Vegetables

Leafy greens like spinach, lettuce, arugula, and kale typically contain 1–4 g of net carbs per 100 g, making them staples on keto and low-carb plans. Zucchini, cucumber, celery, bell peppers, and cauliflower also stay under 5 g net carbs per 100 g. Starchy options like potatoes, corn, and peas are much higher, often 15–20 g per 100 g.

Vegetables are not protein-dense, but some contribute meaningful amounts. Green peas hold about 5 g per 100 g, broccoli and Brussels sprouts around 3 g, and spinach about 2.9 g. They lack certain essential amino acids in optimal ratios, so on plant-based diets they are usually combined with legumes, grains, or soy.

Most non-starchy vegetables have a GI below 15 and a minimal glycemic load, so they barely affect blood sugar. Carrots sit around GI 35–40, sweet corn near 55, and boiled potatoes 70–90 depending on variety and preparation. Mashed or baked potatoes raise glucose faster than cooled, firm ones due to starch retrogradation.

Spinach, kale, and Swiss chard are top sources of vitamin K, folate, and magnesium. Bell peppers and broccoli deliver high vitamin C, often exceeding 80 mg per 100 g. Carrots, sweet potatoes, and pumpkin are dense in beta-carotene (provitamin A), while potatoes, tomatoes, and beet greens supply notable potassium.