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Best Low-Carb Vegetables for Keto Chips

Low-Carb Vegetables for Keto Chips

Very Low Carb Options (0-2g net carbs per 100g)

  • Zucchini (2.1g)
  • Radish (1.8g)
  • Celery (1.5g)
  • Spinach (1.4g)

Low Carb Options (2-4g net carbs per 100g)

  • Cucumber (3.1g)
  • Turnip (3.8g)
  • Eggplant (2.3g)
  • Bell peppers (2.9g for green, 3.9g for red)
  • Broccoli (3.3g)
  • Cauliflower (2.8g)
  • Swiss chard (2.1g)
  • Asparagus (2.1g)
  • Green beans (3.2g)
  • Daikon radish (2.5g)
  • Cabbage (3.4g)

Moderate Low Carb Options (4-6g net carbs per 100g)

  • Rutabaga (5.5g)
  • Brussels sprouts (4.7g)
  • Okra (4.3g)
  • Kohlrabi (4.7g)
  • Pumpkin (5.8g)

Higher Carb Options (use sparingly)

  • Kale (~6g per 100g when cooked, higher when raw)
  • Artichoke (higher than previously listed – about 11.7g per 100g)

Tips for Different Vegetables

Leafy Greens (Spinach, Swiss Chard)

  • No need to slice, just tear into chip-sized pieces
  • Dry thoroughly after washing
  • Need less cooking time (30-45 minutes)
  • Work well with cheese added before baking

Root Vegetables (Radish, Turnip, Rutabaga)

  • Must be sliced extremely thin
  • Benefit from a longer baking time
  • Have a natural sweetness that intensifies when baked
  • May need more oil to prevent sticking

Squash Family (Zucchini, Cucumber)

  • High water content – extra drying time needed
  • Best when salted before baking to draw out moisture
  • Delicate flavor that works well with herbs
  • Cook fastest of all options

Other Vegetables

  • Eggplant: Needs salting to remove bitterness
  • Bell peppers: Natural sweetness, quick cooking time
  • Jicama: Holds texture well, has a naturally sweet flavor
  • Broccoli/Cauliflower: Use only the flat parts of florets

Vegetables to Avoid for Chips

  • Tomatoes (too wet and high in carbs)
  • Onions (too high in sugar and carbs)
  • Carrots (too high in sugar and carbs)
  • Beets (too high in sugar and carbs)
  • Sweet potatoes (too high in starch and carbs)

Important Notes

  • Carb counts are for raw vegetables unless otherwise specified
  • Cooking method can affect final carb count (e.g., roasting concentrates sugars)
  • Values are approximate and may vary by source/specific variety
  • Always check current nutrition data if precise tracking is needed
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