Low Carb Foods List: 65+ Best Foods for Weight Loss and Better Health

Following a low carbohydrate diet doesn’t mean sacrificing taste or variety. Whether you’re looking to lose weight, manage blood sugar levels, or simply improve your overall health, understanding which foods are naturally low in carbs is essential for success.

A well-planned low carb diet includes a diverse range of nutrient-dense foods that keep you satisfied while supporting your health goals. From protein-rich meats and seafood to fiber-packed vegetables and healthy fats, there are countless delicious options to choose from.

This comprehensive guide covers over 65 low carb foods that you can incorporate into your daily meals, along with practical tips for making sustainable dietary changes.

Understanding Carbohydrates: Total vs. Net Carbs

Before diving into the food list, it’s important to understand the difference between total carbs and net carbs, as this distinction matters when following a low carb eating plan.

Total carbohydrates represent all the carbs in a food, including fiber and sugar alcohols. Net carbs, on the other hand, are the carbohydrates that your body actually digests and absorbs.

To calculate net carbs in whole foods, subtract the fiber content from the total carbohydrate count. For processed foods containing sugar alcohols, you may also need to subtract a portion of those as well.

Many people following low carb diets focus on net carbs because fiber doesn’t significantly impact blood sugar levels. However, some prefer to count total carbs for simplicity. Choose the method that works best for your needs and goals.

Protein-Rich Foods: Meat, Poultry, and Eggs (0-1g Net Carbs)

Animal proteins form the foundation of most low carb diets, providing essential amino acids, vitamins, and minerals with virtually no carbohydrates.

Meat and Poultry Options

• Beef: All cuts including ground beef, steak, roast, and short ribs
• Pork: Pork chops, tenderloin, ground pork, and ham
• Lamb: Lamb chops, leg of lamb, and ground lamb
• Chicken: Breast, thighs, wings, and drumsticks
• Turkey: Whole turkey, turkey breast, and ground turkey
• Duck: Duck breast and duck legs
• Veal: Veal chops and cutlets
• Bacon: Choose uncured varieties without added sugars
• Sausage: Check labels for fillers and added sugars

Important note: When selecting processed meats like bacon and sausage, always read the nutrition label carefully. Some products contain added sugars, starches, or fillers that can increase the carbohydrate content.

Eggs

Eggs are one of the most nutritious and versatile low carb foods available. One large egg contains less than 1 gram of carbohydrates while providing high-quality protein, healthy fats, and essential nutrients like choline and vitamin B12.

You can enjoy eggs prepared in numerous ways: scrambled, fried, poached, hard-boiled, or as omelets and frittatas.

Seafood and Fish (0-2g Net Carbs)

Seafood is an excellent choice for low carb diets, offering high-quality protein, omega-3 fatty acids, and important minerals like selenium and iodine.

Fatty Fish

• Salmon: Wild-caught or farmed, fresh or canned
• Mackerel: Rich in omega-3 fatty acids
• Sardines: Affordable and nutrient-dense
• Herring: Another excellent source of omega-3s
• Trout: Mild flavor and versatile preparation options
• Anchovies: Great for adding flavor to dishes

White Fish

• Cod: Mild and low in fat
• Halibut: Firm texture and delicate flavor
• Tilapia: Budget-friendly option
• Mahi-mahi: Sweet, mild flavor
• Snapper: Versatile and delicious

Shellfish

Most shellfish contain slightly more carbs than fish but are still considered low carb foods:

• Shrimp: About 1g carbs per 3-ounce serving
• Crab: Less than 1g carbs per serving
• Lobster: Minimal carbohydrates
• Mussels: Approximately 4g carbs per 3-ounce serving
• Oysters: Around 4-6g carbs per serving
• Clams: About 4g carbs per 3-ounce serving
• Scallops: Approximately 3g carbs per serving

Low Carb Vegetables (1-7g Net Carbs per 100g)

Vegetables are crucial for a healthy low carb diet, providing fiber, vitamins, minerals, and antioxidants. Focus on above-ground vegetables, which typically contain fewer carbs than root vegetables.

Leafy Greens (1-3g net carbs per 100g)

• Spinach: Packed with iron and vitamins
• Lettuce: All varieties including romaine, butter, and iceberg
• Kale: Superfood rich in antioxidants
• Swiss chard: Colorful and nutritious
• Arugula: Peppery flavor, excellent in salads
• Collard greens: Traditional Southern staple
• Bok choy: Asian green with mild flavor
• Watercress: Delicate leaves with sharp taste

Cruciferous Vegetables (3-5g net carbs per 100g)

• Broccoli: Rich in fiber and vitamin C
• Cauliflower: Versatile substitute for rice and potatoes
• Brussels sprouts: Delicious when roasted
• Cabbage: Green, red, or savoy varieties
• Radishes: Crunchy and peppery

Other Low Carb Vegetables (2-7g net carbs per 100g)

• Zucchini: Perfect for noodle substitutes
• Bell peppers: All colors provide vitamin C
• Asparagus: Elegant and nutritious
• Green beans: Classic side dish
• Celery: Crunchy, low-calorie snack
• Cucumber: Refreshing and hydrating
• Tomatoes: Technically a fruit, rich in lycopene
• Eggplant: Meaty texture when cooked
• Mushrooms: All varieties including white, cremini, and portobello
• Snap peas: Sweet and crunchy
• Onions: Use in moderation due to higher carb content
• Garlic: Small amounts add significant flavor
• Spaghetti squash: Natural pasta substitute

Low Carb Fruits (4-13g Net Carbs per 100g)

While fruits are often higher in carbs than vegetables, some can fit into a low carb eating plan when consumed in appropriate portions.

Berries (4-8g net carbs per 100g)

Berries are the most low carb-friendly fruits, packed with antioxidants and fiber:

• Raspberries: About 5g net carbs per 100g
• Blackberries: Approximately 5g net carbs per 100g
• Strawberries: Around 6g net carbs per 100g
• Blueberries: About 12g net carbs per 100g (enjoy in moderation)

Other Low Carb Fruits

• Avocado: 2g net carbs per 100g, high in healthy fats
• Olives: 3-6g carbs per 100g depending on variety
• Coconut: Fresh coconut meat is relatively low in carbs
• Tomatoes: Though often used as a vegetable, botanically a fruit
• Lemons and limes: Minimal carbs when used for flavoring
• Watermelon: About 7g net carbs per 100g (small portions)
• Cantaloupe: Approximately 7g net carbs per 100g
• Peaches: Around 8g net carbs per 100g
• Apricots: About 9g net carbs per 100g

Nuts and Seeds (3-15g Net Carbs per 100g)

Nuts and seeds provide healthy fats, protein, fiber, and essential nutrients. They make excellent snacks and add texture to meals, but portion control is important as they’re calorie-dense.

Lowest Carb Nuts (3-7g net carbs per 100g)

• Pecans: About 4g net carbs per 100g
• Macadamia nuts: Approximately 5g net carbs per 100g
• Brazil nuts: Around 4g net carbs per 100g
• Walnuts: About 7g net carbs per 100g
• Hazelnuts: Approximately 7g net carbs per 100g

Moderate Carb Nuts (8-15g net carbs per 100g)

• Almonds: About 9g net carbs per 100g
• Peanuts: Technically legumes, around 8g net carbs per 100g
• Pine nuts: Approximately 9g net carbs per 100g
• Pistachios: About 15g net carbs per 100g (enjoy in moderation)

Seeds

• Chia seeds: Very high in fiber, about 2g net carbs per 100g
• Flax seeds: Minimal net carbs due to high fiber content
• Hemp seeds: Approximately 2g net carbs per 100g
• Pumpkin seeds: About 10g net carbs per 100g
• Sunflower seeds: Around 11g net carbs per 100g
• Sesame seeds: Approximately 10g net carbs per 100g

Dairy Products (2-12g Carbs per 100g)

Full-fat dairy products can be part of a low carb diet if you tolerate them well. Always choose unsweetened varieties and check labels for added sugars.

Cheese (0-2g carbs per serving)

Most cheeses are very low in carbs and high in fat and protein:

• Cheddar cheese: Sharp or mild varieties
• Mozzarella: Fresh or shredded
• Parmesan: Aged and flavorful
• Swiss cheese: Mild and nutty
• Gouda: Creamy and smooth
• Brie: Soft and rich
• Feta: Crumbly and tangy
• Blue cheese: Strong and distinctive
• Goat cheese: Tangy and creamy
• Cream cheese: Versatile spread

Other Dairy Products

• Heavy cream: About 3g carbs per 100g
• Sour cream: Approximately 4g carbs per 100g
• Greek yogurt (plain, full-fat): Around 4-5g carbs per 100g
• Regular yogurt (plain, full-fat): About 5g carbs per 100g
• Cottage cheese: Approximately 3-4g carbs per 100g
• Butter: Nearly zero carbs
• Ghee: Clarified butter with no carbs

Note: Avoid flavored yogurts and sweetened dairy products, as these contain significantly more carbohydrates from added sugars.

Healthy Fats and Oils (0g Carbs)

Healthy fats are essential for a balanced low carb diet. They provide energy, support hormone production, and help absorb fat-soluble vitamins.

Cooking Oils

• Extra virgin olive oil: Rich in monounsaturated fats and antioxidants
• Avocado oil: High smoke point, great for cooking
• Coconut oil: Contains medium-chain triglycerides (MCTs)
• Butter and ghee: Excellent for cooking and adding flavor
• Macadamia nut oil: Mild flavor and heart-healthy
• MCT oil: Concentrated source of medium-chain triglycerides

Other Healthy Fats

• Avocado: Whole fruit rich in monounsaturated fats
• Olives: Green or black varieties
• Coconut: Shredded or coconut butter
• Nut butters: Almond, macadamia, or peanut butter (unsweetened)

Low Carb Beverages

Staying hydrated is important on any diet. Choose beverages that don’t contain added sugars or excess carbohydrates.

Zero or Very Low Carb Drinks

• Water: Still or sparkling, the best choice
• Coffee: Black or with cream (no sugar)
• Tea: Green, black, herbal, or oolong (unsweetened)
• Bone broth: Nutritious and comforting
• Club soda: Plain or with lemon/lime
• Unsweetened almond milk: About 1-2g carbs per cup
• Unsweetened coconut milk: Low in carbs

Beverages to Avoid

• Fruit juices (even 100% juice)
• Sodas and soft drinks
• Sweetened coffee drinks
• Sweetened tea
• Sports drinks
• Energy drinks with sugar
• Milk (contains lactose, a natural sugar)

Herbs, Spices, and Condiments

Adding flavor to your low carb meals is essential for long-term success. Most herbs and spices contain minimal carbohydrates while providing health benefits.

Popular Herbs and Spices

• Salt and pepper: Basic seasonings
• Garlic powder: Concentrated garlic flavor
• Onion powder: Savory depth
• Paprika: Sweet or smoked varieties
• Cumin: Earthy and warm
• Turmeric: Anti-inflammatory properties
• Ginger: Fresh or dried
• Cinnamon: May help regulate blood sugar
• Oregano: Mediterranean flavor
• Basil: Fresh or dried
• Thyme: Aromatic and versatile
• Rosemary: Strong, pine-like flavor
• Cilantro: Fresh and bright
• Parsley: Mild and fresh

Low Carb Condiments

• Mustard: Yellow, Dijon, or whole grain (check labels)
• Hot sauce: Most varieties are low in carbs
• Sugar-free mayonnaise: Made with healthy oils
• Apple cider vinegar: Minimal carbs, potential health benefits
• Soy sauce or tamari: Small amounts
• Pesto: Made with basil, olive oil, and nuts
• Sugar-free salsa: Check for added sugars

Condiments to Limit or Avoid

• Ketchup (high in sugar)
• Barbecue sauce (usually contains sugar)
• Sweet chili sauce
• Honey mustard
• Teriyaki sauce (contains sugar)
• Sweet pickle relish

Special Mentions: Dark Chocolate and Sweeteners

Dark Chocolate

High-quality dark chocolate (70-85% cocoa or higher) can be enjoyed in moderation on a low carb diet. A 1-ounce serving typically contains 10-13g of carbs, depending on the cocoa percentage. Choose brands with minimal added sugar and check the nutrition label.

Low Carb Sweeteners

If you need to sweeten foods or beverages, consider these low carb alternatives:

• Stevia: Natural, zero-calorie sweetener
• Erythritol: Sugar alcohol with minimal impact on blood sugar
• Monk fruit: Natural sweetener from monk fruit extract
• Allulose: Rare sugar with minimal calories

Foods to Avoid on a Low Carb Diet

To successfully follow a low carb diet, you should minimize or eliminate these high-carb foods:

Grains and Starches

• Bread, pasta, and rice
• Cereal and oatmeal
• Crackers and chips
• Corn and corn products
• Quinoa and other grains

High Sugar Foods

• Candy and sweets
• Cookies, cakes, and pastries
• Ice cream (regular, not sugar-free)
• Sweetened beverages

Starchy Vegetables

• Potatoes (white and sweet)
• Corn
• Peas
• Winter squash (in large amounts)

High Sugar Fruits

• Bananas
• Grapes
• Mangoes
• Pineapple
• Dried fruits

Tips for Starting a Low Carb Diet

1. Plan Your Meals

Meal planning is crucial when starting a low carb diet. Take time each week to plan your meals and snacks, ensuring you have appropriate foods on hand. This prevents impulsive high-carb choices when you’re hungry.

2. Read Nutrition Labels

Always check nutrition labels for total carbohydrates and fiber content. This helps you calculate net carbs and avoid hidden sugars in processed foods.

3. Stay Hydrated

When reducing carbohydrates, your body releases water and electrolytes. Drink plenty of water and consider adding a pinch of salt to your food or water to maintain electrolyte balance.

4. Don’t Fear Fat

Healthy fats are an important energy source on a low carb diet. Include sources like avocados, olive oil, nuts, and fatty fish in your meals.

5. Focus on Whole Foods

Prioritize whole, unprocessed foods over packaged “low carb” products. Whole foods provide better nutrition and fewer additives.

6. Be Patient

Your body needs time to adapt to using fat for fuel instead of carbohydrates. Some people experience temporary fatigue or headaches during the first week or two. This is normal and typically resolves as your body adjusts.

Health Benefits of Low Carb Foods

Incorporating low carb foods into your diet may provide several health benefits:

Weight Loss Support

Low carb diets can help reduce appetite and promote weight loss by stabilizing blood sugar levels and reducing insulin spikes. Many people find it easier to maintain a calorie deficit when eating low carb foods because protein and fat are more satiating than carbohydrates.

Blood Sugar Management

Reducing carbohydrate intake can help stabilize blood sugar levels, which may be beneficial for people with prediabetes or type 2 diabetes. However, if you have diabetes or are taking medications that affect blood sugar, consult with your healthcare provider before making significant dietary changes.

Improved Heart Health Markers

Some research suggests that low carb diets may improve certain heart health markers, including triglyceride levels and HDL (good) cholesterol. However, it’s important to focus on healthy fats from sources like fish, avocados, and olive oil rather than excessive saturated fats.

Reduced Inflammation

Eliminating processed carbohydrates and sugar may help reduce inflammation in the body, which is associated with various chronic diseases.

Frequently Asked Questions About Low Carb Foods

How many carbs should I eat per day on a low carb diet?

The definition of “low carb” varies. Some people aim for 20-50g of net carbs per day (very low carb or ketogenic), while others consume 50-150g per day (moderate low carb). The right amount depends on your individual goals, activity level, and metabolic health.

Can I eat fruit on a low carb diet?

Yes, but choose lower-carb options like berries and consume them in moderation. Limit high-sugar fruits like bananas, grapes, and dried fruits. Remember that whole fruits contain fiber, which slows sugar absorption.

Will I get enough fiber on a low carb diet?

Yes, if you eat plenty of low carb vegetables, nuts, seeds, and berries. These foods provide ample fiber to support digestive health. Aim for non-starchy vegetables at most meals.

Can I exercise on a low carb diet?

Absolutely. While some people experience reduced performance during the initial adaptation period, many find their energy levels normalize after a few weeks. Some athletes perform very well on low carb diets, though high-intensity exercise may require strategic carb timing.

Is a low carb diet safe long-term?

For most healthy adults, a well-planned low carb diet can be safe and sustainable long-term. However, it’s important to choose nutrient-dense foods and ensure adequate intake of vitamins and minerals. If you have any health conditions or concerns, consult with a healthcare provider before starting any new diet.

What should I do if I feel tired when starting a low carb diet?

Initial fatigue is common as your body adapts to using fat for fuel instead of carbohydrates. Stay hydrated, ensure adequate salt intake, get enough sleep, and be patient. Most people feel better after 1-2 weeks. If symptoms persist, consider increasing your carb intake slightly or consulting with a healthcare professional.

Sample Low Carb Meal Ideas

Breakfast Options

• Scrambled eggs with spinach, mushrooms, and cheese
• Greek yogurt with berries and crushed almonds
• Avocado and smoked salmon with cream cheese
• Vegetable omelet with bacon
• Chia seed pudding made with coconut milk

Lunch Options

• Large salad with grilled chicken, olive oil, and avocado
• Lettuce-wrapped burger with cheese and vegetables
• Tuna salad with cucumber slices
• Cauliflower rice stir-fry with shrimp
• Zucchini noodles with pesto and cherry tomatoes

Dinner Options

• Grilled salmon with roasted broccoli and butter
• Beef stir-fry with bell peppers and cauliflower rice
• Roasted chicken thighs with Brussels sprouts
• Pork chops with sautéed green beans and mushrooms
• Baked cod with asparagus and lemon butter sauce

Snack Ideas

• Cheese cubes with olives
• Celery sticks with almond butter
• Hard-boiled eggs
• Mixed nuts (in moderation)
• Cucumber slices with cream cheese
• Sugar-free beef jerky
• Avocado with salt and lime

Conclusion

Following a low carb diet doesn’t mean limiting yourself to boring or restrictive meals. With over 65 delicious and nutritious options to choose from, you can create varied, satisfying meals that support your health goals.

The key to success is focusing on whole, unprocessed foods like quality proteins, healthy fats, non-starchy vegetables, and select fruits. These foods provide essential nutrients while keeping your carbohydrate intake in check.

Remember that everyone’s nutritional needs are different. What works for one person may not work for another. Listen to your body, stay hydrated, and don’t hesitate to adjust your approach as needed. If you have any health conditions or concerns, consult with a healthcare provider or registered dietitian before making significant dietary changes.

With proper planning and a focus on nutrient-dense low carb foods, you can enjoy delicious meals while working toward better health and well-being.

Sources:

• Mayo Clinic – Low-carb diet: Can it help you lose weight?
• Medical News Today – Low-carb diet meal plan: What to eat
• American Diabetes Association – Understanding Carbs
• USDA FoodData Central – Food Nutrition Database
• American Heart Association – Healthy Eating
• National Institutes of Health – Effects of Low-Carbohydrate Diets