What fruits and vegetables are keto-friendly

Vegetables that are ideal for the ketogenic diet

By Laura Pomer | August 27, 2020, 4:52 p.m.

If you follow a ketogenic diet, carrots or potatoes, for example, should not end up in the shopping basket too often. But there are also less carbohydrate-rich vegetables that you can - and should - eat with a clear conscience. Otherwise some important nutrients and plant substances will fall by the wayside. You can read here which varieties are particularly suitable.

No more than 50 grams a day - that's the upper limit for carbohydrates in the ketogenic diet. “Unless you do a lot of intense sport,” admits Professor Nicolai Worm, a qualified ecotrophologist from Munich. Then you can, accompanied by a significantly increased protein intake, also with 80 or 90 grams per day in the so-called Ketosis come. The expert speaks of the so-called hunger metabolism. This leads to the appearance of ketone bodies in the blood, which become an energy source for the cells. Reducing carbohydrate intake so much can lead to an excess of fat over sugar in the blood with the appropriate overall diet. Followers expect this to increase fat burning. But does the consumption of vegetables and the ketogenic diet go together?

Also interesting: The benefits and risks of the ketogenic diet

One thing is clear: "In terms of the ketogenic diet, only foods that are low in starch and low in sugar can be consumed," explains Professor Worm. Her followers know that, of course. Rice (around 75 grams of carbohydrates per 100 grams), pasta made from durum wheat semolina (around 72 grams) and most baked goods (ciabatta has around 69 percent carbohydrates, gray bread has 46 percent carbohydrates) are strictly removed from the menu. But in addition to the well-known "carb" suppliers, all vegetables are often avoided - and thus some valuable ingredients.

The fact that potatoes are unsuitable for the ketogenic diet results from their high starch content and around 16 percent carbohydrates. And also very few vegetables are completely sugar-free, so logically they contain carbohydrates. But there are not always many! FITBOOK spoke to experts about the most suitable representatives.


A red color doesn't always mean “high in sugar”. Tomatoes are also well suited as part of a ketogenic diet, they consist of around 90 percent water. In addition, they only have about two grams of carbohydrates per 100 grams, and their high vitamin C content is positive anyway.


Tomatoes, zucchini, aubergines and cucumbers are among the so-called fruit vegetables. "They are poorer in carbohydrates and therefore ideally suited for a ketogenic and at the same time mineral-rich diet," says Andrea Ciro Chiappa, qualified ecotrophologist on the board of the German Fasting Academy, in an interview with FITBOOK. They are all between two and 2.5 grams of carbohydrates per 100 grams.


You are actually always right in the broad field of leaf salads. Salad may not contain as many vitamins as vegetables, but it is rich in folic acid and, last but not least, fiber. They fill you up and support digestion. In terms of weight, a lush portion of salad rarely weighs 100 grams - and therefore less than 20 calories (without dressing). Whether iceberg, romaine or lamb's lettuce - none of them exceed the remarkably low two percent carbohydrate limit.


Broccoli scores with a high content of minerals (such as potassium and calcium), antioxidants and various trace elements such as iron. It is a very popular vegetable in diets (and also for the ketogenic diet) because it only has two percent carbohydrates and is very versatile. Professor Worm gives the green light for all cabbage vegetables. Kale, cauliflower and sauerkraut are also real vitamin bombs and very much carb-poor.

Also interesting: this preparation could make broccoli even healthier


Black salsify will be a topic again from October - and an exciting one! The so-called winter asparagus ends up on the plate far too seldom for most people, but with its slightly nutty taste it makes a super-delicious and above all nutritious side dish. Black salsify has only 2 grams of carbohydrates per 100 grams. This value makes it the perfect vegetable for the ketogenic diet.

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These are allowed to be eaten daily even on the strictest ketogenic diet. Mushrooms, oyster mushrooms and the like actually contain zero grams of carbohydrates and valuable vegetable protein, which makes them a suitable meat substitute or companion.

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If you are not sure, you can also look up the carbohydrate content of plant-based foods online. Professor Worm recommends the overview on "Carbohydrate-Tabellen.com".

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