Whether you’re just stocking up the pantry, looking to save a few pennies, or prepping you’ve landed here because you want to know what canned vegetables are keto friendly. Here, we will take you through everything you need to know.
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Why Canned Veggies?
Canned veggies can be great. They are packed with nutrients and can be cheaper than buying fresh. So if you are doing keto on a budget, buying canned veg may be a good option for you.
They’re also great to stock up the pantry with, in case anything goes wrong, or you just need a cheap week at the store.
Keto Canned Vegetables: What To Look Out For
The first thing to look out for when stocking up on canned veg for keto is that they have not had sugars added.
Check out this article for more on which sugars are, and are not keto friendly.
Before buying your cans, check out that none of these non keto friendly sugars have been added when trying to preserve the vegetables;
Below is a list of sweeteners that should be avoided on a keto diet;
- Acesulfame K
- Agave Syrup
- Alitame
- Aspartame
- Barley Malt Syrup
- Blackstrap Molasses
- Brazzein
- Brown Rice Syrup
- Cane Juice
- Caramel
- Coconut Palm Sugar
- Cyclamate
- Dextrose
- Fructose (aka Fructose Coen Syrup)
- Galactose
- Glycerol
- Glycyrrhizin
- Golden Syrup
- HFCS-42
- HFCS-55
- HFCS-90
- Honey
- Hydrogenated starch hydrolysates [HSH]
- Inulin
- Inverted Sugar
- Lactose
- Maltitol
- Maltodextrin
- Maltose
- Maple Syrup
- Neotame
- Oligofructose
- Pentadin
- Refiners Syrup
- Saccharin
- Sorghum Syrup
- Sucrose
- Trehalose
- Yacon Syrup
Ideally, what you are looking for is a vegetable that has only been preserved with salt and water. Be careful of canned vegetables that have been stored in brine, as they contain sugars.
Canned vegetables stored in brine are going to have a higher carb count, so should be avoided.
Here is some keto friendly veg that you should look out for canned next time you are in the store.
Vegetables That Have a Low Net Carb Count
You are better off filling your plate with the vegetables in the list below, to ensure that you stay within your daily macros.
Asparagus [1.8g/100g]
Asparagus is a great source of vitamin A, folate, potassium, iron, calcium, magnesium, and zinc.
Avocado [2g/100g]
They’re very rich in healthy fat, like monounsaturated fatty acids, which stave off hunger.
They contain lots of fiber which helps keep you feeling fuller for longer. These are really a keto superfood.
Bok Choy [0.8g/100g]
Bok choy is a member of the cabbage family.
This veggie is rich in vitamins A, K, C, E, calcium, iron, and folate, it is great eaten raw or cooked.
Broccoli [4g/100g]
Broccoli is a member of the cabbage family, which includes kale, collards, bok choy, etc. Like cauliflower, it can be a good friend on a keto diet, in either raw or cooked form.
Brussels Sprouts [5g/100g]
Brussels sprouts are very nutritious. I personally like them shredded, tossed in butter, with some lovely bacon.
Cabbage [3.3/100g]
Cabbage can be great raw, as well as cooked. It’s great to shred into salads or slaws.
Celery [1.4/100g]
Celery is great for adding crunch to a salad, or bulk out a stew.
Cucumber [1.4g/100g]
They contain very few carbs, making them an ideal food for people who want to lose weight or maintain a healthy diet.
They’re great for vegetarians and vegans because they don’t contain any animal products.
Cauliflower [3g/100g raw]
Cauliflower is often eaten on a keto diet, people will turn it into all sorts, rice, pizza base, mac and cheese – but obviously none of these are in its raw form.
Eggplant [3g/100g raw]
Eggplants are low in carbs when eaten raw, but cooked they jump up to 5.5 grams / 100 grams – so you need to be cautious about how much you are eating.
Green Beans [4.3g/100g]
Green beans are slightly higher in carbs than some other vegetables. They can be a great side to a dish, or, cooked in the air fryer with some seasoning can make an excellent potato fries substitute.
Green Pepper [2.9g/100g]
Green peppers are great for keto diets.
They contain fewer calories than other kinds of peppers.
They are easy to find in grocery stores.
Jicama [5.6g/100g]
If you’re looking for a keto Jamaican vegetable salad, jicama is for you.
Kale [0.3g/100g]
Kale can be great for bulking out salads when you want a change from lettuce.
Mushrooms [1.6g/100g]
Mushrooms are very low in carbs and have been associated with reducing inflammation.
Olives [0.5g /100g]
Olives are an easy way to cut down on carbs without feeling deprived.
They are packed with fiber which makes them healthy.
They are delicious and go well with many dishes
Pumpkin [4.0g/100g]
Pumpkin is great for gut health.
There are many ways to enjoy pumpkin besides pies. They are slightly higher in carbs than a lot of the other raw veggies we have listed here.
The good thing about pumpkins is that they are strong in flavor, so you don’t need a lot to enjoy the intense flavor.
Raddish [1.8g/100g]
These peppery delights can be great for adding flavor to dishes.
Red Pepper [3.9g/100g]
Red pepper contains slightly more carbohydrates than its green counterpart.
Red peppers are great for adding color and flavor to any dish.
Spinach [1.4g/100g]
Spinach is rich in vitamins A, C, E, folate, potassium, magnesium, iron, calcium, zinc, fiber, protein, and omega3 fatty acids.
This green veggie is a great source of vitamin K, which helps keep bones strong and healthy.
Spinach is a good source of lutein, an antioxidant that protects eyesight.
Swiss Chard [3.7g/100g]
Chard is a leafy green vegetable that’s really versatile for a keto diet.
Tomato [2.6g/100g]
Ok, yes, we know they are technically a fruit!
Tomatoes are low carb and will help keep you healthy. They do have slightly higher carbs than some other keto veggies, so be careful not to over indulge.
Tomatoes are rich in vitamin C, potassium, and other nutrients.
Yellow Pepper [5.4g/100g]
Yellow peppers contain the most carbs per serving.
They are very easy to grow and require little space.
Zucchini [2.1g/100g]
Zucchini is a great keto vegetable, they are particularly low in carbs.
Vegetables With A Moderate Carb Count
Artichokes [6.0g/100g raw]
Artichokes are good for digestion, and heart health.
Beetroot [6.8g/100g raw]
Beetroot can be great for adding color to salads as well as other meals. It’s higher in carbs than some other vegetables, and should be eaten in moderation.
Carrot [6.8g/100g raw]
Carrots are rich in vitamin A, however, they can be contentious on a keto diet due to their relatively high carb count. For me, I will occasionally add them to meals in really small amounts, such as in a stir-fry to add a bit of color.
Celeriac [Celery Root] [7.7g/100g raw]
Celeriac is high in fiber, as well as moderately high in carbohydrates. I like it as a potato substitute.
Leek [12.3g/100g raw]
Leeks are an amazing source of fiber, vitamins, minerals, and antioxidants. They are high in carbs, so should be consumed in moderation, but sliced leeks can go a long way, so we’ve left them on our ‘low’ list.
Onion [6.8g/100g raw]
I like some shredded onion raw in a salad, and as the base for soups, sauces, and stews. It is moderately high in carbs, which means that you should be cautious about how much you consume.
Peas [9.0g/100g raw]
Peas are great to eat fresh from the pod. They are moderate in carbs, so please don’t overeat them, as they could soon kick out of ketosis.
Rutabaga [6.3g/100g raw]
Rutabaga is a root vegetable that has fewer carbohydrates than other root vegetables. It can be seen as being slightly high in carbs for most keto eaters, but if you are careful about portion size, it can still be enjoyed.
Some of the above, I have never seen canned, but then I live in a bit of a sleepy hollow. Once you find your canned vegetable, look at the ingredients. Make sure that only keto ingredients are present.
Normally the fewer ingredients in canned veg, the better.
Canned veg may be a cheap way of eating keto, but don’t forget that you can eat too many vegetables on keto.
If you eat too many vegetables on keto, you may inadvertently eat too many net carbs, if you are eating more than the 20 grams net carbs allowed in you macros, you may kick yourself out of ketosis.
Keto Alternatives To Canned Vegetables
If you do not need the vegetables to be canned, and you will have access to a freezer, frozen vegetables are a great.
Frozen vegetables are great for busy families. They’re convenient, easy to store, and require minimal preparation.
Plus, they taste great.
There are many different varieties of frozen vegetables available.
As with canned vegetables, frozen vegetables may contain added salt, sugar, or preservatives, so read labels carefully.
However, frozen vegetables are generally healthier than canned vegetables.
Wrapping Up: What Canned Vegetables Are Keto Friendly?
In summary, first, you need to check whether the vegetable is keto friendly. We’ve included a list above of some of the most common keto vegetables. Then you need to ensure that the vegetable has not been stored in any non keto ingredients (normally sugars) have been added. Canned veg can be great if you need a long shelf life for your pantry, otherwise, frozen veg normally contains more nutrients and are less likely to have non-keto ingredients added.
