Vegetables Chart - Carbohydrate and Fiber for Selected Vegetables
Low-Carb Vegetables
Bok choy is highly nutritious and very low in carbs.
½ cup cooked bok choy: 2 grams effective (net) carbohydrate plus 1 gram fiber and 10 calories.
Celery 1 medium celery stalk (7-8" long): 1 gram effective (net) carbohydrate plus 1 gram fiber and 6 calories.
Radish ½ cup sliced radishes (about 2 oz.): 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories.
Mushrooms ½ cup sliced or chopped raw white mushrooms: 1 gram effective (net) carbohydrate and 8 calories.
Cabbage ½ cup chopped cabbage: 1.5 gram effective (net) carbohydrate plus 1 gram fiber and 11 calories.
Jicama 1 oz. raw jicama: 1 gram effective (net) carbohydrate plus 1 gram fiber and 11 calories.
Avocados 1 average California avocado (about 5 oz.): 3 grams effective (net) carbohydrate plus 9 grams fiber and 227 calories.
1 average Florida avocado (about 11 oz.): 7 grams effective (net) carbohydrate plus 17 grams fiber and 365 calories.
Asparagus ½ cup chopped asparagus (about 2.5 oz): 1 gram effective (net) carbohydrate plus 1.5 gram fiber and and 13 calories.
Okra ½ cup fresh okra (raw or cooked): 2 grams effective (net) carbohydrate plus 2 grams fiber and 15 calories.
Cucumber ½ cup sliced cucumber:with peel: 2 grams effective (net) carbohydrate and 8 calories; without peel: 1 gram carbohydrate and 7 calories.
Green beans and wax beans ½ cup green beans (or about 10 4" beans): 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories.
Fennel 1 large bulb raw fennel (about 8 oz/half a pound): 10 grams effective (net) carbohydrate plus 7 grams fiber and 73 calories.
Cauliflower ½ cup cauliflower (50 grams): 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories.
Broccoli 1 medium broccoli spear (5" long): 2 grams effective (net) carbohydrate plus 1 gram fiber and 11 calories.
Greenbell peppers ½ cup chopped green Bell pepper: 2.5 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories.
Red bell peppers ½ cup chopped red Bell pepper: 3 grams effective (net) carbohydrate plus 1.5 grams fiber and 23 calories.
Jalapeno peppers 1 medium jalapeno pepper (about ½ oz): ½ grams effective (net) carbohydrate plus ½ gram fiber and 4 calories.
Summer squash ½ cup raw sliced summer squash: 1.5 gram effective (net) carbohydrate plus .5 gram fiber and 12 calories.
Courgettes 1 medium courgette (about 7 oz): 5 grams effective (net) carbohydrate plus 2 grams fiber and 31 calories.
Brussels sprouts ½ cup cooked frozen Brussels sprouts: 3 grams effective (net) carbohydrate plus 3 grams fiber and 32 calories.
Scalions or green onions ½ cup chopped green onion: 3 grams effective (net) carbohydrate plus 1.5 grams fiber and 16 calories.
Carbohydrate and Fiber in Sugar Snap Peas/Snow Peas: ½ cup edible pea pods, chopped, raw: 2.5 grams effective (net) carbohydrate plus 1 grams fiber and 21 calories.
Tomatoes ½ cup chopped tomatoes: 2.5 grams effective (net)carbohydrate plus 1 gram fiber and 16 calories.
Aubergines ½ cup raw aubergine, cubed: 1 gram effective (net) carbohydrate plus 1.5 grams fiber and 10 calories.
Tomatillos ½ cup chopped or diced tomatillos: 3 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories.
Artichokes 1 medium cooked artichoke (120 grams drained): 4 grams effective (net) carbohydrate plus 10 grams fiber and 64 calories.
Turnips 1 medium turnip, a little over 4 oz (¼ lb): 6 grams effective (net) carbohydrate plus 2 grams fiber and 34 calories.
Pumpkins ½ cup raw pumpkin, cubed: 3.5 grams effective (net) carbohydrate plus .5 gram fiber and 15 calories.
Rutabagas ½ cup raw rutabaga cubes: 4 grams effective (net) carbohydrate plus 2 grams fiber and 25 calories.
Spaghetti squash ½ cup cooked spaghetti squash: 4 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories.
Carbohydrate and Fiber Counts for Celeriac (Celery Root) ½ cup raw celeriac* : 4 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories.
Carrots ½ cup chopped raw carrot: 4 grams effective (net) carbohydrate plus 2 grams fiber and 26 calories.
Onions ½ cup chopped raw onion: 6 grams effective (net) carbohydrate plus 1 gram fiber and 32 calories.
Leeks ½ cup raw leeks: 6.5 grams effective (net) carbohydrate plus 1 gram fiber and 28 calories.
Water chestnuts ½ cup raw water chestnut slices: 13 grams effective (net) carbohydrate plus 2 grams fiber and 60 calories.
Starchy (High Carb) Vegetables
Beets ½ cup chopped raw beet: 4.5 grams effective (net) carbohydrate plus 2 grams fiber and 29 calories.
Peas ½ cup peas: 7 grams effective (net) carbohydrate plus 4 grams fiber and 59 calories.
Butternut squash ½ cup raw butternut squash, cubed: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories.
Parsnips 1 medium parsnip, (9" long; and about 5.5 oz.) cooked: 21 grams effective (net) carbohydrate plus 6 grams fiber and 114 calories.
Potatoes ½ cup diced raw potato:12 gram effective (net) carbohydrate plus 2 grams fiber and 58 calories.
Corn ½ cup raw corn kernels: 18 grams effective (net) carbohydrate plus 3 grams fiber and 89 calories.
Plantains
Carbs in Sprouts
1 cup raw alfalfa sprouts: .1 grams effective (net) carbohydrate plus .6 grams fiber and 8 calories
1 cup raw mung bean sprouts: 4 grams effective (net) carbohydrate plus 2 grams fiber and 31 calories
1 cup raw pinto bean sprouts: 10 grams effective (net) carbohydrate plus 1.5 grams fiber and 64.
Lettuce
Lettuce and other leafy greens are sometimes considered a "free" food on low-carb diets because they have so little impact on blood glucose. The vitamin K they are packed with may even have a positive impact on blood glucose, and some diabetics notice that it is easier to control their blood glucose when they eat a lot of greens. Almost everyone would probably benefit from eating a serving of greens every day.
With lettuces, the general rule is "the darker the green, the better it is for you." Although all lettuces are nutritious, there are a huge difference between iceberg lettuce and the darker greens such as romaine - romaine has 17 times more Vitamin A than iceberg lettuce, for example. The best strategy is to eat a mix of greens in your salad, including the reddish ones, as each has a different constellation of nutrients to contribute.
1 cup shredded lettuce: 6 gram effective (net) carbohydrate plus half a gram of fiber and 7 calories.
Spinach
½ cup cooked spinach: 1 gram effective (net) carbohydrate plus 2 grams fiber and 21 calories.