Lowest-Net-Carb Vegetables for Keto, Ranked Per 100 g (2026)

Chrysanthemum Leaves and Raw Garland Chrysanthemum both have 0.0 g of net carbs per 100 grams, making them ideal for low-carb diets.

This post ranks vegetables based on their net carbs per 100 grams using USDA FoodData Central data. The focus is on whole foods suitable for low-carb and keto diets.

Why Net Carbs Matters for Low-Carb and Keto Diets

Net carbs are calculated by subtracting fiber from total carbohydrates, which is important for those following low-carb and keto diets. Foods with lower net carbs can help maintain ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. Including low-net-carb vegetables can contribute to a balanced diet while supporting weight management. This is educational information, not medical advice.

Lowest-Net-Carb Vegetables, Ranked Per 100 g

Below is a ranked table of the lowest-net-carb vegetables, providing valuable information for those following low-carb diets.

#	Food	Typical serving	Net carbs/serving (g)	Net carbs/100 g (g)	Calories (kcal)	Protein (g)	Fat (g)	Fiber (g)
1	Chrysanthemum Leaves (raw)	1 serving (51 g)	0.0	0.0	12	1.7	0.3	1.5
2	Raw Garland Chrysanthemum	1 serving (25 g)	0.0	0.0	6	0.8	0.1	0.8
3	Waxgourd (Chinese Preserving Melon, Raw)	1 fruit (132 g)	0.1	0.1	17	0.5	0.3	3.8
4	Frozen Mustard Greens (unprepared)	1 cup (146 g)	0.2	0.1	29	3.6	0.4	4.8
5	Broccoli Raab (raw)	1 serving (40 g)	0.1	0.1	9	1.3	0.2	1.1
6	Raw Sprouted Alfalfa Seeds	1 serving (33 g)	0.1	0.2	8	1.3	0.2	0.6
7	Raw Endive	0.5 piece (25 g)	0.1	0.3	4	0.3	0.1	0.8
8	Cooked Escarole (boiled)	1 serving (150 g)	0.4	0.3	23	1.7	0.3	4.2
9	Dock (raw)	1 serving (133 g)	0.4	0.3	29	2.7	0.9	3.9
10	Mustard Greens (frozen, cooked)	1 serving (150 g)	0.5	0.3	29	3.4	0.4	4.2
11	Frozen Cooked Asparagus (Boiled)	1 serving (180 g)	0.6	0.3	32	5.3	0.8	2.9
12	Raw Kale	1 cup (21 g)	0.1	0.3	7	0.6	0.3	0.8
13	Frozen Cooked Cauliflower	1 serving (180 g)	0.8	0.5	31	2.9	0.4	4.9
14	Bamboo Shoots (cooked)	1 serving (120 g)	0.6	0.5	13	1.8	0.3	1.2
15	Blanched Stinging Nettles	1 serving (89 g)	0.5	0.6	37	2.4	0.1	6.1

How Nutrola Tracks Net Carbs for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including net carbs, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see lowest-net-carb fruits, lowest-net-carb dairy.

How We Compiled These Numbers

Data was sourced from USDA FoodData Central SR Legacy and Foundation Foods. The per-serving values utilize USDA household weights, and all figures are normalized per 100 grams for consistency. This educational resource presents one entry per food item, not intended as medical advice.

Frequently Asked Questions (FAQ)

What is the net carb content of Chrysanthemum Leaves?

Chrysanthemum Leaves have a net carb content of 0.0 g per 100 grams.

Which vegetable has the lowest net carbs?

Both Chrysanthemum Leaves and Raw Garland Chrysanthemum have the lowest net carbs at 0.0 g per 100 grams.

How many net carbs are in Waxgourd?

Waxgourd contains 0.1 g of net carbs per 100 grams.

What are the net carbs in Frozen Mustard Greens?

Frozen Mustard Greens have 0.1 g of net carbs per 100 grams.

How many calories are in Broccoli Raab?

Broccoli Raab contains 9 kcal per 100 grams.

What is the fiber content of Raw Endive?

Raw Endive has 0.8 g of fiber per serving, which is 25 grams.

Key Takeaways

• Chrysanthemum Leaves have 0.0 g net carbs.
• Raw Garland Chrysanthemum also has 0.0 g net carbs.
• Waxgourd contains 0.1 g net carbs.
• Frozen Mustard Greens have 0.1 g net carbs.
• Broccoli Raab has 0.1 g net carbs.
• Raw Sprouted Alfalfa Seeds have 0.2 g net carbs.