30 Best Low-Carb Foods Recommended by Dietitians
Packed with protein, healthy fats, and fiber, these options boost nutrition and flavor.
Eating low-carb can be a powerful way to support your energy, wellness, and weight management goals. Whether you’re managing blood sugar, watching your overall carbohydrate intake, or simply looking for nutrient-rich foods, there are plenty of delicious low-carb options to keep your meals satisfying and nutritious. We’ve rounded up 30 of the best low-carb foods, with insight from registered dietitians on why they deserve a spot on your plate and simple ways to enjoy them every day.
What Is a Low-Carb Food?
Low-carb foods are those that supply fewer carbohydrates per serving compared to traditional high-carb staples. There’s no strict definition for ‘low-carb,’ but dietitians usually count foods with fewer than 15 grams of net carbs per serving as lower in carbohydrates. Net carbs are determined by subtracting the fiber content from the total carbohydrates. Emphasizing low-carb foods can help:
- Manage blood sugar levels
- Support weight loss or maintenance
- Enhance metabolic health
- Encourage greater intake of protein, healthy fats, fiber, vitamins and minerals
Crucially, a healthy low-carb eating plan should focus on the nutrient quality of foods, not simply the carb count. Fruits, vegetables, legumes, dairy, fish, poultry, nuts, seeds, and certain whole grains all offer carbs alongside essential micronutrients and beneficial plant compounds.
30 Delicious Low-Carb Foods to Add to Your Diet
Vegetables
- Leafy Greens (Spinach, Kale, Arugula, Bok Choy, Swiss Chard, Collard Greens)
Rich in fiber, antioxidants, and key vitamins. Leafy greens are the quintessential low-carb veggies for salads, omelets, smoothies, and sautés. - Zucchini
1 medium zucchini = 6g carbohydrates
Zucchini is versatile for savory dishes, and its mild flavor works for veggie noodles, stir-fries, or even grilled as a main course. - Cauliflower
1/6 medium head = 5g carbohydrates
Use it as a rice or mashed potato alternative, or incorporate into pizza crust. - Brussels Sprouts
1 cup = 8g carbohydrates
Good for gut, heart, and eye health; delicious raw in salads, roasted, or pan-sautéed. - Broccoli
1 cup = 6g carbohydrates
Packed with fiber, potassium, folate, and iron. Grill, steam, or roast with spices and a touch of honey or chile. - Cabbage
1 cup = 5g carbohydrates
Shares health properties with kale—delicious in slaws, stews, soups, or fermented as sauerkraut for added probiotics. - Bok Choy
Great for stir-fries and soups, bok choy is a cruciferous green rich in vitamins A, C, and K. - Asparagus
One of the lowest-carb veggies, asparagus is nutrient-dense and can help support digestive health; try it roasted with olive oil, lemon, and garlic. - Bell Peppers
Contain immune-boosting vitamin C; excellent raw or cooked, stuffed, or as a crunchy snack. - Green Beans
Another winning veggie for low-carb eaters, providing fiber and important minerals like magnesium.
Fruits
- Tomatoes
1 cup = 7g carbohydrates
Add a burst of vitamin C and skin-friendly antioxidants to salads, sauces, and snacks. - Strawberries
1 cup = 11g carbohydrates
Rich in antioxidants; berries can help protect against cardiovascular disease and inflammation. - Melon
1 cup = 13g carbohydrates
Naturally sweet, light, and hydrating. Melons include cantaloupe, honeydew, and watermelon—great alone or paired with yogurt. - Apples
1 cup diced = 17g carbohydrates
An excellent source of fiber and immune-supporting flavonoids. - Cherries
1 cup = 19g carbohydrates
Slightly higher in carbs, but packed with fiber, antioxidants, and vitamin C for brain and gut health.
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Protein-Rich Foods
- Eggs
Virtually carb-free: the perfect, portable, and filling protein for any meal. - Chicken
Lean, versatile, and satiating. Choose skinless chicken breast or thighs for a pure protein boost without heavy carbs. - Turkey
Another lean protein option, great in salads or as deli slices with fresh veggies. - Beef
Choose lean cuts like sirloin or tenderloin and pair with low-carb veggies for optimal balance. - Pork
Opt for tenderloin or chops, grilled or baked with lots of herbs and spices. - Fish (Salmon, Tuna, Sardines, Cod)
All fatty and lean fish are ultra-low-carb, with the nutritional bonus of omega-3s in salmon, sardines, and tuna. - Shrimp
Almost no carbs, high in protein, and easy to sauté, grill, or add to salads.
Dairy and Dairy Alternatives
- Greek Yogurt (Plain, Unsweetened)
High in protein, calcium, and probiotics with minimal carbs—choose versions with less than 10g carbs per serving. - Hard Cheeses (Cheddar, Parmesan, Swiss)
Little to no carbs, great for snacking or flavor-boosting meals. - Cottage Cheese
Look for low-sodium versions for a protein-rich snack. - Cream Cheese
Perfect in dips, spreads, or to add creaminess to omelets and scrambled eggs. - Ricotta
Delicious in savory and sweet dishes, packed with protein and calcium. - Unsweetened Almond or Coconut Milk
Non-dairy options with near-zero carbs; ideal for smoothies or cereal.
Nuts, Seeds, and Legumes
- Almonds
High in healthy fats and fiber, with about 2g net carbs per ounce. Snack on them raw or use in nut butter form. - Pecans and Walnuts
Lowest-carb nuts, providing omega-3 fatty acids and antioxidants. - Chia Seeds
Fiber-rich and great for puddings, thickening smoothies, or as a sprinkle on yogurt. - Pumpkin Seeds
Packed with magnesium, protein, and fiber; eat raw, toasted, or in salads. - Peanut Butter (Natural, Unsweetened)
Moderate carb content—enjoy in moderation on celery or apple slices.
Other Low-Carb Staples
- Tofu
Plant protein source that’s low in carbs and can be grilled, scrambled, or added to stir-fries. - Olives
Virtually carb-free, they add flavor to salads, antipasto, or snacks. - Avocado
Loaded with fiber and heart-healthy fats, avocados offer fewer than 4g net carbs per serving. - Shirataki Noodles
These unique noodles, made from konjac yam, have under 1g net carbohydrates per serving. - Mushrooms
Low in carbs and calories, they bring earthiness and savory umami to dishes. - Coconut (Flakes, Flour, Oil)
Low in carbs and adds tropical flair to sweet or savory recipes.
Table: Comparison of Net Carbs in Popular Low-Carb Foods
| Food | Typical Serving Size | Net Carbs (g) |
|---|---|---|
| Cauliflower | 1 cup | ~3 |
| Zucchini | 1 medium | 6 |
| Broccoli | 1 cup | 6 |
| Brussels Sprouts | 1 cup | 8 |
| Cabbage | 1 cup | 5 |
| Tomatoes | 1 cup | 7 |
| Strawberries | 1 cup | 11 |
| Apple | 1 cup, diced | 17 |
| Eggs | 1 large | <1 |
Expert Tips for Enjoying Low-Carb Foods
- Mix zucchini noodles with regular spaghetti to lighten up pasta dishes without losing flavor or satisfying texture.
- Swap traditional rice with cauliflower rice in stir fries and burrito bowls.
- Roast broccoli and Brussels sprouts with garlic and a touch of honey for a savory, slightly sweet side dish.
- Use Greek yogurt as a protein-rich base for dips, parfaits, or dressings.
- Make snack packs of sliced bell peppers with hard cheese, nuts, or deli turkey for grab-and-go nutrition.
- Add avocado to salads, smoothies, or as a topping for eggs and chicken for healthy fats and extra creaminess.
Common Myths About Low-Carb Diets
- Myth: Low-carb means no fruits or grains.
Truth: Many fruits are low in carbs and are packed with nutrients vital for health. Whole grains may fit in moderation, depending on your overall carb goals. - Myth: Low-carb diets are always more effective for weight loss.
Truth: Any diet can be effective for weight loss if it leads to a calorie deficit. The right eating style is one you can maintain for the long term. - Myth: All fats are healthy in a low-carb diet.
Truth: Focus on unsaturated fats from fish, nuts, seeds, and avocados, rather than saturated or trans fats from processed foods.
Important Considerations for a Balanced Low-Carb Approach
Before drastically cutting carbs, remember:
- Consult a healthcare provider or registered dietitian, especially if you have existing health conditions or take medications.
- Include a wide range of nutrient-dense foods to avoid shortages of fiber, micronutrients, and antioxidants.
- Aim to get at least two servings of fruit and several servings of vegetables daily for optimal nutrition.
- Stay alert for symptoms of fatigue or digestive issues, which can indicate inadequate fiber or micronutrient intake.
Healthy Low-Carb Meal Ideas
- Egg omelet with spinach, mushrooms, and feta
- Crispy salmon over zucchini noodles with roasted tomatoes
- Grilled chicken with steamed broccoli and lemon
- Greek yogurt parfait with strawberries and chia seeds
- Cabbage slaw with walnuts and goat cheese
- Ricotta-stuffed bell peppers with tomato and basil
- Sheet pan pork tenderloin with Brussels sprouts and apples
Frequently Asked Questions (FAQs) About Low-Carb Foods
Q: What qualifies as a low-carb food?
A: Generally, foods with less than 15g net carbs per serving are considered low-carb. Focus on unprocessed vegetables, lean proteins, low-sugar fruits, certain dairy products, and healthy fats.
Q: Are all fruits high in carbohydrates?
A: No, several fruits—like berries, tomatoes, and melons—can be included in a low-carb diet. Monitor serving sizes to stay within your carb targets.
Q: Are low-carb diets safe for everyone?
A: A balanced low-carb approach can support health, but always consult a healthcare provider if you have medical conditions, especially diabetes, kidney issues, or are pregnant or breastfeeding.
Q: What is the healthiest way to go low-carb?
A: Emphasize vegetables, lean proteins, healthy fats, and limit processed foods. Keep meals balanced by including a variety of food groups to ensure nutritional adequacy.
Q: Can a low-carb diet help with weight loss?
A: Many people find low-carb diets help reduce appetite and support weight loss, but sustaining weight loss long-term depends on creating a healthy, enjoyable eating pattern.
Eat Low-Carb for Flavor, Nutrition, and Wellness
With a focus on whole foods, low-carb eating delivers more than just a reduced carbohydrate count—it encourages variety, nutrient density, and deliciousness at every meal. Use this guide to inspire your next grocery trip, meal plan, or healthy snack selection, and enjoy all that nutritious low-carb foods have to offer your body and your taste buds.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/a41215697/low-carb-foods/
- https://www.scribd.com/document/542116588/Good-Housekeeping-Easy-Keto
- https://www.goodhousekeeping.com/health/diet-nutrition/a32882772/lazy-keto-diet/
- https://books.google.com/books/about/Good_Housekeeping_Keto_Diet.html?id=eVXdwQEACAAJ
- https://www.zinio.com/ar/publications/good-housekeeping-keto-diet-for-beginners/41079/issues/581132/articles
- https://library.uintah.gov/GroupedWork/1f2753d3-d719-ed95-fcb0-26cce52cde0f-eng/Home
- https://www.scribd.com/document/542115800/Good-Housekeeping-Best-Diets-for-Easy-Weight-Loss
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