Nutrient list · USDA values per 100 g

Low Carb Vegetables

Quick answer

Kale comes first with 0.32 g per 100 g. 77 foods in the CalorTracker database qualify, ranked lowest first.

Vegetables ranked by net carbs per 100 g, fewest first. Net carbs are total carbohydrate minus fiber, the figure low-carb plans usually count. 77 vegetables are ranked, from Kale at 0.32 g per 100 g up to Sun-Dried Tomatoes at 43.5 g per 100 g.

Leafy and watery vegetables sit near the top and starchy ones such as potatoes, corn and sweet potato sit near the bottom, where only foods holding less water, such as garlic, rank below them. Because USDA measures carbohydrate and fiber separately, a few foods come out near zero when the two figures almost cancel; the row's own page shows both.

Low Carb Vegetables: 77 of 77 qualifying foods, ranked by net carbs per 100 g
Food	Net carbs per 100 g	Calories per 100 g
1.Kale	0.32 g	35 kcal
2.Bok Choy	1.18 g	13 kcal
3.Romaine Lettuce	1.19 g	17 kcal
4.Kale (Cooked)	1.3 g	36 kcal
5.Spinach (Cooked)	1.35 g	23 kcal
6.Celery	1.37 g	14 kcal
7.Sauerkraut	1.38 g	19 kcal
8.Dill Pickles	1.41 g	12 kcal
9.Spinach	1.43 g	23 kcal
10.Lettuce	1.57 g	15 kcal
11.Canned Tomatoes	1.57 g	16 kcal
12.Collard Greens	1.65 g	33 kcal
13.Iceberg Lettuce	1.77 g	14 kcal
14.Asparagus	1.78 g	20 kcal
15.Radish	1.8 g	16 kcal
16.Cauliflower (Cooked)	1.81 g	23 kcal
17.Napa Cabbage	2.03 g	16 kcal
18.Arugula	2.05 g	25 kcal
19.Zucchini	2.11 g	17 kcal
20.Asparagus (Cooked)	2.11 g	22 kcal
21.Swiss Chard	2.14 g	19 kcal
22.Mushrooms (Raw)	2.26 g	22 kcal
23.Portobello Mushrooms	2.57 g	22 kcal
24.Tomato	2.69 g	18 kcal
25.Eggplant	2.88 g	25 kcal
26.Yellow Squash	2.88 g	19 kcal
27.Cauliflower	2.97 g	25 kcal
28.Mushrooms (Cooked)	3.09 g	28 kcal
29.Cucumber	3.13 g	15 kcal
30.Cabbage	3.3 g	25 kcal
31.Jalapeno Pepper	3.7 g	29 kcal
32.Broccoli (Cooked)	3.88 g	35 kcal
33.Jicama	3.92 g	38 kcal
34.Bell Pepper	3.93 g	26 kcal
35.Broccoli	4.04 g	34 kcal
36.Fennel	4.2 g	31 kcal
37.Okra	4.25 g	33 kcal
38.Green Beans	4.27 g	31 kcal
39.Black Olives (Canned)	4.44 g	116 kcal
40.Brussels Sprouts (Cooked)	4.5 g	36 kcal
41.Turnips	4.63 g	28 kcal
42.Green Beans (Cooked)	4.68 g	35 kcal
43.Green Onions	4.74 g	32 kcal
44.Snow Peas	4.95 g	42 kcal
45.Brussels Sprouts	5.15 g	43 kcal
46.Canned Pumpkin	5.19 g	34 kcal
47.Carrots (Cooked)	5.22 g	35 kcal
48.Red Cabbage	5.27 g	31 kcal
49.Spaghetti Squash	5.41 g	31 kcal
50.Pumpkin	6 g	26 kcal
51.Artichoke	6.25 g	53 kcal
52.Beets (Raw)	6.76 g	43 kcal
53.Carrot	6.78 g	41 kcal
54.Butternut Squash (Baked)	7.29 g	40 kcal
55.Onion	7.64 g	40 kcal
56.Green Peas (Raw)	8.75 g	81 kcal
57.Frozen Peas	9.12 g	77 kcal
58.Butternut Squash (Raw)	9.69 g	45 kcal
59.Green Peas (Cooked)	10.1 g	84 kcal
60.Acorn Squash	10.2 g	56 kcal
61.Shiitake Mushrooms	12.3 g	56 kcal
62.Canned Corn	12.3 g	67 kcal
63.Leeks	12.4 g	61 kcal
64.Parsnips	13.1 g	75 kcal
65.Mashed Potatoes	15.3 g	113 kcal
66.Potato	15.4 g	77 kcal
67.Ginger Root	15.8 g	80 kcal
68.Sweet Corn (Raw)	16.7 g	86 kcal
69.French Fries	16.9 g	198 kcal
70.Sweet Potato	17.1 g	86 kcal
71.Baked Sweet Potato	17.4 g	90 kcal
72.Boiled Potato	18.2 g	86 kcal
73.Sweet Corn (Cooked)	18.6 g	96 kcal
74.Baked Potato	19 g	93 kcal
75.Garlic	31 g	149 kcal
76.Hash Browns	31.9 g	265 kcal
77.Sun-Dried Tomatoes	43.5 g	258 kcal

How this list is calculated

Foods are ranked by net carbs per 100 g, lowest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

Net carbs are total carbohydrate minus fiber, never below zero. USDA measures the two separately, so for a few foods the difference comes out close to zero. A food USDA reports no fiber or no carbohydrate for is left out.

This list draws on the vegetables in the CalorTracker food database (77 foods). Every food with a measured value qualifies. A food USDA has no measurement for is left out, never counted as zero.

77 foods qualify, and the table shows all of them.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 22, 2026. How we calculate.