Can I eat raw vegetables on keto?

Yes, raw veggies are great for keto and one way to enjoy your vegetables . Cooking doesn’t change their carb content much, and eating them raw can help preserve heat-sensitive vitamins like vitamin C.

Which vegetables are keto friendly?

Keto-friendly vegetables are low in carbs and high in fiber. Good options include leafy greens (like spinach and lettuce), cruciferous veggies (like broccoli and cauliflower), and others like zucchini, avocado, cucumber, and asparagus. They’re nutrient-dense and easy to fit into a low-carb diet.

Can I eat unlimited vegetables on keto?

No, vegetables are healthy, but carbs can still add up. Leafy greens and very low-carb veggies can be eaten more freely, but it's important to track your portions overall to stay within your daily carb limit.

Are there any zero-carb vegetables?

No vegetables are completely zero-carb, but some are very low. Leafy greens like spinach and lettuce have almost no net carbs, making them ideal for keto. Always check portions if you’re tracking carbs closely.

Are carrots and onions really off-limits?

Not completely. They’re higher in carbs than leafy greens, but small amounts (like a sprinkle of onion or a handful of shredded carrot) can fit into keto if you manage portions carefully.

How can I tell if I’m eating too many carbs from veggies?

Track your food with a scale or app. If your carb count is creeping above your daily keto goal, cut back on higher-carb veggies and focus on very low-carb options like leafy greens.

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The Best Keto Friendly Vegetables to Try in 2025

Selection of vegetables displayed on a board

The ketogenic diet has taken over headlines, social media, and many kitchen cupboards. It’s promoted by everyone from wellness influencers to celebrities. While some of the claims are wildly exaggerated, the diet itself does have proven benefits in certain medical contexts, like epilepsy¹.

But for the average healthy adult, that’s where things get murky. Research on keto's long-term effects in larger, healthy populations is still limited. Many experts agree that weight loss on keto often comes from initial water loss, not fat burning. And that rapid drop on the scale? It’s part of why it looks so effective in the short term.

Despite the hype, most registered dietitians still lean toward whole-food eating patterns. These are ones that don’t cut out entire food groups – like the Mediterranean diet. It’s more sustainable, more balanced, and better supported by long-term research.

Even on keto, vegetables matter. You still need fiber, vitamins, minerals, and antioxidants for digestion, gut health, and overall well-being. This guide covers the best keto-friendly veggies, carb counts, serving tips, and ways to enjoy them – without falling for any influencer fluff.

Quote from our certified nutritionist about plants to eat on the keto diet

Top 10 Keto-Friendly Vegetables 🔟

If you're following a keto diet, you're probably on the hunt for low-carb vegetables. The right veggies are low in net carbs, high in fiber, and packed with nutrients that support digestion, energy, and overall health. These top 10 keto-friendly picks are delicious, versatile, and make it easy to add color and crunch to your low-carb meals.