Low Carb Foods List: 100+ Options by Category

By Dr. Claudia Rivera · Published November 16, 2025 · 10 min read

A low carb foods list is the most practical tool you can have when starting a low-carb or ketogenic diet. Knowing which foods are naturally low in carbohydrates — and which so-called "healthy" foods quietly pack in 20–30g per serving — makes the difference between steady progress and constant confusion.

This guide covers 100+ low-carb foods organized by category, with approximate net carb counts per 100g based on USDA FoodData Central data. Whether your goal is weight loss, blood sugar management, or simply eating fewer processed foods, this list gives you a clear starting point.

What Counts as a Low-Carb Food?

According to NIH StatPearls, a low-carb diet restricts total carbohydrates to fewer than 130g per day; a very low-carb or ketogenic diet goes further, targeting 20–50g per day. A food is generally considered "low carb" when it contains fewer than 10g net carbs per 100g serving.

Practically, that means building your plate around these foundations:

• Meat, poultry, and fish — zero carbs
• Eggs and most dairy — 0–5g net carbs per 100g
• Non-starchy vegetables — 1–8g net carbs per 100g
• Nuts and seeds — variable but often 4–10g net carbs per 30g serving
• Healthy fats and oils — zero carbs

Meats and Poultry

All unprocessed meats contain zero or near-zero carbohydrates. They are also rich in protein and essential micronutrients, making them a cornerstone of low-carb eating.

Watch out for: processed meats like sausage, hot dogs, and deli meats that contain added sugars, breadcrumbs, or starches. Always check the label — some pepperoni and salami brands add dextrose or corn syrup.

Fish and Seafood

Fish and seafood are among the most nutrient-dense low-carb foods available. Fatty fish like salmon and mackerel are particularly valuable for their omega-3 content.

A 2024 expert consensus paper published in PMC confirms that lower-carbohydrate dietary patterns including fatty fish are associated with improved cardiovascular markers, including reduced triglycerides and improved HDL cholesterol.

Eggs and Dairy

Eggs are one of the most complete foods on a low-carb diet — nearly zero carbs, high-quality protein, and a full spectrum of fat-soluble vitamins. Most full-fat dairy products are also low in carbs, though some surprises lurk in flavored or low-fat versions.

For a deep look at egg nutrition specifically, see our egg nutrition facts guide.

Low-Carb Vegetables

Non-starchy vegetables are the backbone of any sustainable low-carb diet. They provide fiber, vitamins, minerals, and phytonutrients with minimal impact on blood sugar.

Best Low-Carb Vegetables (Under 4g Net Carbs per 100g)

Moderate Low-Carb Vegetables (4–8g Net Carbs per 100g)

These vegetables are still excellent choices — just be mindful of portion size if you are on a strict ketogenic protocol.

• Broccoli — 4.0g net carbs, exceptional in sulforaphane and vitamin C
• Cauliflower — 3.0g net carbs, the ultimate low-carb substitute for rice, mash, and pizza crust
• Cabbage (green) — 3.3g net carbs, affordable and versatile
• Bell pepper (green) — 2.9g net carbs; red and yellow peppers are higher (~5–6g)
• Eggplant (aubergine) — 2.9g net carbs
• Spaghetti squash — 5.5g net carbs, a natural pasta replacement
• Brussels sprouts — 5.2g net carbs, high in fiber and vitamin K

Vegetables to Use in Moderation on Keto (8–15g Net Carbs per 100g)

Onions (7.6g), carrots (7.4g), beets (7.6g), peas (9.1g), and butternut squash (9.7g) are nutritious but add up fast on a strict low-carb plan. Use them as flavor additions rather than main portions.

Low-Carb Fruits

Most fruits are high in natural sugars, but several are genuinely low in net carbs — especially berries. The key insight competitors often miss: avocado is the lowest-carb fruit available at just 1.8g net carbs per 100g.

Berries — raspberries, blackberries, and strawberries — are the best fruit choices for low-carb eating. They are high in fiber, packed with antioxidants, and have a much lower impact on blood sugar than tropical fruits like mango (13g net carbs per 100g) or banana (20g net carbs per 100g).

Nuts and Seeds

Nuts and seeds offer healthy fats, protein, fiber, and micronutrients, but their carbohydrate content varies considerably. Net carbs per 30g serving is the most useful measure here since nobody eats 100g of almonds in one sitting.

Note: Cashews (8g net carbs per 30g) and pistachios (7g per 30g) are the highest-carb common nuts and should be eaten sparingly on strict low-carb plans.

Fats and Oils

Pure fats and oils contain zero carbohydrates and are essential on a low-carb diet for energy, satiety, and fat-soluble vitamin absorption.

• Extra virgin olive oil — 0g carbs; rich in oleic acid and polyphenols
• Coconut oil — 0g carbs; high in MCTs (medium-chain triglycerides)
• Avocado oil — 0g carbs; excellent for high-heat cooking
• Butter and ghee — 0g carbs; fat-soluble vitamins A, D, E, K
• Lard and beef tallow — 0g carbs; stable at high heat
• MCT oil — 0g carbs; rapidly converted to ketones

Track your fat intake alongside the rest of your macros — use Caloria to photograph your meals and get an instant macronutrient breakdown without manual logging.

Low-Carb Snacks

Finding genuinely low-carb snacks is harder than it looks — most packaged "healthy" snacks contain hidden sugars or starches. These options are reliable:

• Hard-boiled eggs — 1.1g net carbs, portable and filling
• String cheese / cheese cubes — 1–2g net carbs per serving
• Canned sardines — 0g carbs, rich in omega-3s and calcium
• Celery sticks with almond butter — ~3g net carbs per serving
• Pecans or macadamia nuts (small handful) — 1–2g net carbs
• Sliced cucumber with cream cheese — ~3g net carbs
• Pepperoni slices — ~1g net carbs per 30g serving
• Olives — ~1.6g net carbs per 30g serving
• Pork rinds (plain) — 0g carbs

For more snack ideas specifically designed for keto macros, see our keto snacks under 5 carbs guide.

Condiments and Seasonings

Most herbs, spices, mustard, hot sauce, and vinegar are negligible in carbs per serving. The hidden-carb danger zone is sauces and condiments marketed as "natural" or "artisan."

Low-carb safe:

• Mustard (yellow or Dijon) — ~0.5g net carbs per tablespoon
• Hot sauce — ~0.5g per serving
• Apple cider vinegar — ~0.1g per tablespoon
• Soy sauce or tamari — ~0.5g per tablespoon
• Mayonnaise (full fat) — ~0.1g per tablespoon
• Pesto — ~1g per tablespoon

Hidden-carb offenders (avoid or use sparingly):

• Ketchup — 4g net carbs per tablespoon
• Barbecue sauce — 9g per tablespoon
• Honey mustard — 5g per tablespoon
• Teriyaki sauce — 5g per tablespoon
• Sweet chili sauce — 10g per tablespoon

Beverages

Hydration is critical on a low-carb diet — particularly in the first two weeks when glycogen stores are depleted and water loss increases significantly.

Zero-carb beverages:

• Water (still and sparkling)
• Black coffee
• Plain tea (green, black, white, herbal)
• Unsweetened almond milk (~0.3g per 100ml)
• Bone broth (0–1g per cup)

Low-carb alcoholic options (use sparingly):

• Dry red or white wine (~2g per 150ml glass)
• Spirits: vodka, gin, whiskey, tequila (0g when mixed with soda water)

Beverages to avoid:

• Orange juice (~10g per 100ml)
• Regular soda (~11g per 100ml)
• Beer (~3.5–5g per 100ml; light beer ~2.5g)
• Flavored lattes and sweetened coffees (10–30g per serving)
• Most fruit smoothies (15–40g per serving)

Low-Carb Swaps for Common High-Carb Foods

One of the most useful things a low-carb foods list can do is show you alternatives to foods you already eat. These swaps keep satisfaction high while dramatically cutting carbs.

How Low Carb Connects to Weight Loss and Blood Sugar

A low-carb diet works through two primary mechanisms: reduced insulin secretion and increased fat oxidation. When dietary carbohydrates are limited, blood glucose rises less sharply after meals, insulin levels remain lower, and the body increasingly relies on stored fat for fuel.

Research supports this pathway. The NIH StatPearls reference on low-carbohydrate diets notes that very low-carb eating reliably reduces fasting triglycerides, raises HDL cholesterol, and improves HbA1c in people with type 2 diabetes — often allowing medication reduction under medical supervision.

For people managing blood sugar, a low-carb foods list overlaps considerably with a diabetic-friendly food list. The key principle is the same: choose foods that create a slow, modest rise in blood glucose rather than a rapid spike. This is why our low glycemic index foods list and this guide share many of the same entries.

If you want to go deeper on exactly how many carbs fit a ketogenic protocol, our how many carbs on keto guide breaks down the precise thresholds and how to count them accurately.

Quick-Reference Summary: Foods by Carb Tier

Start Tracking Smarter

Knowing which foods are low in carbs is step one — seeing exactly how they add up in your actual meals is step two. Caloria makes that effortless: take a photo of your meal, and the app delivers an instant carb, protein, and fat breakdown without manual data entry.

Download Caloria and track your carbs today:

• Download on the App Store

Frequently Asked Questions

What foods are lowest in carbs?

Meat, poultry, fish, and eggs contain essentially zero carbohydrates. Pure fats and oils (butter, olive oil, avocado oil) are also zero-carb. Among plant foods, spinach (1.4g net carbs per 100g), celery (1.4g), romaine lettuce (1.2g), and zucchini (2.1g) are among the lowest.

How many carbs per day is considered low carb?

Fewer than 130g of total carbohydrates per day is the standard clinical threshold for a low-carb diet. A ketogenic diet reduces this further to 20–50g total carbs per day. Most people enter ketosis — the state of burning fat for fuel — at around 50g or below.

What fruits are lowest in carbs?

Avocado leads at just 1.8g net carbs per 100g. Olives (1.6g), raspberries (5.4g), blackberries (4.3g), and strawberries (5.7g) are the best fruit choices for low-carb eating. Tropical fruits like mango, pineapple, and banana are too high in sugar for strict low-carb plans.

Is cheese low in carbs?

Yes — most aged and hard cheeses are very low in carbs. Cheddar has 1.3g net carbs per 100g, mozzarella has 2.2g, brie has 0.5g, and parmesan has 3.2g. Fresh cheeses like ricotta and cottage cheese are slightly higher. Processed cheese products often contain added starches and can be much higher.

What are the best low-carb snacks?

Hard-boiled eggs, cheese cubes, canned sardines, a small handful of pecans or macadamia nuts, cucumber slices with cream cheese, and plain pork rinds are all reliable low-carb snacks with fewer than 3g net carbs per typical serving. See our full keto snacks under 5 carbs list for more options.