Your Ultimate Low Carb Vegetable Swap List

Many people on our LCHF calorie controlled meal plans ask us if they can substitute their favorite veggies for the veggies listed in their plan. The answer is yes you can! Just choose a swap from the list below that is equivalent in net carbs and calories as the veggie in your meal plan. As with all our veggie measurements, we use raw weights (* except for spaghetti squash which we list as cooked weight) so please weigh your veggies before cooking them. Amounts listed below are typical raw serving sizes. Simply double or halve the amounts to meet your meal plan needs.

Keep this alphabetical list handy so you always know what veggies to choose to round out your meal plan and not exceed your daily carb and calorie totals

4 oz (115g) arugula, raw – 2.3g net carbs, 28 calories

4 oz (115g) asparagus, raw – 2.1g net carbs, 23 calories

7 oz (200g) avocado, Hass (whole, weighed with seed and skin) – 2.6g net carbs, 227 calories

4 oz (115g) beets, raw – 7.6g net carbs, 49 calories

4 oz (115g) Brussels sprouts, raw – 6.1g net carbs, 49 calories

3 oz (90g) broccoli, raw – 3.4g net carbs, 29 calories

4 oz (115g) butternut squash, raw – 11.0g net carbs, 51 calories

4 oz (115g) cabbage, green, raw – 4.0g net carbs, 27 calories

4 oz (115g) cabbage, Napa, raw – 2.3g net carbs, 18 calories

4 oz (115g) cabbage, red, raw – 6.0g net carbs, 35 calories

3 oz (90g) carrot, raw – 5.7g net carbs, 35 calories

6 oz (170g) cauliflower, raw- 4.7g net carbs, 43 calories

4 oz (115g) celery, raw – 2.1g net carbs, 16 calories

6 oz (170g) chard, raw – 3.7g net carbs, 32 calories

4 oz (115g) cucumber, raw  – 3.5g net carbs, 17 calories

4 oz (115g) daikon radish, raw (makes a great potato substitute!) – 2.8g net carbs, 20 calories

8 oz (230g) eggplant, raw – 5.3g net carbs, 54 calories

6 oz (170g) fennel, raw – 7.1g net carbs, 53 calories

3 oz (90g) green beans, raw – 3.0g net carbs, 26 calories

2 oz (56g) kale, raw- 4.5g net carbs, 28 calories

4 oz (115g) leeks, raw – 14.0 g net carbs, 69 calories

4 oz (115g) lettuce, green leaf – 1.7g net carbs, 17 calories

4 oz (115g) lettuce, red leaf – 1.6 g net carbs, 18 calories

4 oz (115g) lettuce, romaine – 1.3 g net carbs, 19 calories

4 oz (115g) mushrooms, raw – 2.6 g net carbs, 25 calories

4 oz (115g) okra, raw – 4.4g net carbs, 35 calories

2 oz (56g) onion  (about half a small) – 4.9g net carbs, 24 calories

2 oz (56g) onions, green (scallions/spring onions), raw – 2.7g net carbs, 18 calories

1 oz (28g) cup peas, frozen, raw – 3.6g net carbs, 29 calories

4 oz (115g) pepper, sweet green (capsicum), raw – 3.4g net carbs, 23 calories

4 oz (115g) pepper, sweet red (capsicum), raw – 4.8g net carbs, 29 calories

4 oz  (115g) pepper, sweet yellow (capsicum), raw – 6.2g net carbs, 31 calories

2 oz (56g) radish, raw – 1.1g net carbs, 9.0 calories

4 oz (115g) rutabaga – 6.4g net carbs, 41 calories

5.5 oz (156g) (1 cup) spaghetti squash, *cooked weight – 7.8g net carbs, 42 calories

6 oz (170g) spinach, raw – 2.5g net carbs, 39 calories

4 oz (115g) summer squash, raw – 2.7g net carbs, 20 calories

4 oz (115g) tomato, raw- 3.0g net carbs, 20 calories

7 oz (220g) zucchini, raw – 5.0g net carbs, 34 calories

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1 Reply to "Your Ultimate Low Carb Vegetable Swap List"

  • comment-avatar
    Lesley August 6, 2017 (9:18 pm)

    Thank you Elena. This will be very useful.

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