Terrified of making the wrong decision, you enter the leafy green madness, suspicious of everything. Sugary fruits and veggies lurk around every corner…
- Use this printable list of 65 low carb fruits, veggies & berries.
- Add the right ratio of fruits and veggies to your diet.
- Super-quick strategy if you don’t have the list.
The produce section can be a scary place, but a printable list makes shopping simple. How many low carb fruits and veggies should you eat on Atkins?
And more importantly – how can you make them interesting?
On Atkins, cover half your plate with seasonal low carb veggies. Most of your daily carbs should come from veggies. When counting fruit and veggie carbs, subtract the grams from fiber and count the rest toward your daily total.
Simple ways to add the right balance of veggies:
Using Veggies in Low Carb Meals
- At breakfast, add vegetables to an omelet or quiche.
- For a well-balanced low carb lunch, try a large salad with protein and dressing.
- For dinner, choose a cut of meat, poultry or seafood with a side of vegetables and a small garden salad.
This inexpensive wonder creates uniform, curly ‘noodles’ and spirals from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.
Veggie Spiralizer Bundle
The veggie spiralizer is great for making curly fries, frittatas, salads and side dishes like zoodles – low carb “pasta” made from zucchini!
- Fits in your hand, stores in a drawer
- Built in finger guard
- Dishwasher safe for easy cleaning
- Sturdy BPA-free plastic
The Inspiralized Cookbook transforms more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite originals.
Zucchini turns into pesto spaghetti; jicama becomes shoestring fries; sweet potatoes lay the foundation for fried rice.
Veggie Spiralizer Cookbook
Top 98 Veggie Spiralizer Cookbook includes a step-by-step guide on using a spiralizer, a list of spiralizer-friendly vegetables and recipes, including:
- Paleo-Friendly Carbonara
- Roasted Carrot and Coconut Crostino
- Chicken and Zucchini Noodle Bowl
- Mediterranean Zoodle Platter
- Zucchini Rice with Sweet Cider Dressing
- Parmesan Broccoli Noodles with Tomatoes
- Gluten-Free Parsnip Puttanesca
- Avocado and Beet Omelet
- Rutabaga Spaghetti with Truffle Marinara Sauce
- Summer Prosciutto and Cottage Cheese Pasta
Atkins Veggie List
Eating low carb means spending more time in the produce aisle of your grocery store.
Choose different colors of vegetables and fruits, as the phytonutrients and antioxidants are different in each color group.
You’re more likely to meet your nutritional needs eating a variety of low carb fruit and veggies.
Serving Size: 1/4 cup, unless otherwise indicated.
Vegetable | Net Carbs
- Artichoke 6.9
- Asparagus (6) 2.4
- Beans, green 2.9
- Beets 6.5
- Bok Choy 0.7
- Broccoli 1.7
- Brussels Sprouts 7.6
- Cabbage 1.1
- Carrot 5.1
- Cauliflower 1.5
- Celery 0.8
- Collard Greens 3.0
- Cucumber 1.8
- Eggplant 2.0
- Garlic (1 clove) 1.0
- Lettuce 0.5
- Mushroom 1.0
- Onion 4.0
- Parsnip 9.0
- Peas 6.5
- Peppers, Green 3.4
- Peppers, Red 3.3
- Pickle (1 medium) 2.0
- Pumpkin 6.3
- Radish 0.5
- Rutabaga 4.0
- Spinach 0.2
- Squash, yellow 1.4
- Tomato 3.2
- Turnips 2.3
- Zucchini 3.3
Atkins Fruit List
Fruits are a special, sweet treat. After the Atkins Induction phase, low carb fruit is allowed. Be cautious about gorging on fruits while on a low carb diet – especially when you are first starting low carb.
Check each fruit for carb counts and measure carefully. Use our complete guide to eating fruit on Atkins Phases. Serving Size: 1/4 cup, unless otherwise indicated.
Fruit | Net Carbs
- Applesauce 6.2
- Apricot (1 whole) 3.1
- Avocado (1 whole) 0.5
- Cantaloupe 3.0
- Carambola/Starfruit (1 whole) 3.0
- Cherries 4.2
- Coconut 1.3
- Grapes 6.7
- Grapefruit (1 whole) 9.0
- Honeydew 3.6
- Kiwi 6.5
- Lemon (1 whole) 3.8
- Mango 6.3
- Orange (1 whole) 12.9
- Passionfruit (1 whole) 2.0
- Peach (1 whole) 8.9
- Pineapple 4.3
- Plantain 12.0
- Plum (1 whole) 7.6
- Watermelon 2.6
Atkins Berry List
Here’s a quick list of all the lowest carb berries. Serving Size: 1/4 cup, unless otherwise indicated.
Berry | Net Carbs
- Acai Berry (1 oz) 5.0
- Blackberry 2.7
- Blueberry 4.1
- Boysenberry 13.0
- Cranberry 2.0
- Currant 4.0
- Elderberry 4.0
- Gooseberry 9.0
- Huckleberry (3.5 oz) 8.0
- Loganberry (3.5 oz) 8.0
- Pokeberry shoots 1.0
- Raspberry 1.5
- Salmonberry (3.5 oz) 8.0
- Strawberry 1.8
Enjoying fruits and veggies on Atkins works – as long as your portions stay under control. A few extra ounces here and there can break your diet and delay your goals.
Be sure to carefully measure or weigh every serving, especially during Induction Phase 1.
Digital Food Scale
Ozeri’s reliable Kitchen Food Scale has a precision tare button that calculates the net weight of your ingredients, automatically subtracting the weight of any bowl or container.
Instantly converts ounces to grams, and pounds to kilograms.
Cut Your Prep in Half
Cut stressful prep time in half using these veggie prep secrets.
Guess the Carbs Without a List
Most non-starchy vegetables are very low in carbs, less than 5 net carbs in 1/2 cup. However, there are differences between them.
If you don’t have a list handy to check the carb counts, estimate the amounts based on what the fruit or vegetable looks like.
Group Your Veggies
Divide vegetables into four groups, depending on what part of the plant they come from.
Leaves (almost zero carb)
Trace carbs are wrapped in so much fiber that there is little, if any, impact on blood sugar. They are rich in phytonutrients, vitamins and minerals. Examples: lettuce, spinach, Swiss chard, herbs.
Stems and Flowers (very low carb)
Some stem and flower vegetables are asparagus, cauliflower, broccoli and mushrooms.
Fruit (moderate carbs)
The fruit is the part of the plant that contains seeds. Botanically, this is the fruit of the plant, although we tend to call it “fruit” only if it’s sweet.
Examples of “fruit” include peppers, squashes of all types, green beans, tomatoes, okra, and eggplant. Avocado is also a fruit, but is lower in carbs than the others.
Roots (very high carb)
Many roots, such as parsnips, water chestnuts, potatoes, sweet potatoes and yams are high in carbs.
However, some are actually lower in carbs, such as jicama, radishes, celery root and carrots.
Simple, Printable List
The carb counts on this list are from the official Atkins Carb Counter list. Click the image to view, print or save.
NOTE: Fiber grams are subtracted, so the numbers you see on the list are net carbs per serving.
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