Cutting back on carbs does not have to mean cutting back on flavor, variety, or satisfaction. Whether you are easing into a lower carb routine or fully committed to the lifestyle, having a go to list makes everything simpler.
This collection helps you stock your kitchen with foods that keep meals exciting, balanced, and genuinely enjoyable.
Meat & Fish
Meat and fish are naturally very low in carbohydrates and are among the best foods to include on a low-carb diet. They provide high-quality protein, essential fats, and important nutrients without contributing meaningful carbs.
(All values are approximate and based on a cooked 100 g serving, unless stated.)
Beef (all cuts)
~0 g carbs per 100 g
Naturally carb-free. Includes steak, ground beef, and roasts.
Chicken (breast, thigh, drumstick)
~0 g carbs per 100 g
Lean, versatile, and completely carb-free when unbreaded.
Turkey
~0 g carbs per 100 g
Another lean, carb-free poultry option.
Pork (chops, tenderloin, roast)
~0 g carbs per 100 g
Contains no carbohydrates when fresh and unprocessed.
Lamb
~0 g carbs per 100 g
Naturally carb-free and nutrient dense.
Salmon
~0 g carbs per 100 g
Fatty fish with no carbs. Also rich in omega-3 fats.
Tuna
~0 g carbs per 100 g
Carb-free and high in protein. Includes fresh and canned (in water).
Cod
~0 g carbs per 100 g
Lean white fish with zero carbohydrates.
Mackerel
~0 g carbs per 100 g
Fatty fish with no carbs and excellent nutrient density.
Sardines
~0 g carbs per 100 g
Completely carb-free and highly nutritious.
Shellfish (shrimp, prawns, crab)
~0–1 g carbs per 100 g
Very low carb overall. Slight variation depending on type.
Organ meats (liver, kidney, heart)
~1–4 g carbs per 100 g
Still considered low carb. Liver contains slightly more due to glycogen.
Vegetables & Leafy Greens
Non-starchy vegetables and leafy greens are some of the best low-carb foods. They provide fiber, vitamins, and minerals while keeping carbohydrate intake low. Leafy greens and above-ground vegetables are especially low in carbs compared with root vegetables.
(All values are approximate and based on a raw 100 g serving, unless stated. Net carbs = total carbs minus fiber.)
Spinach
~1–2 g net carbs per 100 g
Extremely low in carbs. One of the best leafy green options.
Lettuce (all types)
~1–2 g net carbs per 100 g
Very low carb and easy to include in large portions.
Kale
~3–5 g net carbs per 100 g
Still considered low carb. Highly nutrient dense.
Arugula (rocket)
~2–3 g net carbs per 100 g
Very low carb leafy green with strong flavor.
Swiss chard
~2–3 g net carbs per 100 g
Low in carbs and rich in nutrients.
Broccoli
~4–5 g net carbs per 100 g
Low carb and widely available. Excellent everyday choice.
Cauliflower
~3–4 g net carbs per 100 g
One of the most popular low-carb vegetables. Often used as a substitute for rice or potatoes.
Zucchini (courgette)
~2–3 g net carbs per 100 g
Very low carb and highly versatile.
Cucumber
~1–3 g net carbs per 100 g
Extremely low carb and refreshing.
Asparagus
~2–3 g net carbs per 100 g
Very low carb and nutrient rich.
Green beans
~4–5 g net carbs per 100 g
Still considered low carb. Suitable in moderate portions.
Mushrooms
~2–3 g net carbs per 100 g
Low carb and easy to incorporate into meals.
Cabbage
~3–5 g net carbs per 100 g
Low carb and highly versatile.
Celery
~1–2 g net carbs per 100 g
Extremely low carb. Mostly water and fiber.
Fruits
Most fruits contain natural sugars and are higher in carbohydrates, but some fruits are relatively low in carbs and can still be included in a low-carb diet. Berries and certain fresh fruits tend to be the lowest options.
(All values are approximate and based on a raw 100 g serving. Net carbs = total carbs minus fiber.)
Avocado
~2 g net carbs per 100 g
One of the lowest carb fruits available. Also rich in healthy fats.
Strawberries
~5–6 g net carbs per 100 g
One of the best low-carb fruit choices. Lower in sugar than most fruits.
Raspberries
~5–6 g net carbs per 100 g
Very low net carbs due to high fiber content.
Blackberries
~4–5 g net carbs per 100 g
One of the lowest carb berries available.
Olives
~3–4 g net carbs per 100 g
Technically a fruit and very low in carbs.
Watermelon
~7–8 g net carbs per 100 g
Lower than many fruits, but higher than berries.
Cantaloupe (melon)
~7–8 g net carbs per 100 g
Moderately low carb compared with most fruits.
Honeydew melon
~8–9 g net carbs per 100 g
Still lower in carbs than many common fruits.
Peaches
~8–9 g net carbs per 100 g
Lower carb than tropical fruits.
Plums
~9–10 g net carbs per 100 g
Moderate carb fruit but still lower than many others.
Dairy & Eggs
Many dairy products and eggs are naturally low in carbohydrates, especially full-fat and minimally processed options. These foods provide protein, fats, and essential nutrients while keeping carb intake low. However, some dairy products contain more carbs due to lactose (milk sugar).
(All values are approximate and based on a 100 g serving, unless stated. Net carbs = total carbs minus fiber.)
Eggs
~0.5–1 g net carbs per 100 g
Very low in carbs. One of the best low-carb protein sources.
Cheddar cheese
~1–2 g net carbs per 100 g
Naturally low in carbs. Also rich in fat and protein.
Mozzarella
~1–3 g net carbs per 100 g
Low carb and widely used in low-carb diets.
Cream cheese
~3–4 g net carbs per 100 g
Still considered low carb. Commonly used in low-carb recipes.
Heavy cream (double cream)
~2–3 g net carbs per 100 g
Very low carb. High fat content makes it ideal for low-carb diets.
Greek yogurt (full-fat, plain)
~3–5 g net carbs per 100 g
Moderately low carb. Lower than regular yogurt due to straining.
Cottage cheese
~3–4 g net carbs per 100 g
Still considered low carb. Also high in protein.
Butter
~0–1 g net carbs per 100 g
Essentially carb-free. Pure fat source.
Brie cheese
~0–1 g net carbs per 100 g
Very low carb soft cheese.
Goat cheese
~0–2 g net carbs per 100 g
Low carb and easy to digest for some people.
Milk (whole milk)
~4–5 g net carbs per 100 g
Higher than most dairy due to lactose, but still moderate in carbs.
Nuts & Seeds
Nuts and seeds are excellent low-carb foods, especially those higher in fats and fiber. Many contain relatively few net carbs and can be included regularly on a low-carb diet. Net carbs vary significantly depending on the type.
(All values are approximate and based on a raw 100 g serving. Net carbs = total carbs minus fiber.)
Macadamia nuts
~5–6 g net carbs per 100 g
One of the lowest carb nuts available. Very high in healthy fats.
Pecans
~4–5 g net carbs per 100 g
Extremely low in net carbs. Ideal for strict low-carb diets.
Brazil nuts
~4–5 g net carbs per 100 g
Very low carb and highly nutrient dense.
Walnuts
~6–7 g net carbs per 100 g
Low in carbs and rich in omega-3 fats.
Hazelnuts
~6–7 g net carbs per 100 g
Low carb compared with most nuts.
Almonds
~9–10 g net carbs per 100 g
Still considered low carb. One of the most popular options.
Chia seeds
~1–2 g net carbs per 100 g
Extremely low net carbs due to very high fiber content.
Flaxseeds
~1–2 g net carbs per 100 g
One of the lowest carb seed options.
Extras
These foods are very low in carbohydrates and do not fall neatly into the main categories above. Many are fats, flavorings, or specialty ingredients that can help add variety and satiety while keeping carb intake minimal.
(All values are approximate and based on a 100 g serving, unless stated. Net carbs = total carbs minus fiber.)
Olive oil
~0 g net carbs per 100 g
Pure fat with no carbohydrates. Widely used in low-carb cooking.
Coconut oil
~0 g net carbs per 100 g
Completely carb-free. Common in low-carb and ketogenic diets.
Mayonnaise (unsweetened)
~0–1 g net carbs per 100 g
Very low carb when no sugar is added.
Mustard (plain, unsweetened)
~1–3 g net carbs per 100 g
Low carb condiment. Avoid sweetened varieties.
Vinegar (white, apple cider, wine vinegar)
~0–1 g net carbs per 100 g
Virtually carb-free and useful for dressings.
Hot sauce (unsweetened)
~0–2 g net carbs per 100 g
Very low carb when no sugar is included.
Bone broth
~0–2 g net carbs per 100 g
Low carb and rich in nutrients. Useful as a base or drink.
Gelatin (plain, unflavored)
~0 g net carbs per 100 g
Completely carb-free protein source.
Protein powders (unsweetened, low-carb varieties)
~1–5 g net carbs per 100 g
Can be very low carb depending on formulation.
Unsweetened cocoa nibs
~5–8 g net carbs per 100 g
Lower carb than most chocolate products.
Electrolyte drinks (sugar-free)
~0 g net carbs per 100 ml
Designed to provide minerals without carbohydrates.
Artificial sweeteners (erythritol, stevia, monk fruit)
~0 g net carbs per 100 g
Provide sweetness without contributing carbs.
Highest Carb Foods
If you’re following a low carb diet then it’s going to be a good idea to know what foods to avoid! That’s why this list has been included:
Table sugar
~100 g carbs per 100 g
Pure carbohydrate. One of the most concentrated carb sources possible.
Honey
~80–82 g carbs per 100 g
Extremely high in natural sugars. Very dense carbohydrate source.
White rice (uncooked)
~75–80 g carbs per 100 g
Highly concentrated carb source before cooking.
Pasta (uncooked)
~70–75 g carbs per 100 g
One of the highest carb staple foods globally.
White bread
~45–55 g carbs per 100 g
Highly refined and rapidly digested carbohydrate.
Dates (dried)
~70–75 g carbs per 100 g
Extremely high natural sugar content.
Raisins
~75–80 g carbs per 100 g
Carbohydrates are concentrated during drying.
Corn (dried)
~70–75 g carbs per 100 g
Very high carb grain source.
Breakfast cereals (refined varieties)
~70–85 g carbs per 100 g
Often highly refined and sugar-rich.
Potato chips
~50–55 g carbs per 100 g
Concentrated carbs due to water removal during frying.
FAQs
Low carb foods can help reduce overall calorie intake by keeping you feeling full longer. They may also lower insulin levels, which can support fat burning. Many people find they naturally eat less when carbs are reduced.
Yes, lowering carbs can help prevent big spikes in blood sugar levels. This can be especially helpful for people managing insulin resistance or diabetes. Steadier blood sugar often means fewer energy crashes during the day.
For many healthy adults, a well planned low carb approach can be safe long term. It is important to include enough fiber, vitamins, and minerals. Checking in with a healthcare provider can help make sure it fits your needs.