During the Atkins® induction phase, you’ll want to consume 12g to 15g carbs from vegetables each day. Studies on keto diets generally require participants to consume 20g to 50g of carbs per day, so that means vegetables will account for approximately half of your total carb intake. We recommend that you focus on eating leafy salad greens and other non-starchy vegetables. These vegetables provide the body with the most antioxidant protection and fibre in combination with the fewest grams of carbs. When shopping or planning your meals, try to remember this keto rule of thumb: The best keto vegetables tend to grow above-ground. Vegetables that grow under the ground—generally, root veggies—are highest in starch.

 

 

Although the ultimate goal is to avoid veggies with a high starch content, it is permissible to consume vegetables that have a slightly higher-carb count. Here are some of our favourite keto approved vegetables, based on their carbs per 100 gram serving size:

 

• Asparagus: 1g
• Spinach: 2g
• Swiss Chard: 2g
• Celery: 2g
• Lettuce: 2g
• Avocado (technically a fruit): 2g
• Cabbage: 3g
• Green Olives: 3g
• Cucumber: 3g
• Cauliflower: 3g
• Zucchini: 3g
• Tomato: 3g
• Green Pepper: 3g
• Red Pepper: 4g
• Broccoli: 4g
• Brussels Sprouts: 5g
• Green Beans: 5g

 

Vegetables to Avoid on Keto:

Rarely do you ever hear someone tell you to avoid vegetables, but when it comes to a low carb keto lifestyle, some veggies can be more harmful than helpful to achieving your goals. As mentioned above, root vegetables typically carry more carbs, which is why they are considered one of the least keto friendly vegetables. Here are some of our most avoided veggies, based on their carbs per 100 gram serving size: 

• Artichoke: 6g
• Celeriac: 6g
• Onion: 8g
• Peas: 9g
• Beetroot: 7g
• Butternut Squash: 10g
• Parsnip: 13g
• Potato: 15g
• Corn: 16g
• Sweet Potato: 17g
• Yam: 24g
• Cassava (Yuca): 36g