Low carb vegetables
The least net carbs per serving among vegetables is in alfalfa sprouts (0.07 g per 1 cup), then kale (0.07 g per 1 cup) and endive (0.12 g per 1 cup, chopped). 31 of the 56 vegetables we compared have 5 g of net carbs or less per serving (net carbs are total carbs minus fiber).
Low carb vegetables, ranked per serving
| # | Food | Serving | Net carbs | Calories | Net carbs per 3.5 oz (100 g) |
|---|---|---|---|---|---|
| 1 | Alfalfa sprouts (raw) | 1 cup (1.2 oz, 33 g) | 0.07 g | 8 calories | 0.2 g |
| 2 | Kale (raw) | 1 cup (21 g) | 0.07 g | 7 calories | 0.32 g |
| 3 | Endive (raw) | 1 cup, chopped (1.8 oz, 50 g) | 0.12 g | 8 calories | 0.25 g |
| 4 | Spinach (raw) | 1 cup (0.9 oz, 25 g) | 0.2 g | 7 calories | 0.81 g |
| 5 | Watercress (raw) | 1 cup, chopped (1.2 oz, 34 g) | 0.27 g | 4 calories | 0.79 g |
| 6 | Arugula (raw) | 1 cup (20 g) | 0.41 g | 5 calories | 2 g |
| 7 | Lettuce (raw) | 1 cup, shredded or chopped (1.9 oz, 55 g) | 0.62 g | 7 calories | 1.1 g |
| 8 | Romaine lettuce (raw) | 1 cup (1.2 oz, 35 g) | 0.79 g | 7 calories | 2.3 g |
| 9 | Mustard greens (raw) | 1 cup, chopped (2 oz, 56 g) | 0.82 g | 15 calories | 1.5 g |
| 10 | Cactus (raw) | 1 cup (5.3 oz, 150 g) | 1.7 g | 24 calories | 1.1 g |
| 11 | Cauliflower (raw) | 1 cup (2.3 oz, 64 g) | 1.8 g | 20 calories | 2.9 g |
| 12 | Cucumber (raw) | 1 cup, pared, chopped (4.7 oz, 133 g) | 1.9 g | 13 calories | 1.5 g |
| 13 | Mushrooms | 1 cup whole (3.1 oz, 87 g) | 1.9 g | 21 calories | 2.2 g |
| 14 | Celery (raw) | 1 cup (4.2 oz, 120 g) | 2.1 g | 20 calories | 1.7 g |
| 15 | Radish (raw) | 1 cup slices (4.1 oz, 116 g) | 2.1 g | 19 calories | 1.8 g |
| 16 | Cabbage (raw) | 1 cup, shredded (2.5 oz, 70 g) | 2.1 g | 19 calories | 3 g |
| 17 | Turnip greens (raw) | 1 cup, chopped (1.9 oz, 55 g) | 2.2 g | 18 calories | 3.9 g |
| 18 | Asparagus (raw) | 1 cup (4.7 oz, 134 g) | 2.4 g | 27 calories | 1.8 g |
| 19 | Eggplant (raw) | 1 cup, cubes (2.9 oz, 82 g) | 2.4 g | 18 calories | 3 g |
| 20 | Broccoli (raw) | 1 cup chopped (2.7 oz, 76 g) | 2.9 g | 24 calories | 3.9 g |
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Kale: 0.07 g per 1 cup as listed (raw), 1.5 g per 1 cup cooked (USDA FDC 169238).
- Spinach: 0.2 g per 1 cup as listed (raw), 2.2 g per 1 cup cooked (USDA FDC 2709615).
The vegetables with the most net carbs
- Cassava (raw): 74.7 g per 1 cup (7.3 oz, 206 g)
- Potato (cooked): 32.8 g per 1 medium potato (6.1 oz, 173 g)
- Cowpeas (cooked): 25.3 g per 1 cup (5.8 oz, 165 g)
- Corn (raw): 24.2 g per 1 cup (5.1 oz, 145 g)
- Parsnips (cooked): 20.9 g per 1 cup slices (5.5 oz, 156 g)
What counts as high or low
- Low carb has no FDA definition. We rank by net carbs (total carbohydrate minus fiber) per serving, and in combined lists we count 5 g of net carbs or less as low.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Alfalfa sprouts (raw): Alfalfa sprouts, raw, FDC ID 2709765
- Kale (raw): Kale, raw, FDC ID 323505
- Endive (raw): Endive, raw, FDC ID 168412
- Spinach (raw): Spinach, raw, FDC ID 2709614
- Watercress (raw): Watercress, raw, FDC ID 170068
- Arugula (raw): Arugula, raw, FDC ID 169387
- Lettuce (raw): Lettuce, butterhead (includes boston and bibb types), raw, FDC ID 168429
- Romaine lettuce (raw): Romaine lettuce, raw, FDC ID 2709590
- Mustard greens (raw): Mustard greens, raw, FDC ID 169256
- Cactus (raw): Cactus, raw, FDC ID 2709776
- Cauliflower (raw): Cauliflower, green, raw, FDC ID 169389
- Cucumber (raw): Cucumber, peeled, raw, FDC ID 169225
- Mushrooms: Mushroom, crimini, FDC ID 2003601
- Celery (raw): Celery, raw, FDC ID 2709778
- Radish (raw): Radishes, raw, FDC ID 169276
- Cabbage (raw): Cabbage, savoy, raw, FDC ID 170388
- Turnip greens (raw): Turnip greens, raw, FDC ID 170061
- Asparagus (raw): Asparagus, raw, FDC ID 168389
- Eggplant (raw): Eggplant, raw, FDC ID 2685577
- Broccoli (raw): Broccoli, raw, FDC ID 747447
- Cassava (raw): Cassava, raw, FDC ID 169985
- Potato (cooked): Potatoes, baked, flesh and skin, without salt, FDC ID 170093
- Cowpeas (cooked): Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt, FDC ID 168402
- Corn (raw): Corn, sweet, yellow, raw, FDC ID 169998
- Parsnips (cooked): Parsnips, cooked, boiled, drained, without salt, FDC ID 170009
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.