Vegetable & Fruit Nutrition List

Vegetables and Fruit Nutrition List

While eating keto, I didn’t consider any whole foods 100% off-limits, including vegetables and fruits. Variety is the spice of life.

This is why tracking your macronutrients can set you free from a restrictive approach.

We know it doesn’t mean go make a fruit smoothie with orange juice. That’s still a sugar bomb.

However, you can eat whatever you want, provided you stay within your low-carb macro limits which might be anywhere from 20 to 100 grams per day.

Below is a sortable, comprehensive list of vegetables and fruit with nutrition including calories, fat, protein, carbohydrates, water content, fiber, sugar and net carbs.

NOTE: Vegetable & fruit nutrition is per 100 grams of food, water included

FoodkcalFat (g)Protein (g)Carbs (g)Water (g)Fiber (g)Sugar (g)Net (g)
Acorn Squash400110882-8.9
Apples5200148621011.4
Artichokes47031185515.1
Arugula2513492222.1
Asparagus2002493221.8
Avocados160152973711.8
Bananas8901237531220.2
Beets43021088376.8
Bell Pepper, Green2001594222.9
Bell Pepper, Red3101692243.9
Blackberry43011088554.3
Blueberry5701148421012.1
Broccoli3403789324.0
Broccoli Raab2203393300.2
Brussel Sprouts4303986425.2
Butternut Squash45011286229.7
Cabbage2501692333.3
Carrots41011088356.8
Cauliflower2502592223.0
Celery1601395211.4
Chard1902493212.1
Collard Greens3213590401.4
Corn861319763316.3
Cucumber1501495123.1
Edamame110510975523.8
Eggplant2501692342.9
Endive1701394300.3
Fennel3101790344.2
Garlic1491633592131.0
Ginger801218792215.8
Green Beans3102790334.3
Iceberg Lettuce1401396121.8
Jalapeno2901792343.7
Kale4914984425.2
Kiwi611115833911.7
Leek610214832412.4
Lemon Juice2200792036.6
Lime Juice2500891028.0
Mango6001158321413.4
Mushrooms2203392122.3
Olives115111680303.1
Onion4001989247.6
Orange47011287299.4
Parsnip750118805513.1
Peas81051479569.4
Pomegranate Juice5400138601313.0
Potato770217792115.3
Pumpkin3401890335.2
Radish1601395221.8
Raspberry52111286745.4
Romaine1701395211.2
Spinach2303491201.4
Spring Onions3202790324.7
Strawberry3201891255.7
Sweet Potato860220773417.1
Tomatoes1801495132.7
Tomatoes, Green2301593144.0
Tomatoes, Yellow1501395122.3
Turnip2801692244.6
Watercress1102195100.8
Yam1180228704123.8
Zucchini1701395132.1

Are you ready to transform your health the easy way? Get started with a free low-carb meal plan!

Download 7-Day Keto Meal Plan