A Guide to What Fruits and Vegetables to Eat When You’re on a Keto Diet

Above ground vegetables generally have lower carbs thus making them the best option if you are on a Keto diet. Root vegetables, those found below the ground, contain more carbs and should be consumed with proper management. 

When it comes to fruits, the sweeter and larger the amount, the more sugar it contains. Berries are the better keto-friendly fruit choice, but still, in moderation.


Don’t go to the market without knowing which ones to buy!

 

Grocery store shelves stocked with a variety of veggies, for The Core blog

 

Here are the top 10 low-carb fruits and veggies:

1. Avocados

 

Avocado is a keto go-to food. Not only is it rich with monounsaturated fats, vitamins, minerals and fibers, they are, indeed, low carb. You can eat it in plain slices, mashed, baked and so many other ways to enjoy it. 

 

Avocado slice in front of pink background, for The Core blog

 

2. Cauliflower


Known to be an alternative to rice, Cauliflower is the darling of many keto recipes. It has a very mild flavor and can be served in lots of ways. 

 

Hand holding up bundle of cauliflower in front of white background, for The Core blog

 

3. Blackberries


Being on a keto diet may cause you keto diarrhea (or constipation) mainly because you eat foods that are low in fiber. That is why eating fiber-rich plant-based foods like blackberries, is important. 

 

Hands holding bundle of blackberries in open field, for The Core blog

 

4. Broccoli


Just like cauliflower, broccoli could be a simple substitute to your pasta and rice. Packed with vitamins and antioxidants, this keto champion is versatile in the kitchen. It can be steamed, fried in butter, baked and as a side to your favorite roasted dish.

 

Head of broccoli in front of gradient, teal background, for The Core blog

 

5. Olives


Healthy fats in olives are extracted to produce extra virgin olive oil, which is packed with antioxidants. Olives are salty snacks that can be eaten on its own or can be mixed with other keto-friendly recipe.

 

Glass bowl of olive oil with olives on clothed tabletop, for The Core blog

 

6. Spinach


Spinach is an excellent source of vitamins A and C, iron, folic acid, and magnesium. It has remarkably low-carb making it one of the most keto-friendly vegetables. It can be baked, creamed or added raw on salads.

 

Bowl of spinach on tabletop, for The Core blog

 

7. Tomatoes


Tomato is a rich source of lycopene, a phytonutrient that has potent heart health and anti-cancer properties. It is also rich in potassium, vitamins A and C and of course, low-carb.

 

Three stemmed tomatoes in front of pale background, for The Core blog

 

8. Coconuts


Coconut is the fruit of life. It is a good source of many vitamins and minerals. It can be eaten (its meat) as is or mixed with other food. You can scoop the meat out of a whole coconut or buy in-can, just make sure that the canned coconut does not contain sugar. 

 

Sliced coconut in front of white background, for The Core blog

 

9. Asparagus


This vegetable is full of folic acid, and provides good amounts of fiber and vitamins A and C. Bacon-wrapped asparagus is one of the favorite meals of those in keto diet. Who doesn’t love asparagus, right?

 

Bundle of asparagus in front of dark pink background, for The Core blog

 

10. Mushrooms


This low-carb white veggie is rich in B-vitamins, copper, vitamin D, and selenium. Mushroom is an immunity booster and may also have anti-cancer benefits. Although humble in appearance, mushrooms are a healthy low carb option. 

 

Variety of mushroom in front of brown background, for The Core blog