Top 30 Low Carb Foods
The ultimate guide to low carb foods
In the pursuit of a healthier lifestyle, adopting a low carb diet has become increasingly popular. However, it can be difficult to figure out what foods fit into your new diet to create fulfilling and satisfying meals that meet your macros.
Whether you’re aiming to lose extra weight, improve your blood sugar levels, or simply aiming to improve your overall well-being, incorporating low carb foods into your diet can offer numerous benefits.
To make this lifestyle change seem less daunting and more do-able, we’ve compiled a comprehensive list of the top 30 low carb foods, including items found at your local grocery store and specialized products offered by The Low Carb Grocery.
Net Carbs Vs Total Carbs
When reading a nutritional label, you’ll see a total number of carbs, and below it a breakdown between sugars and fibre. Carbohydrates are made up of dietary fibre, starches, and sugars. In a healthy diet, you want to limit the sugars you are consuming, but fibre is incredibly important for a balanced gut. Therefore, many people count net carbs, not total carbs, when monitoring their total carb intake. Net carbs are the carbs leftover once you subtract fibre and sugar alcohols. Fibre and sugar alcohols are not fully absorbed by the body and therefore do not count towards your daily carb limit.
Top 30 Low Carb Food Options
- Eggs
Eggs are number one on our list for a reason! They are such a versatile food that can be used for breakfast, lunch, dinner, or even as a protein packed snack. One large egg contains only 72 calories and 0.4 g of carbs, while providing you with 6.3 g of protein. Additionally, eggs are packed with micronutrients like vitamin A, folate, pantothenic acid, vitamin B12, riboflavin, phosphorus, and selenium. They also contain small amounts of vitamin D, vitamin B6, calcium, zinc, and vitamin E.
Eggs are an extremely affordable way to satisfy your hunger and increase your protein intake.
- Avocados
Avocados are rich in healthy fats and fibres, making them a great snack or addition to a meal. Add them to sandwiches and salads or enjoy them on their own sliced in half with some lemon juice, salt, and pepper. Avocados contain many important micronutrients including vitamin C, vitamin E, vitamin K, riboflavin, niacin, pantothenic acid, pyridoxine, folate, magnesium, copper, and manganese.
- Leafy Greens
Spinach, kale, and other leafy greens are low in net carbs and high in vitamins and minerals. They make an excellent side dish sautéed or eaten fresh in salads. They are essential components of a healthy diet and provide you with many important vitamins and minerals. Leafy greens contain a high antioxidant content, provide healthy fibre, improve digestion, reduce inflammation, and support vision, skin, and immune system health.
Leafy greens include:
- Spinach
- Kale
- Collard greens
- Arugula
- Swiss Chard
- Bok Choy
- Mustard Greens
- Romaine lettuce
- Broccoli & Other Cruciferous Vegetables
Broccoli is a cruciferous vegetable that is low in net carbs, high in fibre, and full of important nutrients your body needs, making it an excellent choice for filling up without guilt. Broccoli also contains antioxidants that help reduce inflammation and support heart health. Did you know that one cup of raw broccoli contains 116% of your daily intake of vitamin K and 135% of your daily intake of vitamin C?
Other cruciferous vegetables include:
- Arugula
- Broccoli rabe
- Romanesco broccoli
- Brussel sprouts
- Cabbage
- Collard greens
- Daikon
- Cauliflower
- Chinese cabbage
- Chinese broccoli
- Horseradish
- Kale
- Mustard greens
- Kohlrabi
- Radishes
- Turnips
- Watercress, garden cress and land cress
- Rutabagas
- Other Vegetables
While leafy greens and cruciferous vegetables are the top choices for people on a strict low carb diet, most vegetables are low in carbs. The vegetables you want to avoid when eating a low carb diet are starchy root vegetables, such as sweet potatoes and regular potatoes. The below vegetables all have between 3-9 grams of carbs per 100 grams.
These healthy, low carb vegetables include:
- Tomatoes
- Onions
- Eggplant
- Cucumber
- Bell peppers
- Carrots
- Asparagus
- Mushrooms
- Green beans
- Celery
- Zucchini
- Berries
While berries and fruit are often higher in natural sugars than vegetables, they still make up a very important part of our diet. Berries contain many nutrients, minerals, and prebiotics. Strawberries are the lowest carb berry you can choose, with blackberries containing the fewest net carbs. Raspberries are also a great choice.
- Fruit
Fresh fruit is a great option for those watching their fat and calorie intake. The amount of carbohydrates per fruit varies, so you can still maintain a low carb diet while enjoying fruit as long as you watch which ones you eat and the volume you’re eating.
Some good low carb fruit options are:
- Watermelon
- Cantaloupe
- Honeydew
- Peaches
- Grapefruit
- Lemons
- Oranges
- Apricots
- Kiwis
- Olives
- Fats & Oils
Fats and oils are free of carbs, making them an acceptable addition to any low carb diet. While all fats and oils are carb-free, some are healthier than others. You want to stick to the healthier fats and oils such as extra virgin olive oil, avocado oil, and butter.
- Poultry
Chicken, turkey, and other poultry are all great options for high quality protein. The white meat is very low in fat, making it a great choice for those seeking low fat, low carb diets. A three-ounce serving of chicken breast contains 24 grams of protein with less than two grams of fat.
- Fish & Seafood
Fish in general is low in carbs and high in protein. Salmon is a great protein staple to introduce into your diet semi-regularly as its rich in omega-3 fatty acids. Omega-3 fatty acids are key for brain and heart health. Mahi-mahi, flounder, bay scallops, and shrimp are also great options.
- Red Meat
Unlike poultry, red meat tends to be higher in healthy fats which is a great option for many, especially those following a keto diet. Red meat includes beef, pork, and lamb. These meats are very rich in protein, vitamins and minerals while containing zero carbs.
- Cottage Cheese
Cottage cheese makes a great snack for those on a low carb diet. A ½ cup serving of low-fat cottage cheese contains 14 grams of protein, 81 calories, and only 3 grams of carbohydrates.
- Nuts
Nuts are a very nutritious snack that is full of vitamins, minerals, and healthy fats while being low in carbs. Nuts can be calorically dense though, so you want to monitor your serving size if you’re watching your calorie intake.
The below nuts contain between 10-17 grams of carbs per 100 grams of nuts:
- Almonds
- Macadamia nuts
- Walnuts
- Peanuts
- Hazelnuts
- Pecans
- Brazil nuts
- Pine nuts
- Greek Yogurt & Other Dairy Products
Greek yogurt is another great snack option that is high in protein and low in carbs. A six-ounce serving of Greek yogurt contains 17 grams of protein and 6 grams of carbs. You need to look at the ingredients in the yogurt you buy however, as many contain added sugar. Instead opt for natural, no sugar added Greek yogurt and add fresh berries or sugar-free jam to spruce it up.
Other dairy products that fit within a low carb diet include:
- Heavy cream
- Plain yogurt
- Cheddar cheese
- Seeds
Seeds contain protein, fibre, antioxidants, vitamins, and minerals, making them a great addition to your diet. Try adding them to smoothies or topping a salad with them for an added crunch!
Some great low carb seeds are:
- Chia seeds
- Flax seeds
- Hemp seeds
- Sesame seeds
- Sunflower seeds
- Coconut Flour
Coconut flour is gluten-free, grain-free, and nut-free. Additionally, it’s higher in protein and lower in carbs than traditional flour, making it a great alternative for those on a low carb diet. Traditional flour contains 76.3 grams of carbs per 100 grams, whereas coconut flour contains 17.6 grams of net carbs.
- Almond Flour
Similarly to coconut flour, almond flour is another great low carb alternative. It is rich in healthy fats, fibre, vitamin E, and antioxidants. Almond flour contains just under 22 grams of net carbs per 100 grams of flour.
- Psyllium Husk
Psyllium husk powder is a great supplement for those looking to boost their fibre intake. It helps keep you regular, can lower cholesterol levels, help balance blood sugar, and help decrease blood pressure. While psyllium husk is 100% carb, 88% of it is fibre, with 85% being soluble fibre.
- Stevia
One of the hardest things for many people embarking on keto or low carb diets is the lack of sugar or sweetness in their diet. Stevia is an all-natural sweetener that is calorie free and doesn’t spike blood sugar. If you’re looking to sweeten beverages, low carb baked goods, or yogurt, opt for stevia over other artificial sweeteners.
- Sugar-Free Chocolate
Sugar is the enemy of those following a strict low carb diet. Most milk chocolate products or chocolate bars on the market are full of added sugars and high carb dairy products. 70% dark chocolate or higher is a great low carb option when you have a dessert craving. There are also many brands of chocolate bars that contain stevia instead of sugar.
Some of our favourite brands are:
- Lily’s No Sugar Added Chocolate Bars
- ChocoRite Solid Chocolate Bars
- Hershey’s Zero Sugar Chocolate
- Asher’s Chocolates
View our full selection of low carb chocolates here.
- Low Carb Tortillas
Low carb tortillas are a great alternative that allows you to continue enjoying your favourite wraps, tacos, and more. High in fibre and full of protein, there are many excellent low carb tortillas on the market today.
View our full selection of low carb tortillas here.
- Sugar-Free Syrups
Sugar-free syrups allow you to control the sweetness level of your foods without compromising your diet. Add them to baking, smoothies, coffees, and more without having to worry about adding extra carbs or calories.
View our favourite sweetened syrups and unsweetened syrups.
- Sugar-Free Jams
Great for adding to low carb bread, Greek yogurt or cottage cheese, sugar-free jams are a great way to spice up your snacks without adding excessive carbs.
Some of our favourite jams and fruit spreads are:
- Jok’N’AI Low Calorie Fruit Spread
- Smucker’s Sugar Free Preserves
- Good Good Sweet Fruit Spreads and Jams
- Low Carb Pasta Alternatives
Pasta is a favourite for many and hard to give up. The good news is you don’t have to! There are many low carb alternatives to pasta and noodles that allow you to still enjoy the foods you love while following a low carb diet. Spaghetti squash, spiralized veggies, and zoodles are all great options if you want to go the vegetable route. You can also buy shirataki noodles which are very filling while being very low in calories. There are also many brands that make low carb, high protein, high fibre pasta options for you to enjoy.
- Low Carb Bread
Bread is a staple for tons of meals and is eaten by many at breakfast, lunch, and dinner. If you want to go low carb but can’t give up sandwiches, you don’t have to. There are many brands offering low carb breads that are delicious and nutritious.
- Cheese Crisps
Easy to make yourself, or available to buy for snacking on the go, cheese crisps are a great choice for those following a keto or low carb diet.
- Pork Rinds
Pork rinds are high in protein and fat, and contain zero carbs, making them an excellent snack option.
- Seaweed Snacks
Seaweed is highly nutritious, can help with thyroid function, supports gut health, and more. Seaweed snacks are low in calories, free of cholesterol and contain zero net carbs.
- Low Carb Protein Bars
Protein bars that are low in carbs and added sugars are a great option for snacking on the go or adding to your diet to help reach your protein goals.
Shop our selection of low carb protein bars here.
- Sugar Free Gum
Freshen your breath and help curb your cravings with sugar free gum sweetened with xylitol or stevia, without adding extra carbs or calories to your diet.
Low Carb Foods That Fit into Your Lifestyle
With the growing popularity of low carb and keto diets, it’s easier to shop low carb than ever. Many whole foods are naturally low in carbs, and there are many alternative products available to satisfy your carb craving when it hits!
Incorporating these low carb foods into your diet can help you achieve your health and wellness goals while still enjoying satisfying and delicious meals. Whether you’re following a keto diet, managing diabetes, or simply looking to reduce your carb intake, The Low Carb Grocery has a wide range of products to support you on your journey to better health!
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The keto diet, as it is commonly known, has surged in popularity due to the dramatic results that people have experienced. However, there remains some skepticism about how it works from those who are new to high-fat and high-protein eating. Learn more about this diet here.
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When you’re following a ketogenic diet, you’ll learn how to select foods that offer a combination of nutritional value, low carbs, and great taste. How might this change when you also need to avoid gluten? Here are some tips and tricks to make it even easier.
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Making healthy choices in nutrition each day is much easier if you’re surrounded by the foods that best support your low carb lifestyle. This means keeping your fridge and cupboards stocked with the ingredients and products you need to make healthy low carb meals and snacks each day, so creating a well-planned shopping list is very beneficial.
