Here is the green, orange and red list for vegetables.Low carbohydrate diets may range from 20g to 200g of carbohydrate depending on individual requirements.
Vegetable | Per 100g | Portion in grams containing | |||
Energy (KJ) | Net Carbohydrate (g) | 5g of Carbohydrate | |||
Mustard Greens | cooked | 63 | 0.1 | 5000 | |
Endive | raw | 71 | 0.3 | 1667 | |
Beetroot leaves | Beet Greens | raw | 92 | 0.6 | 833 |
Watercress | raw | 46 | 0.8 | 625 | |
Bamboo shoots | cooked | 50 | 0.9 | 556 | |
Coriander Leaves | Cilantro, Dhania | raw | 97 | 0.9 | 556 |
Iceberg Lettuce | raw | 42 | 1.1 | 455 | |
Butter Lettuce | raw | 55 | 1.1 | 455 | |
Cos Lettuce | Romaine | raw | 71 | 1.2 | 417 |
Chinese Cabbage | Pak-choi | raw | 55 | 1.2 | 417 |
Alfalfa Sprouts | raw | 122 | 1.3 | 385 | |
Cauliflower | cooked | 97 | 1.4 | 357 | |
Celery | raw | 59 | 1.4 | 357 | |
Spinach | raw | 97 | 1.4 | 357 | |
Spinach | cooked | 97 | 1.4 | 357 | |
Radish | raw | 67 | 1.8 | 278 | |
Sauerkraut | canned | 92 | 1.9 | 263 | |
Chives | raw | 126 | 1.9 | 263 | |
Swiss Chard | cooked | 84 | 2 | 250 | |
Chinese lettuce | Celtuce | raw | 76 | 2 | 250 |
Mushrooms | raw | 92 | 2 | 250 | |
Asparagus | cooked | 92 | 2.1 | 238 | |
Okra | cooked | 92 | 2.1 | 238 | |
Swiss Chard | raw | 80 | 2.1 | 238 | |
Rocket | Arugula | raw | 105 | 2.1 | 238 |
Collard Greens | cooked | 109 | 2.1 | 238 | |
Palm Hearts | canned | 118 | 2.2 | 227 | |
Chayote Fruit | cooked | 101 | 2.3 | 217 | |
Celery | cooked | 76 | 2.4 | 208 | |
Zucchini | Courgette | cooked | 67 | 2.5 | 200 |
Cabbage | cooked | 92 | 2.6 | 192 | |
Savoy Cabbage | cooked | 101 | 2.6 | 192 | |
Tomato | raw | 76 | 2.7 | 185 | |
Cauliflower | raw | 105 | 2.8 | 179 | |
Dill Cucumber Pickles | canned | 76 | 2.9 | 172 | |
Green Pepper | Sweet, Bell, Capsicum | raw | 84 | 2.9 | 172 |
Gem Squash | Pattypan | cooked | 84 | 2.9 | 172 |
Savoy Cabbage | raw | 113 | 3 | 167 | |
Parsley | raw | 151 | 3 | 167 | |
Turnip | cooked | 92 | 3.1 | 161 | |
Cucumber | raw | 63 | 3.1 | 161 | |
Starflower | Borage | raw | 88 | 3.1 | 161 |
Jalapeno Peppers | raw | 126 | 3.1 | 161 | |
Tomato | cooked | 76 | 3.3 | 152 | |
Cabbage | raw | 101 | 3.3 | 152 | |
Tomato | (whole) | canned | 80 | 3.4 | 147 |
Kale | cooked | 118 | 3.6 | 139 | |
Radish Sprouts | raw | 181 | 3.6 | 139 | |
Green/String Beans | Snap Beans | raw | 130 | 3.7 | 135 |
Calabash | White-flowered gourd | cooked | 63 | 3.7 | 135 |
Pumpkin | cooked | 84 | 3.8 | 132 | |
Oyster Mushrooms | raw | 155 | 3.8 | 132 | |
Broccoli | cooked | 147 | 3.9 | 128 | |
Red Pepper | raw | 109 | 4 | 125 | |
Kidney Bean Sprouts | raw | 122 | 4.1 | 122 | |
Mung Bean Sprouts | raw | 126 | 4.1 | 122 | |
Fennel bulb | raw | 130 | 4.2 | 119 | |
Red Cabbage | cooked | 122 | 4.3 | 116 | |
Garden Cress | raw | 134 | 4.4 | 114 | |
Brussels Sprouts | cooked | 151 | 4.5 | 111 | |
Peas (frozen) | cooked | 290 | 4.5 | 111 | |
Globe Artichoke | cooked | 210 | 4.6 | 109 | |
Turnip | raw | 118 | 4.6 | 109 | |
Spring Onions | raw | 134 | 4.7 | 106 | |
Celeriac | cooked | 113 | 4.7 | 106 | |
Green/String Beans | Snap Beans | cooked | 147 | 4.7 | 106 |
Peas in pod | raw | 176 | 5 | 100 | |
Carrot | cooked | 147 | 5.2 | 96 | |
Red Cabbage | raw | 130 | 5.3 | 94 | |
Yellow Pepper | raw | 113 | 5.4 | 93 | |
Tomato Paste | canned | 344 | 5.5 | 91 | |
Kohlrabi | (type of turnip) | cooked | 122 | 5.6 | 89 |
Eggplant | Brinjal, Aubergine | cooked | 147 | 6.2 | 81 |
Parsnips | cooked | 298 | 6.4 | 78 | |
Leek | cooked | 130 | 6.6 | 76 | |
Carrot | raw | 172 | 6.6 | 76 | |
Red Hot Chilli peppers | raw | 181 | 6.7 | 75 | |
Rutabaga | (type of turnip) | cooked | 164 | 6.9 | 72 |
Tomato Purée | canned | 160 | 7.1 | 70 | |
Celeriac | (type of celery) | raw | 176 | 7.4 | 68 |
Chinese Water-chestnuts | canned | 210 | 7.5 | 67 | |
Shiitake Mushrooms | cooked | 231 | 7.9 | 63 | |
Green Hot Chilli peppers | raw | 168 | 8 | 63 | |
Beetroot | Beets | cooked | 185 | 8 | 63 |
Ginger root | raw | 336 | 8 | 63 | |
Kelp | Seaweed | raw | 181 | 8.3 | 60 |
Onions | cooked | 185 | 8.6 | 58 | |
Butternut Squash | cooked | 168 | 10 | 50 | |
Hubbard Squash | cooked | 210 | 10 | 50 | |
Haricot Bean Sprouts | Navy Beans | raw | 281 | 10 | 50 |
Shallots | (type of onion) | raw | 302 | 10 | 50 |
Sweet Potato | cooked | 378 | 17.4 | 29 | |
Potato | cooked | 361 | 18.2 | 27 | |
Lentil Sprouts | raw | 445 | 22.1 | 23 | |
Corn | cooked | 454 | 22.3 | 22 | |
Lemon Grass | Citronella | raw | 416 | 25.3 | 20 |
Pea Sprouts | raw | 538 | 28.3 | 18 | |
Madumbi | Taro (potato-like) | cooked | 596 | 29.5 | 17 |
Garlic | raw | 626 | 31 | 16 | |
Tapioca | Cassava | raw | 672 | 36.3 | 14 |
Sun-dried Tomatoes | raw | 1084 | 43.5 | 11 |