Low-carb diets have gained significant traction for their potential health benefits, including improved blood sugar regulation, healthier triglyceride levels, and effective weight management. Whether you’re committed to a low-carb lifestyle or simply exploring ways to reduce your carbohydrate intake, understanding which foods to prioritize is essential.
This guide highlights 25 highly nutritious foods that are naturally low in carbs, perfect for incorporating into your eating plan. By focusing on these foods, you can enjoy delicious meals while staying true to your low-carb goals.
1. Artichokes
Artichokes are an excellent addition to a low-carb diet, primarily because they are rich in fiber. Fiber is crucial for digestive health and can help you feel full and satisfied, which is particularly beneficial when reducing carbs. A medium-sized cooked artichoke provides approximately 6.84 grams of fiber while containing only 14.4 grams of carbohydrates.
Beyond fiber, artichokes are a good source of vitamin C, folate, and other essential nutrients, making them a nutritious choice for overall well-being.
2. Avocado
Avocado is a low-carb, high-fiber fruit that’s incredibly versatile and a cornerstone of many low-carb diets, including the ketogenic diet. Half an avocado offers a substantial 6.75 grams of fiber and just 8.5 grams of carbohydrates.
Avocados are also packed with healthy monounsaturated fats, vitamins, and minerals like folate, potassium, magnesium, vitamin C, and vitamin E. Furthermore, they are rich in antioxidants, such as carotenoids, which help protect your body’s cells from damage.
3. Eggs
Eggs are a nutritional powerhouse, offering high protein and healthy fats while being very low in carbohydrates. A single large egg contains approximately 6.3 grams of protein, 5.3 grams of fat, and less than one gram of carbohydrate.
Eggs are a rich source of vitamin A, vitamin B12, selenium, and many other vital nutrients. The yolks, often mistakenly avoided, are the most nutrient-dense part of the egg, containing nearly every vitamin except vitamin C. Enjoy eggs scrambled, fried, or as part of a low-carb omelet for a protein-packed meal.
4. Asparagus
Asparagus is a low-carb vegetable with an impressive nutritional profile. A one-cup serving of cooked asparagus contains only 7.4 grams of carbohydrates while providing significant amounts of essential nutrients.
This serving size delivers 15% of the Daily Value (DV) for vitamin C and a remarkable 67% of the DV for folate. Asparagus is also a source of potent antioxidants like glutathione and quercetin, which contribute to your body’s defense against oxidative stress.
5. Peppers
Peppers are not only low in carbohydrates but also exceptionally rich in vitamin C. They support skin health, boost the immune system, and contribute to overall well-being. A large sweet red pepper contains just 5.5 grams of carbs yet provides over 130% of the Daily Value for vitamin C.
Whether you choose red, yellow, orange, or green peppers, you’re adding a flavorful and nutritious low-carb vegetable to your diet.
6. Fish
Fish, especially fatty fish like salmon, sardines, and trout, are ideal for low-carb, high-fat diets like keto. They are naturally low in carbohydrates and abundant in healthy fats, particularly omega-3 fatty acids such as DHA and EPA. These omega-3s are vital for reducing inflammation and supporting heart and brain health.
All types of fresh seafood are inherently low in carbs and high in protein, making fish and shellfish excellent choices for anyone following a low-carb eating plan.
7. Cauliflower
Cauliflower is a versatile low-carb substitute for grains and starchy vegetables. It can be finely chopped to mimic rice or mashed to replace potatoes, significantly reducing carbohydrate intake in your meals. A cup of cooked cauliflower has only 5.1 grams of carbohydrates and 28.6 calories.
Despite its low calorie and carb count, cauliflower is rich in nutrients like folate and vitamin K, making it a smart and healthy dietary addition.
8. Brussels Sprouts
Brussels sprouts are a highly nutritious and low-carb vegetable, often underappreciated for their health benefits. They fit seamlessly into low-carb diets due to their natural carb and fiber content, offering 6 grams of fiber and only 14.4 grams of carbs per cooked cup.
Brussels sprouts are also packed with beneficial compounds, including carotenoids and glucosinolates, known for their antioxidant properties and potential cell-protective effects. Roasting them with olive oil, salt, and pepper or shaving them raw into salads can make Brussels sprouts a delicious part of your low-carb repertoire.
9. Unsweetened Coconut
Unsweetened coconut is a high-fiber, low-carb ingredient frequently used in low-carb baking and cooking. Coconut flour and flakes can enhance the fiber and healthy fat content of recipes.
A one-ounce serving of unsweetened dried coconut meat provides 6.69 grams of carbs, 4.62 grams of fiber, and 18.3 grams of fat. This nutritional profile makes it a favorite for those on very low-carb ketogenic diets. Always opt for unsweetened coconut products to avoid added sugars and unnecessary carbs.
10. Mushrooms
Mushrooms are a valuable addition to a low-carb diet, supporting your intake of essential nutrients like fiber, potassium, and selenium. Selenium is a mineral crucial for creating selenoproteins, which protect cells from oxidative damage and are necessary for thyroid hormone production.
A one-cup serving of cooked white button mushrooms provides 3.43 grams of fiber and only 8.25 grams of carbohydrates. Incorporate mushrooms into your meals for added flavor and nutritional value.
11. Collard Greens
Collard greens are among the most nutrient-dense leafy greens you can include in your diet. They are low in carbohydrates yet rich in fiber, calcium, vitamin K, and various other vitamins and minerals.
One cup of cooked collard greens delivers 5.59 grams of fiber, nearly 20% of the DV, and just 7.5 grams of carbs. Add chopped collard greens to soups, stews, or sauté them with olive oil for a simple and healthy side dish.
12. Raspberries
Raspberries are one of the lowest-carb fruits available, making them a great choice for those watching their carbohydrate intake. They are also high in fiber and packed with vitamin C, manganese, vitamin K, and antioxidant plant compounds like anthocyanins and ellagitannins.
A one-cup serving of raspberries boasts 9.75 grams of fiber, approximately 35% of the daily recommended intake, and only 17.8 grams of carbohydrates, which is relatively low for a fruit serving.
13. Chia Seeds
Despite their small size, chia seeds are nutritionally mighty. They are high in fiber, calcium, iron, and magnesium and are suitable for low-carb diets, containing just 11.9 grams of carbohydrates per ounce.
For those on low-carb diets, meeting daily fiber needs can be challenging. Chia seeds can help prevent digestive issues like constipation by providing ample fiber.
14. Poultry
Poultry, including chicken, turkey, and duck, is a staple in low-carb diets because it is naturally carbohydrate-free, provided it’s not marinated or breaded with carb-containing ingredients.
Protein-rich foods like poultry promote satiety, which can aid in weight management. Adequate protein intake is also crucial for muscle maintenance, immune function, and various other bodily processes.
15. Pecans
Nuts vary in carbohydrate content, making some better choices for low-carb diets than others. Pecans stand out as being lower in carbs compared to many other nuts, with only 3.94 grams of carbohydrates per ounce.
Pecans are a great low-carb snack, rich in fiber, vitamins, and minerals like thiamine, magnesium, phosphorus, and zinc. They are also high in healthy fats, making them ideal for high-fat, low-carb diets like keto.
16. Macadamia Nuts
Similar to pecans, macadamia nuts are low in carbohydrates and rich in beneficial nutrients such as manganese, thiamine, and copper. Macadamia nuts provide 3.91 grams of carbs per ounce, very close to the carb count of pecans.
Enjoy macadamia nuts as a snack or use them chopped as a low-carb breading for fish or chicken to add flavor and healthy fats to your meals.
17. Red Meat and Organ Meats
Red meat and organ meats like liver are suitable for low-carb diets. These meats are extremely low in carbohydrates and high in protein and essential nutrients, including vitamin B12 and iron, both crucial for red blood cell production.
A 3-ounce serving of steak contains zero carbs and 23.8 grams of protein, making it a satisfying and carb-conscious choice.
18. Almond Flour
For those on a low-carb diet, traditional high-carb baked goods are restricted. However, almond flour offers a fantastic low-carb alternative for baking.
Almond flour contains only 5.99 grams of carbs per serving, significantly less than the 23.85 grams in the same serving of all-purpose flour. Use almond flour to create low-carb versions of your favorite baked treats, combining it with eggs and low-carb sweeteners like monk fruit.
19. Turnips
Turnips can be mashed to create a delicious, low-carb alternative to mashed potatoes. A one-cup serving of mashed turnips contains 11.6 grams of carbs, considerably less than the 37 grams found in an equivalent serving of mashed potatoes.
Beyond being low in carbs, turnips are a good source of vitamin C and potassium, adding nutritional value to your low-carb meals.
20. Cacao Nibs
Cacao nibs are crushed cacao beans with a rich, chocolatey flavor. Unlike most chocolate products, cacao nibs are low in carbs, providing 14 grams per ounce, primarily because they are unsweetened.
Cacao nibs are also nutrient-dense and rich in antioxidants like flavonoids, catechin, and epicatechin. Incorporate them into low-carb desserts or snacks for a healthy chocolatey boost.
21. Cheese
Cheeses like cheddar and goat cheese are very low in carbohydrates and high in protein, healthy fats, and calcium. Cheese can enhance the protein and fat content of dishes, which is particularly beneficial for ketogenic diets.
A one-ounce serving of cheddar cheese offers 6.78 grams of protein, 9.46 grams of fat, and less than 1 gram of carbohydrate, making it a great low-carb addition to meals or snacks.
22. Olives
Olives are a flavorful, low-carb, and healthy snack choice. They are salty, rich in healthy fats and fiber, and very low in carbohydrates.
A ¼ cup serving of olives contains only 1.29 grams of carbs. Olives can be easily added to salads, meat and fish dishes, or snack platters to boost flavor without significantly increasing carbohydrate intake.
23. Oils
For those on high-fat, low-carb diets like keto, healthy oils are essential for maintaining ketosis. Oils such as coconut oil and olive oil are carbohydrate-free and are staples in keto cooking.
Choosing healthy oils like olive oil, rich in antioxidants, also supports heart health. Olive oil contains polyphenols that help protect against atherosclerosis and reduce the risk of heart disease.
24. Protein Powder
Protein powders are a convenient way to increase protein intake, especially for those on plant-based diets. While many plant-based protein sources are high in carbs, unsweetened protein powders like pea protein powder are low-carb options.
Unsweetened protein powders typically provide around 20 grams of protein and fewer than two grams of carbs per serving. They can be added to low-carb smoothies, desserts, and soups to boost protein without adding significant carbohydrates.
25. Blackberries
Similar to raspberries, blackberries are low in carbs and high in fiber, vitamins, and minerals. A one-cup serving of blackberries contains 13.8 grams of carbohydrates and nearly eight grams of fiber, fulfilling about 28.5% of the daily fiber recommendation.
Blackberries are also rich in folate, vitamin K, vitamin C, and manganese, supporting energy metabolism and immune function.
Who Should Consider Low-Carb Foods?
While low-carb foods can be part of any healthy eating plan, they are central to low-carb diets like the ketogenic diet.
Low-carb diets and foods are particularly beneficial for individuals with diabetes due to their minimal impact on blood sugar levels compared to high-carb foods.
Other reasons to incorporate more low-carb foods into your diet include:
- Promoting ketosis for fat burning
- Managing high blood sugar
- Supporting weight loss efforts
- Reducing triglyceride levels
Additionally, individuals with conditions like epilepsy and polycystic ovary syndrome (PCOS) may also find benefits in adopting lower-carb eating patterns.
Understanding Total vs. Net Carbs
Net carbs refer to the carbohydrates remaining after subtracting fiber and a portion of sugar alcohols from the total carbohydrate content of a food. The concept suggests these are the carbs your body actually absorbs.
However, it’s important to note that “net carbs” is not a term recognized by the FDA or the American Diabetes Association. The effectiveness of counting net carbs over total carbs is debated due to varied individual digestive responses and the different impacts of fiber and sugar alcohols. The American Diabetes Association recommends focusing on total carbohydrates rather than net carbs for managing diabetes.
In Summary
Low-carb diets, rich in foods naturally low in carbohydrates, are associated with various health advantages, such as better blood sugar control and weight management.
For those on a low-carb diet, a wide array of nutrient-dense low-carb foods are available, including proteins, fibers, healthy fats, vitamins, and minerals.
Foods like pecans, fish, cheese, avocados, olive oil, and Brussels sprouts are just a few examples of the many delicious and nutritious options that can be enjoyed as part of a low-carb lifestyle.
