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
| Food | kcal | Fat (g) | Protein (g) | Carbs (g) | Water (g) | Fiber (g) | Sugar (g) | Net (g) |
|---|---|---|---|---|---|---|---|---|
| Acorn Squash | 40 | 0 | 1 | 10 | 88 | 2 | - | 8.9 |
| Apples | 52 | 0 | 0 | 14 | 86 | 2 | 10 | 11.4 |
| Artichokes | 47 | 0 | 3 | 11 | 85 | 5 | 1 | 5.1 |
| Arugula | 25 | 1 | 3 | 4 | 92 | 2 | 2 | 2.1 |
| Asparagus | 20 | 0 | 2 | 4 | 93 | 2 | 2 | 1.8 |
| Avocados | 160 | 15 | 2 | 9 | 73 | 7 | 1 | 1.8 |
| Bananas | 89 | 0 | 1 | 23 | 75 | 3 | 12 | 20.2 |
| Beets | 43 | 0 | 2 | 10 | 88 | 3 | 7 | 6.8 |
| Bell Pepper, Green | 20 | 0 | 1 | 5 | 94 | 2 | 2 | 2.9 |
| Bell Pepper, Red | 31 | 0 | 1 | 6 | 92 | 2 | 4 | 3.9 |
| Blackberry | 43 | 0 | 1 | 10 | 88 | 5 | 5 | 4.3 |
| Blueberry | 57 | 0 | 1 | 14 | 84 | 2 | 10 | 12.1 |
| Broccoli | 34 | 0 | 3 | 7 | 89 | 3 | 2 | 4.0 |
| Broccoli Raab | 22 | 0 | 3 | 3 | 93 | 3 | 0 | 0.2 |
| Brussel Sprouts | 43 | 0 | 3 | 9 | 86 | 4 | 2 | 5.2 |
| Butternut Squash | 45 | 0 | 1 | 12 | 86 | 2 | 2 | 9.7 |
| Cabbage | 25 | 0 | 1 | 6 | 92 | 3 | 3 | 3.3 |
| Carrots | 41 | 0 | 1 | 10 | 88 | 3 | 5 | 6.8 |
| Cauliflower | 25 | 0 | 2 | 5 | 92 | 2 | 2 | 3.0 |
| Celery | 16 | 0 | 1 | 3 | 95 | 2 | 1 | 1.4 |
| Chard | 19 | 0 | 2 | 4 | 93 | 2 | 1 | 2.1 |
| Collard Greens | 32 | 1 | 3 | 5 | 90 | 4 | 0 | 1.4 |
| Corn | 86 | 1 | 3 | 19 | 76 | 3 | 3 | 16.3 |
| Cucumber | 15 | 0 | 1 | 4 | 95 | 1 | 2 | 3.1 |
| Edamame | 110 | 5 | 10 | 9 | 75 | 5 | 2 | 3.8 |
| Eggplant | 25 | 0 | 1 | 6 | 92 | 3 | 4 | 2.9 |
| Endive | 17 | 0 | 1 | 3 | 94 | 3 | 0 | 0.3 |
| Fennel | 31 | 0 | 1 | 7 | 90 | 3 | 4 | 4.2 |
| Garlic | 149 | 1 | 6 | 33 | 59 | 2 | 1 | 31.0 |
| Ginger | 80 | 1 | 2 | 18 | 79 | 2 | 2 | 15.8 |
| Green Beans | 31 | 0 | 2 | 7 | 90 | 3 | 3 | 4.3 |
| Iceberg Lettuce | 14 | 0 | 1 | 3 | 96 | 1 | 2 | 1.8 |
| Jalapeno | 29 | 0 | 1 | 7 | 92 | 3 | 4 | 3.7 |
| Kale | 49 | 1 | 4 | 9 | 84 | 4 | 2 | 5.2 |
| Kiwi | 61 | 1 | 1 | 15 | 83 | 3 | 9 | 11.7 |
| Leek | 61 | 0 | 2 | 14 | 83 | 2 | 4 | 12.4 |
| Lemon Juice | 22 | 0 | 0 | 7 | 92 | 0 | 3 | 6.6 |
| Lime Juice | 25 | 0 | 0 | 8 | 91 | 0 | 2 | 8.0 |
| Mango | 60 | 0 | 1 | 15 | 83 | 2 | 14 | 13.4 |
| Mushrooms | 22 | 0 | 3 | 3 | 92 | 1 | 2 | 2.3 |
| Olives | 115 | 11 | 1 | 6 | 80 | 3 | 0 | 3.1 |
| Onion | 40 | 0 | 1 | 9 | 89 | 2 | 4 | 7.6 |
| Orange | 47 | 0 | 1 | 12 | 87 | 2 | 9 | 9.4 |
| Parsnip | 75 | 0 | 1 | 18 | 80 | 5 | 5 | 13.1 |
| Peas | 81 | 0 | 5 | 14 | 79 | 5 | 6 | 9.4 |
| Pomegranate Juice | 54 | 0 | 0 | 13 | 86 | 0 | 13 | 13.0 |
| Potato | 77 | 0 | 2 | 17 | 79 | 2 | 1 | 15.3 |
| Pumpkin | 34 | 0 | 1 | 8 | 90 | 3 | 3 | 5.2 |
| Radish | 16 | 0 | 1 | 3 | 95 | 2 | 2 | 1.8 |
| Raspberry | 52 | 1 | 1 | 12 | 86 | 7 | 4 | 5.4 |
| Romaine | 17 | 0 | 1 | 3 | 95 | 2 | 1 | 1.2 |
| Spinach | 23 | 0 | 3 | 4 | 91 | 2 | 0 | 1.4 |
| Spring Onions | 32 | 0 | 2 | 7 | 90 | 3 | 2 | 4.7 |
| Strawberry | 32 | 0 | 1 | 8 | 91 | 2 | 5 | 5.7 |
| Sweet Potato | 86 | 0 | 2 | 20 | 77 | 3 | 4 | 17.1 |
| Tomatoes | 18 | 0 | 1 | 4 | 95 | 1 | 3 | 2.7 |
| Tomatoes, Green | 23 | 0 | 1 | 5 | 93 | 1 | 4 | 4.0 |
| Tomatoes, Yellow | 15 | 0 | 1 | 3 | 95 | 1 | 2 | 2.3 |
| Turnip | 28 | 0 | 1 | 6 | 92 | 2 | 4 | 4.6 |
| Watercress | 11 | 0 | 2 | 1 | 95 | 1 | 0 | 0.8 |
| Yam | 118 | 0 | 2 | 28 | 70 | 4 | 1 | 23.8 |
| Zucchini | 17 | 0 | 1 | 3 | 95 | 1 | 3 | 2.1 |
Are you ready to transform your health the easy way? Get started with a free low-carb meal plan!
