🥬 KETO & LOW-CARB PRODUCE CHEAT SHEET

(Net carbs = total carbs – fiber | per ~1 cup)

⭐ Best Keto Vegetables (Very Low Carb)

0–3g net carbs

• Spinach — 1g
• Lettuce (romaine/iceberg) — 1–2g
• Arugula — 1g
• Swiss chard — 1–2g
• Kale — 2–3g
• Celery — 1g
• Cucumber — 2g
• Zucchini — 3g
• Mushrooms — 2g
• Radishes — 2g
• Bok choy — 1g

🥦 Low-Carb Vegetables (Still Keto-Friendly)

3–6g net carbs

• Broccoli — 4g
• Cauliflower — 3g
• Cabbage — 3–4g
• Asparagus — 2–3g
• Green beans — 4–5g
• Bell peppers (green) — 3–4g
• Bell peppers (red/yellow) — 5–6g
• Eggplant — 4g
• Okra — 4g
• Brussels sprouts — 5–6g (smaller portions)

🥑 Keto-Friendly Fruits (Small Portions!)

Best choices

• Avocado (½ medium) — 1–2g net
• Olives (10 large) — 1–2g net

Berries (limit to small servings)

• Raspberries (½ cup) — 3g
• Blackberries (½ cup) — 3–4g
• Strawberries (½ cup) — 4–5g

⚠️ Higher-Carb Veggies (Limit)

8–15g+ net carbs

• Carrots — 8g
• Onions — 8–10g
• Beets — 9–10g
• Turnips — 6–8g
• Winter squash — 10–15g

🚫 Not Keto (Blood Sugar Spikers)

• Potatoes
• Sweet potatoes
• Corn
• Peas
• Parsnips
• Yams

🚫 Higher-Carb Fruits (Avoid on Keto)

• Bananas
• Apples
• Oranges
• Grapes
• Pineapple
• Mango
• Pears
• Cherries
• Dried fruit

Pete-practical rule of thumb:

If it’s green, leafy, or grows above ground, it’s usually keto-friendly.

If it’s starchy, sweet, or grows underground, it’s usually higher carb.

If you’d like, I can also make you a simple keto grocery list or a few easy dinner combos that fit your style of eating and diabetes goals.