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Low Carb Fruits and Vegetables

September 12, 2019

Getting the right recommended dose of fruit and vegetables daily can be difficult for some, especially if you’re carb counting. Fresh fruits and vegetables have different health benefits and healing properties that are vital to keeping our systems clear of disease and fueled all day. 

Most fresh fruits and vegetables are low in fat and calories, but some vegetables contain a lot of natural sugars and carbohydrates. When you're lowering your carb intake, vegetables are especially an important source of nutrition because of their high fiber content. 

For those who have been placed on a low-carb diet (such as the keto diet) by a physician, it is important to look out for high sugar foods, even some fruits and vegetables. 

Most things we consume contain carbs, but most of us don't associate fruits and veggies with carbohydrates. 

Here are 9 of the lowest carb fruits and vegetables per (100g) serving:

Low-Carb Fruits

1. Strawberries

Berries are known to be low in carbs and high in potassium and vitamin C, especially strawberries. Strawberries only contain 7.68g of carbohydrates per serving. 

2. Cantaloupe

Everyone’s favorite summer melon treat, cantaloupe, contains only 8.16g of carbs per serving. Cantaloupe can be served savory with meats and cheeses or sweet in a delicious fruit salad! 

3. Avocados

Many people don’t realize their favorite “vegetable” is actually not a vegetable!  Avocados are relatively low in carbohydrates, weighing in at 8.64g per serving. Avocados also contain healthy fats that are essential to the keto diet. 

4. Peaches

Although sweet and juicy, peaches contain very little carbs. Peaches have roughly 9.54g of carbs per serving. Like cantaloupe, peaches are also delicious paired with savory food items. 

Low-Carb Vegetables

5. Celery

Because celery is mostly water, it isn’t surprising to learn that celery has a carb total of 3g per serving. Not only is celery a delicious low-carb snack, but it also contains luteolin, which is an antioxidant that prevents and helps treat cancer. 

6. Cucumbers

Cucumbers also contain lots of water. Combine them with tomatoes, red onion, feta cheese, lemon, and olive oil for a refreshing salad! They contain just 3.53g of carbs per serving with the peel.

7. Spinach

Popeye knew the secret to living a healthy lifestyle! Not only is spinach low in carbs but is also an excellent source of vitamins K, A and C. For every serving of spinach, there is  3.63g of carbohydrates. 

8. Swiss Chard

Another nutritional-heavy leafy vegetable, Swiss chard, contains only 3.74g of carbs per serving. Swiss chard is the perfect addition to your morning omelettes.

9. Tomatoes

Whether crushed and made into sauce or served raw on your favorite salad, tomatoes contain only 3.89g of carbs per serving. 

No matter what the reason for watching your carbohydrate intake may be, these low carb fruits and veggies are sure to spice up your diet. You don’t have to sacrifice taste to live a healthier lifestyle. 

Healthy meal plans contain all four food groups, but to get the most vitamins and minerals into your diet, you should eat fruits and vegetables daily. If you’re counting carbs, always stay on top of the total carbs you’re taking in and talk to your doctor about a healthy weight loss plan if you’re trying to lose a few pounds. For more information on eating healthy, even on a busy schedule, download our guide: “Eat Healthy on a Busy Schedule.”

healthy eating