This list includes some vegetables low in carbs and low in calories. Which is your vegetable low in carbs among these?
What are vegetables low in carbs?
If you’re looking to cut down on carbs and eat more vegetables, look no further than the vegetable section of your grocery store. There, you’ll find a wide variety of low-carb vegetables that can help fill you up without leaving you feeling weighed down. From snake gourd to zucchini, these veggies are a perfect way to get your daily dose of vitamins and minerals while limiting carbohydrates.
List of vegetable low carbs
Here is the list of vegetables low in carbs that you should consider while designing your diet plan.
1. Snake gourd
The snake gourd is a vegetable low in carbs that offers many health benefits. This veggie is a good source of dietary fibre, vitamins A and C, and minerals such as potassium. Moreover, you can make different recipes from snake gourds, such as stir-fries, curries, and soups.
Snake gourd is available in dark green and pale green. Pale green snake gourd contains 12.42 Kcal energy per 100 grams by weight and 1.27 g of carbohydrates. It is 40.90% carbs which means it gives 9.779 kcal energy per gram of carbs consumed.
There is also a short variety of snake gourd that has similar properties.
2. Amaranth spined leaves
Amaranth leaves a leafy vegetable low in carbs and is a good source of nutrients like calcium, iron, and vitamin A. They also have health benefits like improving digestion and preventing cancer. Amaranth leaves curries are very tasty and have high nutritional value.
There are various amaranth leaves, such as green amaranth leaves and red amaranth leaves. Further, they also are available in spined shape. All varieties are low in carbs. Therefore, you can choose them as per your taste.
Amaranth spined leaves, the red and green mix has 23.64 Kcal energy every 100 grams by weight. It contains 1.45 g of carbs and has carbs richness of 24.53%. The energy you get per gram of carb from Amaranth spined leaves, red and green mix is 16.307kcal.
3. Bamboo shoot, tender
The bamboo shoot is a young, edible shoot of the bamboo plant and is low in carbs. It is high in nutrients and has many health benefits. The bamboo shoot can be eaten cooked or raw. It is a good source of fibre, vitamins C and B6, and minerals such as potassium, magnesium, zinc, and other antioxidants. Many recipes include stir-fries, soups, salads, and dips, include bamboo shoots.
Bamboo shoot, tender has 16.24 Kcal energy every 100 grams. It holds 1.67 g of carbohydrates with a carbohydrate richness of 41.13%, meaning bamboo shoot gives 9.725 kcal per gm of carbs.
4. Bottle gourd
The bottle gourd is a type of squash that is low in carbs & calories and high in nutrients. It is a good source of fibre, vitamins C and A, and minerals like potassium and magnesium. Bottle gourds are also rich in antioxidants, which can help protect the body from disease.
Bottle gourds can be added raw to your dosa batter, roti dough, or cooked into a curry. They are a popular ingredient in Indian cuisine, used to make curries, soups, and sweet dishes.
Bottle gourd, which is elongate and pale green in colour, has 10.99 kilocalories and 1.68 g of carbohydrates. Its carbs richness is 61.17% which denotes that the energy to carbohydrates ratio is 6.540 kcal/gm.
Different varieties of bottle gourds such as round, elongated, pale green, and dark green are available in the market. All types are low in carbs.
5. Ridge gourd
Ridge gourd is a type of squash popular in Asia and Africa. It is a good source of nutrients, including fibre, potassium, and vitamin C. Ridge gourd has anti-inflammatory and antioxidant properties. Many recipes such as ridge gourd curry and ridge gourd stir-fries are popular in South India.
Ridge gourd has 13.14 Kcal energy per 100 grams by weight. Ridge gourd comprises 1.72 g of carbohydrates and has 52.38% carbs. This means 1 gram of carb through ridge gourd costs you 7.637 kcal.
One more variety in ridge gourd is a smooth skin ridge gourd with low carbs.
6. Field mustard (Pak choi leaves)
Field mustard is a biennial plant that produces edible leaves, flowers, and seeds. The leaves (Pak choi leaves) are high in nutrients, including vitamins A and C, calcium, and potassium. Field mustard leaves are also high in antioxidants, which can help protect the body from disease.
Pak choi leaves have 16.00 kilocalories of energy every 100 gm weight. Pak choi leaves hold 1.78 g of carbohydrates and a carbohydrate richness of 44.49%. The energy you get per carbohydrate from Pak choi leaves is 8.990 kcal.
7. Green capsicum
Capsicum is a genus of flowering plants in the nightshade family Solanaceae. The members of this genus are commonly known as bell peppers, sweet peppers, or chilli peppers. The fruit of most capsicum plants is bell peppers, which are green, yellow, orange, or red when ripe.
Bell peppers also contain lycopene—a powerful antioxidant that may help protect against cancer. Chilli peppers contain capsaicin which has anti-inflammatory properties.
Green capsicum has 16.24 Kcal energy every 100 grams by weight. Further, green capsicum contains 1.84 g of carbohydrates and has carbs richness of 45.32%. The Ratio of energy to the carbohydrate of green capsicum is 8.826 kcal/gm.
Tinda is a vegetable that is low in carbs and high in nutrients. It has many health benefits, such as helping regulate blood sugar levels, improving heart health, and boosting the immune system. You can enjoy various recipes from tinda as it has a delicious taste.
Tinda has 13.85 kilocalories of energy per 100 grams. A tender tinda comprises 1.9 g of carbohydrates and has 54.86% carbs. The energy (kcal) to carbohydrates (gm) ratio of Tinda, tender is 7.291.
9. Scarlet gourd (Kovai big and small)
The Scarlet Gourd is a summer squash that is low in carbs and high in nutrients. It is a good source of Vitamins A, C, and B6, potassium, magnesium, and manganese. The Scarlet Gourd has a mild taste and tastes good as a cooked recipe or stir-fries.
Kovai big has 17.43 Kcal energy per 100 grams by weight. Scarlet gourd comprises 2.01 g of carbohydrates and is 46.11% carbs. The energy you get per carbohydrate from the scarlet gourd is 8.674kcal.
Cauliflower is a cruciferous vegetable that is low in carbs and calories yet high in nutrients and health benefits. Its mild taste makes it versatile in recipes and can be roasted, boiled, or mashed. Cauliflower is a good source of fibre, vitamins C and K, and minerals such as potassium and magnesium. It also contains phytonutrients that may offer health benefits such as cancer prevention.
Cauliflower has 22.93 kilocalories of energy every 100 gm weight. Cauliflower holds 2.03 g of carbohydrates. The Ratio of energy to the carbohydrate of Cauliflower is 11.29 kcal/gm.
Spinach is a low-carbohydrate vegetable that is high in nutrients and health benefits. It has a mild taste that enhances along with cooking. Spinach is a good source of vitamins A, C, and K and minerals such as calcium, magnesium, and potassium. It also contains antioxidants and other beneficial phytonutrients.
Spinach has 24.36 Kcal energy every 100 grams by weight. Spinach contains 2.05 g of carbohydrates. The energy (kcal) to carbohydrates (gm) ratio of Spinach is 11.88
12. Broad beans
Broad beans are a low-carbohydrate vegetable that is rich in nutrients. They offer health benefits such as reducing the risk of heart disease and cancer. Broad beans have a delicious taste, and soups, stews, and salads are the best ways to have them.
Broad beans have 29.38 kilocalories of energy per 100 grams. Broad beans comprise 2.11 g of carbohydrates. The energy to carbohydrates ratio in kcal/gm of Broad beans is 13.92.
13. Fenugreek leaves
Fenugreek leaves are a low-carbohydrate vegetable that is high in nutrients and health benefits. The leaves taste bitter but can be added to dishes for flavour. Fenugreek leaves are a good source of vitamin C, vitamin A, and minerals such as potassium and magnesium. The leaves can also help regulate blood sugar levels and improve digestion.
Fenugreek leaves have 34.39 kilocalories of energy every 100 gm weight. Fenugreek leaves hold 2.17 g of carbohydrates. The energy (kcal) to carbohydrates (gm) ratio of Fenugreek leaves is 15.85.
14. Zucchini yellow
Zucchini is a low-carb, nutrient-rich vegetable with a wealth of health benefits. Zucchini is an excellent source of vitamin C and a good source of folate, potassium, and magnesium. It also provides some fibre and vitamin B6. Zucchini is a good source of antioxidants, which help protect your body against disease. Additionally, zucchini contains phytonutrients that may offer health benefits such as cancer prevention.
Zucchini yellow has 18.87 Kcal energy every 100 grams by weight. Yellow zucchini yellow contains 2.2 g of carbohydrates. The energy to carbohydrates ratio in kcal/gm of Zucchini yellow is 8.57.
15. Bitter gourd
The bitter gourd is a vegetable low in carbs and rich in nutrients. It has various health benefits, including weight loss, blood sugar control, and cancer prevention. Moreover, bitter gourd is a good source of dietary fibre, vitamins C and B6, and minerals such as potassium and magnesium. You can have bitter gourd as cooked curry or juiced raw, a popular ingredient in Indian cuisine.
A Bitter gourd has 19.35 Kcal energy per 100 grams by weight. The carb content of Bitter gourd is 2.29 g, and the energy to carbs ratio is 8.45 kcal/gm.
Low-carb vegetable recipes
Many salads, curries and other recipes are made from the above list of vegetables low in carbs. You can refer them here.
In conclusion, vegetables are an excellent low-carbohydrate option. They contain different nutrients and are filling and satisfying. There are many kinds of vegetables to choose from, so you can find one that fits your taste and nutritional needs. All you have to do is eat fewer cereals and more vegetables to balance your daily carb intake.