By Summer Banks FNS, SPT on May 12, 2022

According to Nature, our bodies need carbohydrates for energy, but just how much is needed depends on overall goals. Many people will reduce the number of carbohydrates they consume to aid with weight loss.

Consuming a lower-carbohydrate diet has been shown to reduce your hunger, which naturally reduces calorie intake, according to Obesity.

And while many people think they need to be focusing on reducing fat intake, and only eating low-fat foods, it’s carbohydrates that should get a little more attention.

After all, lowering carbohydrates has been shown to have better weight-loss results than reducing fat.

What are the Different Low-Carb Foods?

low carb foods

Reaping the benefits of a low-carb diet is simple. According to Nutrition and Metabolism, when you eat whole, nutritious foods that are low in carbohydrates, you will lose weight.

It’s also important to note many of the foods with higher carbohydrate counts have a portion of carbs in the form of fiber, according to the American Journal of Clinical Nutrition. This does not play a role in the overall carb count because it is not broken down by the body.

The following list contains a description of each low-carb food and number of net carbohydrates that are found in a typical serving.

To track foods and nutrition, an app like Noom is the easiest way to log low-carb foods. You get all nutritional information for the foods, including carb count.

Low-Carb Foods From the Pasture

low carb foods pasture

Most meat has virtually zero carbs. Even the few cuts that do have carbs, like organ meats, have only about 5% carbohydrates.

#1. Chicken

Chicken is a popular and healthy meat, and for a good reason.

It’s high in protein and has no carbs.

Athletes and people who want to lose weight love it for its health benefits and the many ways you can cook it. When consumed with a vegetable-rich diet, it may be able to aid in weight loss, according to Food & Nutrition Research

How many carbs: 0 Net Carbs

#2. Beef

Beef is packed with nutrients like iron and B12 that are difficult to get from other sources.

No matter what type of beef you choose, rest assured that it will not impact your carb load. According to The Proceedings of the Nutrition Society, beef can be nutritious if a part of a nutritious diet.

How many carbs: 0 Net Carbs

#3. Pork

Pork, the other white meat, is also carb-free. Even some bacon has zero carbohydrates.

How many carbs: 0 Net Carbs (Flavored bacon contains carbs)

#4. Turkey

According to the University of Illinois Extension, turkey is low in fat and high in protein and other nutrients.

It’s an excellent choice for people looking to consume high amounts of protein and low amounts of carbs.

How many carbs: 0 Net Carbs

Turkey is just part of the personalized meal plans you get with Noom. Your weight-loss journey needs one-on-one support, and that’s exactly what you get.

#5. Whole Eggs

Eggs are very low in carbohydrates, Egg Nutrition Center reports.

A single egg has 13 different nutrients and 6 grams of protein.

How many carbs: Less than 1 net carb per medium egg

Low-Carb Foods From the Sea

low carb foods sea

Most seafood is incredibly healthy and packed with nutrition.

Just like most meats, seafood has virtually no carbohydrates.

#6. Trout

Trout is like salmon and loaded with omega-3 fatty acids.

How many carbs: 0 Net Carbs

#7. Salmon

According to MedicalNewsToday, salmon is among one of the healthiest foods you can eat.

Aside from its high concentration of heart-healthy omega-3 fatty acids, it has a substantial amount of selenium and B12.

How many carbs: 0 Net Carbs

#8. Tuna

Tuna is another low-carb source of omega-3 fatty acids. According to NutritionFacts, it’s recommended to only eat 14 ounces of tuna per week because of the mercury concentration.

How many carbs: 0 Net Carbs

#9. Sardines

Sardines are an often overlooked fish. Sardines have high amounts of omega-3’s.

They also contain nearly every nutrient that your body needs to function at its best.

How many carbs: 0 Net Carbs

If you’re focusing on healthy lifestyle changes, whether for weight-loss or just improved health and wellbeing, Noom can keep you on course to success.

#10. Shrimp, Lobster and Other Shellfish

Shrimp, lobster and other shellfish are usually saved for special occasions.

While they do contain small amounts of carbohydrates, similar to organ meat, they are incredibly nutritious.

How many carbs: 0 to 5 net carbs per 100 grams

Low-Carb Foods From the Ground

low carb foods ground

Most vegetables are low in carbs, which is one reason low-carb dieters often lean toward superfood shakes.

You’ll find the least number of carbs in veggies like kale, cauliflower and lettuce.

The highest amounts of carbs are found in starchy vegetables like potatoes and carrots.

#11. Onions

Onions can pack a big punch in terms of nutrition and flavor.

They are high in vitamin C and other antioxidants that fight free radicals in your body. It is heavily consumed for its flavor and well known health benefits, according to Phytotherapy Research

How many carbs: 9 net carbs per cup

#12. Tomatoes

Tomatoes, while technically classified as a fruit, are thought of more as vegetables.

They are high in vitamin C, potassium and lycopene.

How many carbs: 2 net carbs per small tomato

#13. Broccoli

Broccoli is a super-healthy member of the cruciferous family.

According to the Center For Nutrition, Diet and Health, it contains high amounts of vitamin C, fiber and can even help to protect you against many illnesses.

How many carbs: 4 net carbs per cup

#14. Cauliflower

Like the other cruciferous vegetables, cauliflower is nutrient-dense.

According to Center For Nutrition, Diet and Health, it’s packed with vitamin C, vitamin K and folate.

It’s versatile, low in carbs and makes an excellent addition to many meals.

How many carbs: 3 net carbs per cup

Why not give Noom a try so you can track foods, including low-carb vegetables, to ensure you’re getting the nutrition you need and you’re not guessing on the carb count.

#15. Cucumber

Cucumbers are light and nutritious, a natural choice for dieters.

They consist of mostly water, but also contain a small amount of vitamin K.

How many carbs: 1 net carb per cup

low carb vegetables

#16. Brussels Sprouts

Brussels sprouts are another nutrient-dense member of the cruciferous family.

They have high amounts of vitamin C and K.

According to TreeHugger, they are also an excellent source of other essential plant compounds with many health benefits.

When combined with whole grains, they make a complete protein.

How many carbs: 5 net carbs per cup

#17. Bell Pepper

Bell peppers come in a variety of colors and can be eaten raw or cooked.

Red bell peppers are high in vitamin C, fiber and other antioxidants.

How many carbs: 3 net carbs per cup

#18. Green Beans

Green beans contain fiber, protein, vitamin C, vitamin K, magnesium and potassium.

How many carbs: 4 net carbs per cup

#19. Eggplant

Eggplant, like tomato, is a fruit.

How many carbs: 5 net carbs per cup

#20. Kale and other Greens

Kale, collards and other greens are among the planet’s healthiest foods.

They are high in vitamin C, K, fiber and antioxidants.

How many carbs: 2-6 net carbs per cup

Low- Carb Foods From Trees and Bushes

low carb foods from tree

Many fruits are higher in carbs, like the beets used in BeetElite than most vegetables because of their natural sugar content.

#21. Grapefruit

Grapefruits are tasty citrus fruits related to oranges.

They have high amounts of vitamin C and other health-benefiting antioxidants.

How many carbs: 9 net carbs per medium grapefruit

#22. Avocado

Avocados are a source of healthy fats that you should include in your diet.

They’re also a great source of vitamins B, C, E and potassium.

How many carbs: 4 net carbs per medium avocado

#23. Strawberries

Strawberries contain one of the lowest amounts of carbs found in fruits.

They are also nutrient-dense and an excellent source of vitamin C.

How many carbs: 2.1 net carbs per ounce

#24. Olives

Olives are high in healthy fats, iron and copper.

Even though they’re small, they contain considerable amounts of vitamin E.

How many carbs: 3.1 net carbs per 100 g

The weight-loss app Noom is ideal for guiding you through your low-carb journey with human coaching and an active, vibrant virtual community.

Let’s Get Nutty and Seedy About Low-Carb Foods

low carb nuts

Nuts and seeds are a healthy addition to any diet, but especially useful if you want to limit your carb intake. Eat alone or add to dishes.

#25. Almonds

According to the International Journal of Obesity, almonds are high in vitamin E and a great source of magnesium.

This nut also contains substantial amounts of protein and is made up of complex carbohydrates, which make them a great tool if you’re looking to lose weight.

How many carbs: 2.5 net carbs per ounce

#26. Peanuts

Peanuts, while technically legumes, are usually classified as nuts.

They are high in vitamin E, fiber and magnesium.

How many carbs: 2.2 net carbs per ounce

#27. Chia

Chia seeds are considered a superfood, which means they are incredibly high in nutrients.

Among their most plentiful nutrients is fiber.

They are one of the best sources of fiber that you can eat.

Most of the carbohydrates found in chia seeds are fiber, which means they don’t impact your overall carb intake significantly.

How many carbs: 2 net carbs per ounce

#28. Walnuts

Walnuts make a super healthy snack.

They are low in carbs and a great source of omega-3 fatty acids.

How many carbs: 2 net carbs per ounce

#29. Brazil Nuts

Brazil nuts are an overlooked healthy snack.

They are a great source of protein and fiber.

How many carbs: 1.4 net carbs per ounce

Low-Carb Foods From the Cow

low carb meats

If you eat dairy, full-fat dairy products are a great low-carb option.

Purchase with caution, a lot of dairy has significant amounts of added sugar, so be sure to read the labels!

#30. Yogurt – Full Fat

Full fat yogurt is a versatile and nutritious food.

It’s great in smoothies, for breakfast or even as a dessert.

No matter how you eat it, it’s a great source of probiotics to keep your digestive system healthy.

How many carbs: 11 net carbs per eight ounces (depending on the brand)

#31. Cheese

Cheese makes a great low-carb addition to meals and snacks.

There are so many varieties of cheese that can kick your food up a notch.

Cheese isn’t just a delicious, low-carb addition to meals; it’s also nutritious.

How many carbs: 0.4 net carbs per slice

#32. Cream

Heavy cream is high in fat, but low in carbohydrates.

That makes it a great option to use in low-carb desserts or coffee.

How many carbs: 1 net carb per ounce

#33. Yogurt (Greek)

Greek yogurt is like regular yogurt, only slightly thicker and tangier.

It also has a higher protein content than regular yogurt.

How many carbs: 11 net carbs per eight ounces (depending on the brand)

Let’s Have a Low-Carb Drink – How About a Low-Carb Snack

low carb drinks

#34. Tea

Tea, without added sugar is an excellent alternative to water.

Herbal teas, especially green tea, are rich in antioxidants.

How many carbs: 0 Net Carbs

Did you know it’s crucial to track the carbs your intake from beverages as well as foods? The Noom food log can help, so you don’t miss a single carb.

#35. Water

Water should be a staple in every healthy diet.

Whether you’re watching your carbs or not, it should be your primary source of hydration.

How many carbs: 0 Net Carbs

#36. Coffee (Black)

In the past, coffee has been thought of as being unhealthy.

However, it’s not the coffee that’s unhealthy; it’s the sugar and other additives.

According to The Journal of Nutrition, black coffee, or coffee with a little full-fat milk or cream, is an excellent source of antioxidants and has many health benefits.

How many carbs: 0 Net Carbs

What Users Are Saying

“Tonight I made chicken cordon blue and substituted the panko with almond flour. Also, made “fettuccini Alfredo” using zucchini noodles and a sauce I made with cream cheese, Parmesan, butter, and chicken broth. Pork rinds are awesome to substitute chips. And I eat a little 70% chocolate when I want something sweet.”

“I don’t see how low carbs equal cheap eating? Just the contrary poor folks diets in the USA are high carb high fat that is why we are so fat. Beans, Potatoes, quick breads, and rice or pasta are the mainstays and are all cheap and carby. Fresh veggies and Meat are all expensive.”

“I’d agree that today it’s easier to eat bad food than good food and that health is a luxury. Health food is an industry and I can eat cheaper at Wendy’s cheaper than cooking. So I guess I’d quantify “cheap” as “cheap for a low carb diet.” For me, I have PCOS so my doctors put me on a low carb diet to protect my fertility and I was willing to sacrifice other parts of my budget for my health. But that’s not a reality for everyone. When I’m on a poor week I either have to pick between eating vegetarian or breaking diet and eating Wendy’s every meal because those are the only realities.”

#37. Chocolate (Dark)

Dark chocolate containing 70-85% cocoa is a fantastic low-carb and antioxidant-rich treat.

Studies have shown that high-quality dark chocolate can improve brain function.

According to the Agricultural Research Service, the higher the cocoa content, the less sugar, so make sure to choose chocolate with a cocoa content of 70% and higher.

While dark chocolate appears to be high in carbs, about 25% of the carbs are in the form of fiber, which makes the net carbs much lower.

How many carbs: 13 net carbs per one ounce

Article Sources
About the Author:

Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.