Low Carb Fruit and Vegetable list

on

fruit and veges.

Oh my goodness.  I have been so busy in the last 6 weeks!!  First up, I have realised that I didn’t end up writing up the low carb fruit and vege list I promised!  I am so sorry!! This is the post you need if this is what you have been waiting for.

For low carb the rule of thumb I tend to follow is if a fruit or vege is predominantly water, then it will likely be low carb.  So veges such as broccoli, cauliflower, cabbage, lettuce, zucchini, spinach/kale, etc are pretty much good to go.  Carrots you have to be careful of, as they contain 10gm/100gm (so are 10% carbs).  Pumpkin is another on the higher low carb list, coming in at 7gm/100gm.  But, this is actually ok if you are using pumpkin as your “pseudo-carb” vege in your main meal.

Potatoes and kumara are carb heaven, let’s be honest, with 17gm/100gm and 20gm/100gm respectively.  However, if you reeeeeeeeally love your potato or kumara, you can incorporate this into your daily allowance.  Just be mindful of how you eat them.  If I decide to *cheat* on this, and have fries (honestly, my absolute weakness is hot chips, especially from Mr Bun or KFC), I make sure that those are my only carbs for the day, so I can really enjoy them.  100gm fries is really not much.  It is just slightly more than one small McDonalds small fries (although the carb count is 27.4gm for the 75gm fries in that small packet).   But I don’t deny myself my treat, I just make sure I limit that to maybe once a week.  When I first started LCHF/Keto, I would have a small amount of these every 3 or 4 days (I have a deep-fryer at home), or I would make *extra* when I was cooking them for my daughter and have them hot while they were still in the paper towel.  Then I started losing weight, and now, I am content to not have any.  In fact, this afternoon, I stopped off at BK drive through so my eldest daughter could get some for her lunch.  She got a combo, I got a Coke (no sugar).  She asked me if I would like some of her fries?  “No thanks, I’m good” I replied.  And I felt no feelings of denial, or that I was missing out.  Even when she was eating them in the car next to me.

Here are my top 16 veges and their full (ie not net) carb content:
1) Cucumber 2.16g/100gm
2) Lettuce 2.97g/100gm
3) Celery 2.97g/100gm
4) White Mushrooms 3.26g/100gm
5) Spinach 3.63g/100gm
6) Silverbeet 3.74g/100gm
7) Broccoli 6.64g/100gm
8) Capsicum 4.71g/100gm
9) Zucchini 3.11g/100gm
10) Cauliflower 4.97g/100gm
11) Asparagus 3.88g/100gm
12) Alfalfa Sprouts 2.1g/100gm
13) Radishes 3.4g/100gm
14) Rocket/Endive Lettuce 3.65g/100gm
15) Raddicchio (Chicory) 4.48g/100gm
16) Tomatoes 3.89g/100gm

This is a list of the top 50 veges (in reverse order) for low carb/keto eating.  The site is Australian so relatively local, but be aware that there may be some veges that you are not able to source.  The list is divided into groups of 10 (ish) veges at a time, showing their carbohydrate values. And this has a printable list of low carb veges that you can print out for reference.  ((very handy when planning meals or grocery shopping)).

For those interested in net carbs *carbs minus fibre and sugar*, here is a list of veges and their nutritional breakdown

Vegetable Total carbohydrates Fiber Net carbs Calories Fat Protein
alfalfa sprouts 2.1 g 1.9 g 0.2 g 23 0.69 g 3.99 g
celery 3.0 g 1.6 g 1.4 g 16 0.2 g 0.7 g
iceberg lettuce 3.0 g 1.2 g 1.8 g 14 0.1 g 0.9 g
zucchini 3.11 g 1.0 g 2.11 g 17 .32 g 1.21 g
white mushrooms 3.3 g 1.0 g 2.3 g 22 0.3 g 3.1 g
radishes 3.4 g 1.6 g 1.8 g 16 0.10 g 0.68 g
spinach 3.6 g 2.2 g 1.4 g 23 0.4 g 2.9 g
cucumber 3.6 g 0.5 g 3.1 g 16 0.1 g 0.7 g
rocket/
endive
3.65 g 1.6 g 2.05 g 25 0.66 g 2.58 g
silverbeet 3.7 g 1.6 g 2.1 g 19 0.2 g 1.8 g
asparagus 3.88 g 2.1 g 1.78 g 20 0.12 g 2.20 g
tomatoes 3.89 g 1.2 g 1.69 g 18 0.2 g 0.88 g
radicchio/
chicory
4.48 g 0.9 g 3.58 g 23 0.25 g 0.25 g
capsicum 4.71g 1.2 g 3.51 g 18 0.0 g 1.18 g
cauliflower 4.97 g 2.0 g 2.97 g 25 0.28 g 1.92 g
broccoli 6.64 g 2.6 g 4.04 g 34 0.4 g 2.8 g

 

Now for the fruits, and these are actually surprising (well, I think so).

1) Watermelon 7.55g/100gm (1.6g net)
2) Berries:
Raspberries 5.44g/100gm (<1g/net)
Strawberries 7.68g/100gm (5.68g net)
Blackberries 9.61g/100gm (4.31g net)
3) Rockmelon 8.16g/100gm *this is the orange fleshed melon*
4) Avocado 8.53g/100gm (but this also gives you 15gm fat 🙂 )
5) Honeydew melon 9.09g/100gm *this is the green fleshed melon*
6) Peaches 9.54g/100gm
7) Feijoas  9.56g/100gm
8) Kiwifruit 11g/100gm

I think that this is good news for those of us in New Zealand, given that we tend to like our summer berries, peaches, kiwifruit, and feijoas!  I have a green-fleshed peach tree and it has a very short harvest time (maybe 3 weeks from start to finish if you get in before the birds), and I impatiently anticipate eating these gorgeous peaches straight from the tree, so I am glad to know I still can!!

You will notice that bananas aren’t on the list there.  Bananas are actually quite high in carbs for what they are, sitting at 23g/100gm.  So, yes, you can eat them, but be aware that if you are being strict with your carbs, then that may put you over your allowance for the day…

 

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