Carb-Conscious-Produce-Bag

This low-carb produce list includes items under 15 grams of carbohydrates per 100 gram (3.5 ounces) serving. We compiled it from the USDA National Nutrient Database. Selections are for common produce items, either cooked or raw. In our review of the database, we found that the number of carbohydrates vary somewhat for each produce item. Factors that impact carbohydrate content include ripeness, variety, and farming method.

Item
raw or cooked
Carbohydrate
by difference(g) per 100g
Fiber
total dietary(g) per 100g
Source: USDA National Nutrient Database
Amaranth leaves, raw4--
Apples, raw, with skin13.82.4
Artichokes, (globe or french), raw10.55.4
Arugula, raw3.71.6
Asparagus, raw3.92.1
Avocados, raw, all commercial varieties8.56.7
Beans, snap, green, raw72.7
Beet greens, raw4.33.7
Beets, raw9.62.8
Blackberries, raw9.65.3
Blueberries, raw14.52.4
Broccoli raab, raw2.92.7
Broccoli, chinese, cooked3.82.5
Broccoli, raw6.62.6
Brussels sprouts, raw93.8
Cabbage, chinese (pak-choi), raw2.21
Cabbage, raw5.82.5
Cabbage, red, raw7.42.1
Cabbage, savoy, raw6.13.1
Cardoon, raw4.11.6
Carrots, raw9.62.8
Cauliflower, raw52
Celeriac, raw9.21.8
Celery, raw31.6
Celtuce, raw3.71.7
Chard, swiss, raw3.71.6
Cherries, sour, red, raw12.21.6
Chicory greens, raw4.74
Chives, raw4.42.5
Clementines, raw121.7
Collards, raw5.44
Coriander (cilantro) leaves, raw3.72.8
Cranberries, raw123.6
Cress, garden, raw5.51.1
Cucumber, with peel, raw3.60.5
Dandelion greens, raw9.23.5
Edamame, frozen, unprepared7.64.8
Eggplant, raw5.93
Endive, raw3.43.1
Fennel, bulb, raw7.33.1
Gooseberries, raw10.24.3
Grapefruit, raw, pink and red and white, all areas8.11.1
Groundcherries, (cape-gooseberries or poha), raw11.2--
Kale, raw4.44.1
Kiwifruit, green, raw14.73
Kohlrabi, raw6.23.6
Leeks, (bulb and lower leaf-portion), raw14.21.8
Lemons, raw, without peel9.32.8
Lettuce, butterhead (includes boston and bibb), raw2.21.1
Lettuce, cos or romaine, raw3.32.1
Lettuce, green leaf, raw2.91.3
Lettuce, iceberg (includes crisphead types), raw31.2
Lettuce, red leaf, raw2.30.9
Limes, raw10.52.8
Mangos, raw151.6
Melons, cantaloupe, raw8.20.9
Melons, honeydew, raw9.10.8
Mushrooms, brown, italian, or crimini, raw4.30.6
Mushrooms, Chanterelle, raw6.93.8
Mushrooms, enoki, raw7.82.7
Mushrooms, maitake, raw72.7
Mushrooms, morel, raw5.12.8
Mushrooms, oyster, raw6.12.3
Mushrooms, portabella, raw3.91.3
Mushrooms, shiitake, cooked, without salt14.42.1
Mushrooms, white, raw3.31
Mustard greens, raw4.73.2
Nectarines, raw10.61.7
Okra, raw7.53.2
Olives, ripe, canned (small-extra large)61.6
Onions, raw9.31.7
Oranges, raw11.82.4
Papayas, raw10.81.7
Parsley, fresh6.33.3
Peaches, yellow, raw9.51.5
Pears, asian, raw10.73.6
Peas, edible-podded, raw7.62.6
Peas, green, raw14.55.7
Pepper, banana, raw5.43.4
Peppers, hot chili, green, raw9.51.5
Peppers, hot chili, red, raw8.81.5
Peppers, hungarian, raw6.71
Peppers, jalapeno, raw6.52.8
Peppers, serrano, raw6.73.7
Peppers, sweet, green, raw4.61.7
Peppers, sweet, red, raw62.1
Peppers, sweet, yellow, raw6.30.9
Pickles, cucumber, dill or kosher dill2.41
Pineapple, raw, all varieties13.11.4
Plums, raw11.41.4
Pumpkin, cooked, boiled, drained, with salt4.31.1
Purslane, raw3.4--
Radicchio, raw4.50.9
Radishes, raw3.41.6
Raspberries, raw11.96.5
Rhubarb, raw4.51.8
Rutabagas, cooked, boiled, drained, without salt6.81.8
Soybeans, green, cooked, boiled, drained, without salt11.14.2
Spinach, raw3.62.2
Squash, summer, all varieties, raw3.41.1
Squash, winter, acorn, cooked, baked, without salt14.64.4
Squash, winter, all varieties, cooked, baked, without salt8.92.8
Squash, winter, butternut, cooked, baked, without salt10.53.2
Squash, winter, hubbard, baked, without salt10.84.9
Squash, winter, spaghetti, cooked, without salt6.51.4
Strawberries, raw7.72
Tangerines, (mandarin oranges), raw13.31.8
Tomatillos, raw5.81.9
Tomatoes, green, raw5.11.1
Tomatoes, orange, raw3.20.9
Tomatoes, red, ripe, raw, year round average3.91.2
Tomatoes, yellow, raw30.7
Turnip greens, raw7.13.2
Turnips, cooked, boiled, drained, without salt5.12
Watermelon, raw7.60.4