggs and Ham was the story of my life. I wouldn’t eat a thing when I was a kid, but Dr. Suess inspired me to try Cauliflower.”
Who knew that cauliflower would blossom into one of the most sought after low carb vegetables around!? It’s been used as alternatives for rice, pizza dough, potatoes and then some!! Learn how to be a cauliflower ninja here!
There are tons of cauliflower recipes out there that are tasty and full of nutrients, but low in carbs. One cup of raw cauliflower has only 3.2 net carbs, 2 grams of fiber and 26.8 total calories, making this veggie a low carb winner!
“I love fresh vegetables and we always include them in our meals. I don’t force my kids to eat asparagus, but they do eat peas, broccoli and carrots.” ~Alison Sweeney
Broccoli…It’s another, duh, duh, duuuuuh – SUPERFOOD!
Along with Avocados which made the list for the top fruits, Broccoli is also on the Superfood list. I know it’s typically hard to get kids (and some adults) to eat their broccoli before dessert, but if you’re looking for low carb options – eating broccoli is a killer choice! A single serving of raw broccoli (1 cup) only had 4 net carbs, tons of fiber, Vitamin C & K.
If you need a broccoli recipe the kids (or your picky adult friends) will eat willingly…try this one. It looks AMAZING, just don’t tell them what’s in it! 😉
Get your printable list here
Download this low carb fruits and vegetables printable list so you’ll never wonder which fruits and veggies are low carb again!
Let me know in the comments below if you have any other options to share.
– Mr. SkinnyPants