Low Carb Food List – Printable List

Low carb diets have seen a spike in popularity in recent years, in part because of their ability to help people lose weight quickly. However, low carb diets are home to a host of other health benefits, including reduced appetite, increased high-density lipoprotein (HDL) cholesterol, reduced blood sugar and insulin level, and lowered blood pressure. To follow a low carb diet, simply limit your carb intake to around 50–100 grams per day, with the exact number depends on your weight and health history.

Why isn’t everyone low carb?

With all these benefits, you may be asking yourself, “Why isn’t everyone low carb?” But low carb diets aren’t for everyone! If you are pregnant, suffering from adrenal fatigue, or if you have a digestive disorder, you may want to avoid following a low carb diet in the long term. Carbs are essential to the development of a fetus, assist in the function of the thyroid gland, and an absence of carbs can actually alter the diversity of the good bacteria present in the digestive tract. This is more of an issue with a keto diet than a low carb diet, but it’s worth noting!

If you are interested in diving into the world of low carb eating, it’s vital that your diet is well-rounded in whole, nutritious foods. 

Reducing carbs often means eating fewer calories, it’s helpful to fill your plate with plenty of veggies, healthy fats, and protein to ensure you’re eating enough. Below, you’ll find a comprehensive list of low carb foods in every category, as well as high-carb foods to avoid. And to help you create healthy and delicious meals, we’ve also provided free printables of what to buy at the grocery store.

The Ultimate Round-Up Of Low Carb Foods

To help you transition into a low carb diet with ease, we’ve rounded up the ultimate list of low carb foods separated by category. It’s important to note that portion size and cooking methods may impact these numbers. In addition, many of these foods are high in fiber which may decrease the net carb amount — or the number of carbs absorbed by the body — even further.

Low Carb Veggies

• Asparagus – Carbs: 3 grams per cup
• Broccoli – Carbs: 6 grams per cup
• Cauliflower – Carbs: 5 grams per cup
• Cucumber – Carbs: 4 grams per cup
• Eggplant – Carbs: 5 grams per cup
• Mushrooms – Carbs: 3 grams per cup
• Radishes – Carbs: 4 grams per cup
• Tomatoes – Carbs: 7 grams per cup
• Zucchini – Carbs: 4 grams per cup

Leafy Greens

• Arugula – Carbs: 0.8 grams per cup
• Cabbage – Carbs: 5 grams per cup
• Kale – Carbs: 7 grams per cup
• Lettuce – Carbs: 2 grams per cup
• Spinach – Carbs: 4 grams per cup

Fruits

• Avocado – Carbs: 13 grams per cup
• Blackberries – Carbs: 6 grams per cup
• Olives – Carbs: 16 grams per cup
• Raspberries – Carbs: 15 grams per cup
• Strawberries – Carbs: 11 grams per cup
• Blueberries – Carbs: 21 grams per cup

Low Carb Meat (note: all natural forms of meat and seafood will be low carb!)

• Beef – Carbs: 0 grams per oz
• Chicken – Carbs: 0 grams per oz
• Lamb – Carbs: 0 grams per oz
• Pork – Carbs: 0 grams per oz

Seafood

• Salmon – Carbs: 0 grams per oz
• Sardines – Carbs: 0 grams per oz
• Shellfish – Carbs: 2–4 grams per oz
• Trout – Carbs: 0 grams per oz

Healthy Fats and Oils Carbs

• Avocado Oil – Carbs: 0 grams per tablespoon
• Coconut Oil – Carbs: 0 grams per tablespoon
• Extra Virgin Olive Oil – Carbs: 0 grams per tablespoon
• MCT Oil – Carbs: 0 grams per tablespoon

How many Carbs are in Dairy?

• Butter/Ghee – Carbs: 0 grams per oz
• Cheeses – Carbs: 0–1.5 grams per oz
• Eggs – Carbs: 0 grams per egg
• Full-Fat Yogurt – Carbs: 6 grams per cup
• Heavy Cream – Carbs: 8 grams per cup

Nuts and Seeds

• Almonds – Carbs: 6 grams per oz
• Cashews – Carbs: 9 grams per oz
• Chia Seeds – Carbs: 12 grams per oz
• Peanuts – Carbs: 5 grams per oz
• Walnuts – Carbs: 4 grams per oz

Low Carb Seasonings

• Cinnamon – Carbs: 0.7 grams per tablespoon
• Common Herbs – Carbs: 0–0.3 grams per tablespoon
• Pepper – Carbs: 0 grams per tablespoon
• Salt – Carbs: 0 grams per tablespoon
• Vinegar (White, Apple Cider) – Carbs: 0 grams per tablespoon

Drinks – (all without added sweeteners)

• Almond Milk, Unsweetened – Carbs: 0 grams per cup
• Bone Broth – Carbs: 0 grams per cup
• Coffee – Carbs: 0 grams per cup
• Tea – Carbs: 0 grams per cup
• Water – Carbs: 0 grams per cup

What Not To Eat On A Low Carb Diet

While some foods like chips, candy, and other sugar-filled snacks are a no-brainer to steer clear of on a low carb diet, you might be surprised to learn that some healthy items made the list as well. Generally, anything high in starches like potatoes, grains, and bananas are high in carbohydrates. Sweet (and artificially sweetened) foods also top the list. And while some of these foods can be eaten in moderation, it’s best to eliminate them from your diet altogether if you are taking on a low carb diet to lose weight or balance out your blood sugar levels.

High-Carb Foods To Avoid:

• Bananas
• Beans
• Beer
• Bread
• Chickpeas
• Chips
• Corn
• Grains
• Juice
• Milk
• Oatmeal
• Raisins
• Sugar
• Sugary Drinks

Low Carb Weekly Sample Menu

Low carb foods cover a variety of categories, making it easy to whip together a meal in no time. And while not all of these foods require a recipe to enjoy, we put together a sample list of meals for breakfast, lunch, dinner, and snacks so you can stay full and focused all week long (and even longer with leftovers!). We also created a downloadable grocery list so you can get everything you need to create these meals at home!

Monday

Breakfast: Scrambled eggs with mushrooms and tomatoes

Lunch: Sliced turkey and cheese lettuce wraps

Dinner: Beef and cheese stuffed bell peppers

Snack: DIY Nut mix

Tuesday

Breakfast: Spinach, egg, and cheese muffins

Lunch: Chicken, spinach, and berry salad with apple cider vinegar dressing

Dinner: Zoodles and meatballs topped with marinara sauce

Snack: Garlic kale chips 

Wednesday

Breakfast: Omelette with spinach, bell peppers, and radishes

Lunch: Leftover turkey and cheese wraps and a spinach salad

Dinner: Salmon cooked in ghee with mixed vegetables

Snack: Hard-boiled eggs

Thursday

Breakfast: Leftover spinach, egg, and cheese muffins

Lunch: Buddha bowl with mixed veggies, kale, turkey, and avocado

Dinner: Leftover zoodles and meatballs

Snack: String cheese

Friday

Breakfast: Chia seed pudding (made with unsweetened almond milk) topped with coconut flakes

Lunch: Taco salad with beef, lettuce, cheese, tomatoes, and avocados

Dinner: Turkey-stuffed mushrooms with brussels sprouts

Snack: DIY Nut mix

Saturday

Breakfast: Smoothie with coconut milk, berries, and protein powder

Lunch: Avocado tuna salad

Dinner: Cheesy chicken and broccoli with cauliflower rice

Snack: Carrots and ranch

Sunday

Breakfast: Bacon and eggs

Lunch: Zucchini, tuna, and avocado roll-ups

Dinner: Leftover chicken, broccoli, and cauliflower rice stir fry

Snack: Veggies and guacamole

Going low carb doesn’t have to be complicated. By focusing on filling your plate with a variety of healthy, low carb and high protein food, you can easily improve your health while keeping your stomach (and wallet!) happy.

If you don’t have time to cook every day, or want someone else to do the planning for you, we offer a variety of low carb meal options to keep things delicious AND easy!

Sources: Healthline | Medical News Today