65 Low Carb Fruit and Veggie List

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Terrified of making the wrong decision, you enter the leafy green madness, suspicious of everything. Sugary fruits and veggies lurk around every corner…

  • Use this printable list of 65 low carb fruits, veggies & berries.
  • Add the right ratio of fruits and veggies to your diet.
  • Super-quick strategy if you don’t have the list.

The produce section can be a scary place, but a printable list makes shopping simple. How many low carb fruits and veggies should you eat on Atkins?

And more importantly – how can you make them interesting?

low-carb-zucchini-slicer

On Atkins, cover half your plate with seasonal low carb veggies. Most of your daily carbs should come from veggies. When counting fruit and veggie carbs, subtract the grams from fiber and count the rest toward your daily total.

Simple ways to add the right balance of veggies:

 

Using Veggies in Low Carb Meals

  • At breakfast, add vegetables to an omelet or quiche.
  • For a well-balanced low carb lunch, try a large salad with protein and dressing.
  • For dinner, choose a cut of meat, poultry or seafood with a side of vegetables and a small garden salad.

 

Zoodles!

This inexpensive wonder creates uniform, curly ‘noodles’ and spirals from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.

Veggie Spiralizer Bundle

low-carb-veggie-zucchini-spiralizer

The veggie spiralizer is great for making curly fries, frittatas, salads and side dishes like zoodles – low carb “pasta” made from zucchini!

 

 

atkins low carb zucchini veggie

Low Carb Veggie Quick List

Eating low carb means spending more time in the produce aisle of your grocery store.

Choose different colors of vegetables and fruits, as the phytonutrients and antioxidants are different in each color group.

You’re more likely to meet your nutritional needs eating a variety of low carb fruit and veggies.

 

Atkins Low Carb Vegetable List

Here’s a quick list of all the lowest carb veggies. Serving Size: 1/4 cup, unless otherwise indicated.

Vegetable  |  Net Carbs

  • Artichoke     6.9
  • Asparagus (6)     2.4
  • Beans, green     2.9
  • Beets     6.5
  • Bok Choy     0.7
  • Broccoli     1.7
  • Brussels Sprouts     7.6
  • Cabbage     1.1
  • Carrot     5.1
  • Cauliflower     1.5
  • Celery     0.8
  • Collard Greens     3.0
  • Cucumber     1.8
  • Eggplant     2.0
  • Garlic (1 clove)     1.0
  • Lettuce     0.5
  • Mushroom     1.0
  • Onion     4.0
  • Parsnip     9.0
  • Peas     6.5
  • Peppers, Green     3.4
  • Peppers, Red     3.3
  • Pickle (1 medium)     2.0
  • Pumpkin     6.3
  • Radish     0.5
  • Rutabaga     4.0
  • Spinach     0.2
  • Squash, yellow     1.4
  • Tomato     3.2
  • Turnips     2.3
  • Zucchini     3.3

 

 

low carb strawberry fruit

Low Carb Fruit Quick List

Fruits are a special, sweet treat. After the Atkins Induction phase, low carb fruit is allowed. Be cautious about gorging on fruits while on a low carb diet – especially when you are first starting low carb.

Check each fruit for carb counts and measure carefully. Use our complete guide to eating fruit on Atkins Phases. Serving Size: 1/4 cup, unless otherwise indicated.

Fruit  |  Net Carbs

  • Applesauce     6.2
  • Apricot (1 whole)     3.1
  • Avocado (1 whole)     0.5
  • Cantaloupe     3.0
  • Carambola/Starfruit (1 whole)     3.0
  • Cherries     4.2
  • Coconut     1.3
  • Grapes     6.7
  • Grapefruit (1 whole)     9.0
  • Honeydew     3.6
  • Kiwi     6.5
  • Lemon (1 whole)     3.8
  • Mango     6.3
  • Orange (1 whole)     12.9
  • Passionfruit (1 whole)     2.0
  • Peach (1 whole)     8.9
  • Pineapple     4.3
  • Plantain     12.0
  • Plum (1 whole)     7.6
  • Watermelon     2.6

 

Low Carb Berry Quick List

Here’s a quick list of all the lowest carb berries. Serving Size: 1/4 cup, unless otherwise indicated.

Berry  |  Net Carbs

  • Acai Berry (1 oz)     5.0
  • Blackberry     2.7
  • Blueberry     4.1
  • Boysenberry     13.0
  • Cranberry     2.0
  • Currant     4.0
  • Elderberry     4.0
  • Gooseberry     9.0
  • Huckleberry (3.5 oz)     8.0
  • Loganberry (3.5 oz)     8.0
  • Pokeberry shoots     1.0
  • Raspberry     1.5
  • Salmonberry (3.5 oz)     8.0
  • Strawberry     1.8

 

 

Guess the Carbs in Fruit & Veggies

(Without a List)

Most non-starchy vegetables are very low in carbs, less than 5 net carbs in 1/2 cup. However, there are differences between them.

If you don’t have a list handy to check the carb counts, estimate the amounts based on what the fruit or vegetable looks like.

 

Group Your Veggies

Divide vegetables into four groups, depending on what part of the plant they come from.

Leaves (almost zero carb)

Trace carbs are wrapped in so much fiber that there is little, if any, impact on blood sugar. They are rich in phytonutrients, vitamins and minerals. Examples: lettuce, spinach, Swiss chard, herbs.

Stems and Flowers (very low carb)

Some stem and flower vegetables are asparagus, cauliflower, broccoli and mushrooms.

Fruit (moderate carbs)

The fruit is the part of the plant that contains seeds. Botanically, this is the fruit of the plant, although we tend to call it “fruit” only if it’s sweet.

Examples of “fruit” include peppers, squashes of all types, green beans, tomatoes, okra, and eggplant. Avocado is also a fruit, but is lower in carbs than the others.

Roots (very high carb)

Many roots, such as parsnips, water chestnuts, potatoes, sweet potatoes and yams are high in carbs.

However, some are actually lower in carbs, such as jicama, radishes, celery root and carrots.

 

 

Simple, Printable Fruit & Veggie List

The carb counts on this list are from the official Atkins Carb Counter list.

Fiber grams are subtracted, so the numbers you see on the list are net carbs per serving.

Low-Carbohydrate-Fruit-Veggie-Atkins-List-to-Print

snipi

 

Click the image to view, print or save.

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