Cabbage is a low-calorie vegetable rich in vitamins, trace minerals, and most importantly, fiber. A 100g serving (approximately 1 cup) of raw cabbage contains 5.8g total carbohydrates, 2.5g of fiber, 3.2g net carbs, and a total of 22 calories. Given its low glycemic value and versatility, cabbages can be liberally incorporated in a keto diet.
Avocados are probably the holy grail of keto diets because, while offering minute carbohydrates, they are a great source of fiber and fat. A medium-sized avocado contains 17.1g gross carbs, 13.5g of which is fiber, and less than 4g net carbs. Avocados are also a great source of potassium, zinc and other minerals & vitamins
Coconuts are a great source of fiber in keto diets. Half a cup of shredded raw coconut (approximately 40g) contains 142cal, 3.6g fiber, 6.1g total carbs (2.5g net carbs), 13.4g fat and 1.4g protein. Coconuts are a good source of medium chain triglycerides (MCTs) which have been shown to enhance weight loss, improve brain function, reduce fatigue and boost immunity. Dining options include coconut chips, coconut flakes, coconut oil, etc.
Also known as linseed, flaxseed contains a lot of dietary fiber while also offering very little net carbohydrates, making it an excellent entry in keto diets. Since whole flaxseeds are very difficult to digest, the ground variant is preferred. A tablespoon of ground flaxseed (approx. 7g) contains 37cal, 1.9g fiber, 2g total carbs (0.1g net carbs), 3g fat and 1.3g protein. Ground flaxseed can be added to smoothies, salad or soup without significant taste distortion. It will make your liquid meals slightly thicker, while easing your bowel movements.
Chia seeds are quite similar to flaxseeds, with enormous fiber and minimal net carbohydrates. A 28g serving of chia seeds offers 10g fiber, 12g gross carbs and only 2g net carbs. It also boasts of 8.6g healthy fats and 4.4g proteins. Chia seeds are famous for their high calcium content, with a single serving providing 20% of the recommended daily dose of calcium. This is especially beneficial for keto dieters abstaining from dairy. You can make chia seed pudding, add to a smoothie, sprinkle onto salad or eggs.
Broccoli ranks prominent among non-starchy vegetables that are the bedrock of keto diets. Broccoli provides plenty of fiber with very low net carbs. A 91g modest serving of broccoli offers 30.9 calories, 2.4g fiber, 3.6g net carbs, 0.3g fat and 2.6g protein. Broccoli is also an excellent source of vitamin K, folate, potassium and anti-inflammatory sulfur compounds.
This veggie is similar in many respects to broccoli and cabbages. A 100g cup of cauliflower offers only about 2.8g net carbs and 2g of fiber (4.8g gross carbs), 2g protein, 0.1g fat and 25 calories. The beautiful thing about cauliflower is its versatility – it may be chopped to make cauliflower rice, used to prepare cauliflower pizza crust, mashed like mashed potatoes, or blended to prepare tasty soups.
These spicy delicacies come in different varieties – red, green, yellow, orange, purple, etc, each with a slightly unique nutritional profile. Bell pepper is generally rich in fiber and also vitamin C, E, and carotenoids. A medium-sized green bell pepper (120g) offers 24cal, 2g fiber, 5.5g total carbs (3.5g net carbs), 0.2g fat and 1g proteins.
Nuts are a good source of dietary fiber and trace minerals. They can be beneficially incorporated in keto diets in small to moderate amounts, with numerous health benefits. Amongst the most fiber-rich nuts are pecans, almonds, pistachios, pine-nuts and walnuts. A 1-ounce serving of almonds (23 kernels) contains 3.5g fiber, 6.0g gross carbs and 2.5g net carbs.
Spinach is a green vegetable with high fiber offering and very low net carbohydrates. Spinach also enhances cardiovascular health, bone health, and blood sugar management. A 100g serving of raw spinach offers 2.2g fiber and only 1.4g of net carbs, in addition to 0.4g fat, 2.9g protein and a total of 23 calories. Spinach can be eaten raw or prepared in soups or smoothies.
This refers to the seeds of the industrial hemp plant. They are nutritionally similar to flaxseeds and chia seeds, offering immense nutrition with little net carbohydrates per serving. They are available in markets as whole or shelled hemp seeds. The whole hemp seeds contain more fiber, but the shelled variant is easier to eat, while still high in fiber. A 2-ounce serving of shelled hemp hearts provides 5g of fiber.
Eggplants are very fibrous, nutritious and delicious. In addition to sporting a low carbohydrate content, they may support heart health, improve blood glucose control, and prevent cancer. A cup of eggplant cubes (82g) offers 20cal, 2.8g fiber, 4.7g total carbohydrates (1.9g net carbs), 0.2g fat and 0.8g protein. They are also a good source of potassium, which is beneficial for electrolyte replacement in keto-dieters.
Similar to zucchini and cauliflower, asparagus is another viable option to incorporate fiber in a keto diet. It is a good source of vitamins A, C & K, potassium, folate and phosphorus. Nutritionally, a cup of raw asparagus (134g) has 27cal, 2.8g fiber, 2.2g net carbs (4.0g gross carbs), 0.2g fat and 2.9g proteins. Options for preparation include boiling, grilling, sautéing and steaming.
Mushrooms are another fun way of adding fiber to your keto diet. They are very tasty, while offering nutritional benefits like soluble fiber, potassium, B vitamins, vitamin C, and also cholesterol lowering effects. A 100g serving of white mushroom houses 22cal, 1g fiber, 2.3g net carbs, 3.1g proteins and 0.3g fat. Mushrooms are also a great source of Vitamin K as well.
Tomatoes are rich in fiber, in addition to lycopene, bioflavonoids, carotenoids, potassium, vitamin K and a host of other goodies that boost immunity, keep cancer away and protect the heart. A cup of cherry tomatoes (149g) offers 27cal, 1.8g fiber, 4g net carbs (5.8g total carbs), 0.3g fat and 1.3g protein.
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