Thursday, 28 April 2011

LCHF: Vegetables

I talk a lot about vegetables. I think many people on the LCHF diet avoid them for no good. A rule of thumb when eating LCHF is to avoid all food containing more than 5 g carbs / 100 g. If you are on a max 20 g carbs per day, as many on LCHF, GI, Atkins or other low carb diets are, that translates to 1 kg broccoli or 300 g of carrots. Quite a big difference, right. By choosing low carb vegetables like broccoli, you can eat 100-200 g and still manage your daily restriction of 20 g easily. It's about choosing wisely! Of course, you can eat carrots, too, but they contain a relatively high amount of carbs, so you'd want to keep it to small amounts.

Below is a table I made for you with most common vegetables and carbs per 100 g.
Green: veggies with less than 2.5 g carbs - you can eat in larger portions.
Yellow:  between 2.5 g and 5 g carbs - OK, but eat in moderation.
Red: more than 5 g carbs - be careful. It's quite easy to eat 100 g or more when eating vegetables so keep it to small amounts.

Don't forget to use your common sense. Even though garlic contains 16 g carbs, most people only eat a few grams per serving, so using garlic is perfectly fine (and tasty).

Again: all values are per 100 g. Source:


  1. how do you feel about peanut butter
    high moderate or low consumption
    thank you

  2. I was soo excited when I found this list. I have really missed veggies since I started LCHF a week ago. However, I found very different numbers for the veggies I was hoping to eat:
    Broccoli 7
    Brussels Sprouts 9
    cucumber 3.6
    spinach 3.6
    alfalfa sprouts 2.1
    zucchini 2.5
    I can still fit some of these veggies into my diet, just not as many as I was hoping, especially if I use garlic or lemon juice. Who knew there were so many hidden carbs!

  3. this must be 'net carbs', as it certainly doesn't match the USDA database.

    1. The table is showing total gram carbohydrates per 100g. 'Net carbs' is not a metric I use. Could the values be different due the different units used by my source and the USDA database?

  4. His measurements actually do match the USDA database.

  5. Net carbs subtract the dietary fibre from the carbs to account for the lowering in GI that fibre brings.

  6. What about Potato and other root vegetables?

  7. What about green beans?

  8. So, is the above table correct? I’m confused now.