By Summer Banks FNS, SPT on Jul 23, 2019

According to Nature, our bodies need carbohydrates for energy, but just how much is needed depends on overall goals. Many people will reduce the amount of carbohydrates they consume to aid with weight loss. Consuming a lower carbohydrate diet has been shown to greatly reduce your hunger, which naturally reduces calorie intake., according to NCBI.

And while many people think they need to be focusing on reducing fat intake, and only eating low-fat foods, it’s actually carbohydrates that should get a little more attention. After all, reducing carbohydrates has been shown to have better weight loss results than reducing fat, according to Diabetic Medicine.

What are the Different Low Carb Foods?

low carb foods

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

It’s also important to note that many of the foods with higher carbohydrate counts, actually have a portion of the carbs in the form of fiber, according to NCBI. 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, the amount of carbohydrates that are found in a typical serving, and the total percentage of carbohydrates that make up each food.

Low Carb Foods From the Pasture

low carb foods pasture

Most meat has virtually zero carbs. Even the few cuts that do, 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.

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.

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

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

How many carbs: 0 Net Carbs

#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 g 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 that 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 over looked 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

#10. Shrimp, Lobster and Other Shellfish

Shrimp, Lobster, other Shellfish are usually saved for special occasions.

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

How many carbs: 0 to 5 g 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 like Juice Plus or Superbeets.

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 in big punch in terms of nutrition and flavor.

They are high in vitamin C and other antioxidants that fight free radicals in your body.

How many carbs: 9 g per one 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 g per one small tomato

#13. Broccoli

Broccoli is a super healthy member of the cruciferous family.

According to 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 g 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 g per cup

#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 g per one 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 important plant compounds with many health benefits.

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

How many carbs: 5 g per one 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 g per one cup

#18. Green Beans

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

How many carbs: 4 g per one cup

#19. Eggplant

Eggplant, like tomato, is a fruit.

How many carbs: 5 g per one cup

#20. Kale and other Greens

Kale, Collard 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 g per one 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 g per medium grapefruit

#22. Avocado

However, avocados are source of healthy fats that you should be including in your diet.

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

How many carbs: 4 g per medium Avocado

#23. Strawberries

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

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

How many carbs: 2.1 g 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 g per 100 g

Let’s Get Nutty and Seedy About Low Carb Foods

low carb nuts

Nuts and seeds are healthy addition to any diet, but especially good if you want to limit your carb

intake. Eat alone or add to dishes.

#25. Almonds

According to NCBI, almonds are high in vitamin E and a great source of magnesium.

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

How many carbs: 2.5 g per one 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 g per one ounce

#27. Chia

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

Among their most plentiful nutrients is fiber.

In fact, 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 g per one 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: 1 ounce of walnuts contains 2 g per one 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 g per one 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 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 dessert.

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

How many carbs: 11 g 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 to choose from that can really kick your food up a notch.

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

How many carbs: .4 g  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 in coffee.

How many carbs: 1 g per one ounce

#33. Yogurt (Greek)

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

It also has a higher protein content that regular yogurt.

How many carbs: 11 g 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, such as SkinnyMint, is a great alternative to water.

Herbal teas, especially green tea, a key ingredient in Flat Tummy Tea, are rich in antioxidants.

How many carbs: 0 Net Carbs

#35. Water

Water should be a staple in every healthy diet.

Whether you’re watching your carbs or not, it should be your main 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 a great source of antioxidants and has many health benefits.

How many carbs: 0 Net Carbs

#37. Chocolate (Dark)

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

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

According to 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 g per one ounce

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.