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Low Carb Food List

Despite how much we all love to indulge in that sugary donut or starchy pasta from time to time, you may be at the point where you’re ready to reach for a healthier alternative. If you’re about to embark (or already on) a journey to improve your health by transitioning to a low-carb or keto diet, you may be wondering what types of food to add, limit, or eliminate from your diet.

A low-carb diet limits or excludes processed sugars and starchy foods and focuses on an intake of healthy fats and proteins such as meat, fish, eggs, and vegetables. Luckily, a low-carb diet doesn’t have to be restrictive since there are plenty of delicious options to keep you feeling satisfied and full. If you struggle with meal planning or remembering the low-carb food do’s and don'ts, we’re here to help you out.

Print out and tack up our low-carb food list printable to your kitchen cabinets for an easy cheat sheet to reference next time you’re due for a grocery haul or about to experiment with a new recipe. Having this food list all in one place is the perfect way to stay on track and accomplish your health goals.

Low Carb Food List Printable

Use our list to say no to unhealthy temptations and replace them with yummy whole foods that will sustain you throughout the day. We base the net carb amounts on the typical serving size for that food type. This guide is simply a starting point for helpful recommendations and will depend on your food goals or how many carbs you’re looking to consume in a day. Browse through then hit the download button to print out an easy low carb food list to reference.

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Leafy Low Carb Greens

Food Net Carbs (Per 1 Cup)
Arugula 0.4
Butter Lettuce 0.5
Cabbage 3
Chard 0.8
Collard Greens 3.9
Iceberg 1.2
Mustard Greens 0.8
Romaine 0.6
Spinach 0.4
Sprouts 0.1
low carb leafy greens illustration leaves illustration leaves illustration leaves illustration salad bowl illustration

Dark and leafy greens, full of fiber, vitamins, and nutrients are the main food attraction and staple when it comes to a low-carb or keto diet. It’s best to pair your greens with a protein and healthy fat to keep you full and sustained. Leafy greens are versatile and can be worked into many recipes whether you prefer them raw or cooked.

Low Carb Vegetables

Food Net Carbs (Per 1 Cup)
Asparagus 2.4
Bell Peppers 3.6
Broccoli 2.6
Brussel Sprouts 4.6
Cauliflower 3.2
Celery 1.4
Eggplant 2.3
Green Beans 4.3
Mushrooms 2.2
Zucchini 2.4
low carb veggies illustration peppers illustration peppers illustration skillet illustration

Aside from leafy greens, aim for veggies that grow above ground when working them into your meals. This means if you’re on a very low-carb diet, it’s best to limit or avoid starchy vegetables such as potatoes, corn, or beans. While some vegetables that grow above ground are higher in net carbs than others, you’re generally okay if you follow this rule of thumb. Veggies are a staple for low-carb and keto diets and are easy to have as a snack or to add to soups, salads, or slow cooker meals.

Low Carb Fruits

Food Net Carbs (Per ½ Cup)
Avocados 1.8
Raspberries 3.3
Blueberries 8.9
Blackberries 3.1
Coconut 2.5
Cranberries 4.6
Olives 2.2
Strawberries 4.3
Tomatoes 4.8
Watermelon 5.5
low carb fruits illustration fruit illustration fruit illustration fruit illustration bowl illustration

Depending on your goals and carb limit, enjoy fruits like blackberries, raspberries, and strawberries in moderation since fruit is naturally higher in sugar. Sweet tropical fruits like mango and pineapple tend to be high-carb, so it’s helpful to avoid or limit these when grocery shopping and planning. Some foods we consider vegetables, like tomatoes or avocados, are technically fruits and also pass the low carb test.

Low Carb Healthy Fats

Food Net Carb (Per 1 Tbsp)
Avocado Oil 0
Coconut Oil 0
Ghee 0
MCT Oil 0
Olive Oil 0
Nut & Seed Oils 0
low carb healthy fats illustration leaves illustration olives illustration avocado oil illustration

Good fats are essential for good health, but especially a low-carb or keto diet, making up much of the caloric intake. Healthy fats can be found in eggs, coconut oil, avocado, olives, flaxseed, nuts, and salmon. You can easily work good fats into your meal through cooking oils, topping off your salad, or creating a whole meal around them. Avoid refined vegetable oils like corn or soybean oil that have been heavily processed.

Zero Carb Foods

Food Net Carbs (per 4 oz)
Bacon & Sausage 0
Beef 0
Deli meats – Chicken, Turkey, Ham, etc. 0-1
Eggs 0 (per 1 egg)
Fish – Cod, Halibut, Salmon, Tuna, etc. 0
Lamb 0
Pork 0
Poultry – Chicken, Turkey, etc. 0
Shellfish – Crab, Lobster, Shrimp, etc. 0-2
low carb meats illustration sausage and egg illustration bacon and egg illustration bacon and egg illustration

Unprocessed and natural meats or seafood have close to zero carbs and provide a great source of protein for a low-carb or keto diet. When possible, go for grass-fed meats, pastured eggs, and wild-caught fish. Seafood is high in vitamin B12 and omega-3 fatty acids, nutrients that you most people don’t get enough of, while most meats are a great source of iron and vitamin B12. Pair a nutritious option from this list with greens and a healthy fat for a replenishing low-carb meal.

Check out this list of foods and many more, broken by net carb amount and typical serving size, in our downloadable food list below. Print it to use when grocery shopping, meal planning, or testing out a new recipe to get on the right track with your low-carb food journey.

Low Carb Food List Download Button

A low-carb or keto diet can have many health benefits, from weight loss to lowering your cholesterol or curbing your sugar cravings. Next time you put together a hearty and nourishing meal, consider our low-carb food list to incorporate more healthy fats and alternatives to the sugary and starchy options.

Sources: Healthline | Nutrition.Gov | USDA

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