What You Can Eat on a Low-Carb Diet

Beef
This article has links to products and services we recommend, which we may make commission from.

One of the most difficult parts of switching to a low-carb diet is understanding which foods you can and can’t eat. But once you’ve eliminated the bad carbs from your diet, the next step is determining and remembering how many carbs are in the foods you can eat.

This low-carb food list will give you a quick peek into how many carbs are in the foods you’ll be eating on a low-carb diet, and how many carbs are in a typical serving of each.

You can use this list to prepare your meals and shopping list. It will dramatically cut down on the amount of time it takes to plan.

Want a full week’s plan created for you? You’ll receive a free 7-day meal plan, designed for success, when you join our mailing list.

  

MEAT, FISH AND POULTRY

All of these foods contain zero carbs:

  • All Red Meat
  • Chicken
  • Turkey
  • Pork
  • Veal
  • Lamb
  • Fowl (duck, goose, hen, quail)
  • Game Meats (ostrich, venison, caribou, bison, and elk)
  • Exotic Meats (such as ostrich and emu)
  • Cold Cuts And Ham (read label some have added sugar)
  • Bacon
  • All Fish
  • Organ Meats (tongue, brains, liver, heart, and kidneys)

SEAFOOD

seafood
  • Shrimp – 0 Carbs
  • Crawfish – 0 Carbs
  • Crab – 0 Carbs
  • Lobster – 2 grams per 6 ounces
  • Mussels – 8.4 per 6 ounces
  • Oysters – 12.4 per 6 ounces
  • Scallops – 3.9 per 6 ounces
  • Clams – 8.7 grams per 6 ounces
  • Squid – 7 grams per 6 ounces

FATS AND DRESSINGS

butter
  • Butter – 0 Carbs
  • Mayonnaise – 0 Carbs
  • Avocados – 4.8 grams each
  • Blue Cheese Dressing (2 tbsp) – 2.3 grams
  • Italian Dressing (2 tbsp) – 3 grams
  • Cesar Dressing (2 tbsp) – .5 grams
  • Ranch Dressing (2 tbsp) – 1.4 grams
  • 100 Island Dressing (2 tbsp) – 4.8 grams
  • Oils – 0 Carbs (olive, avocado, and coconut oils for general use)
  • Pure Unrefined Cold Pressed Extra Virgin Coconut Oil – 0 Carbs (contains medium chain triglycerides fatty acids, metabolized by the body to be used as immediate energy and not stored as fat)

Note: Check labels on all commercial dressings for carb counts

SOY VEGAN PROTEIN 

tofu
  • Soybeans – 6.2 grams per 1/2 cup
  • Soy Milk – 1.2 grams per cup
  • Firm Tofu – 2.2 grams per 4 ounces
  • Silken Tofu – 3.2 grams per 4 ounces
  • Tempeh – 16 grams per cup
  • Soy Nuts – 2 grams per ½ ounce

HERBS AND SPICES

All herbs and spices have only trace amounts of carbs, but be sure to check the label for any herb blends or rubs, as they often contain added sugar.

VEGETABLES

veggies
  • Alfalfa Sprouts – .4 grams per cup
  • Daikon – 1 gram per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • Arugula – .2 grams per ½ cup
  • Bok Choy – .8 grams per 1 cup/raw
  • Celery – .8 grams per 1 stalk
  • Chicory Greens – .6 grams per ½ cup
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Fennel – 3.6 grams per 1 cup
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts  – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Chard  – 1.8 grams per ½ cup
  • Collard Greens  – 4.2 grams per 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cup
  • Kohlrabi – 4.6 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cup
  • Okra – 2.4 grams per ½ cup
  • Black Olives (10 small, 5 large, or 3 jumbo olives) – 1 gram
  • Onions – 2.8 grams per ¼ cup
  • Pumpkin – 2.4 grams per ¼ cup
  • Sauerkraut (canned and drained) – 1.2 grams per ½ cup
  • Spinach – .2 grams per ½ cup
  • Summer Squash – 2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Cherry Tomatoes – 4 grams per cup
  • Turnips  – 2.2 grams per ½ cup

FRUITS

  • Limes – 2 grams per 1 ounce
  • Lemons – 2 grams per 1 ounce
  • Rhubarb – 1.7 grams per ½ cup
  • Apricots – 5 grams per fruit
  • Strawberries – 11 grams per cup
  • Blackberries – 7 grams per cup
  • Raspberries – 5 grams per cup
  • Red Grapefruit – 9 grams per 1/2 fruit

DAIRY

cheese
  • Egg White – .3 grams
  • Egg Yolk – .3 grams
  • Whole Egg – .6 grams
  • Heavy Whipping Cream – .5 to .7 grams per tablespoon
  • Half-and-Half – .5 to 1 grams per tablespoon
  • Plain Full Fat Greek Yogurt – 9 grams per cup
  • Full Fat Sour Cream – 1.2 grams per 2 tablespoons
  • Unsweetened Almond Milk – Less than 1 gram per cup

Cheeses

  • Gruyère Cheese – .1 grams per ounce
  • Cheddar – .5 gram per ounce
  • Fontina – .4 grams per ounce
  • Havarti – .7 grams per ounce
  • Parmesan – .9 grams per ounce
  • Gouda – .6 grams per ounce
  • Mozzarella – .6 grams per ounce
  • Ricotta – .8 grams per ounce
  • Blue Cheese – 1 gram per ounce
  • Edam – .4 grams per ounce
  • Monterey – .1 grams per ounce
  • Muenster – .3 grams per ounce
  • Provolone – .6 grams per ounce
  • Neufchatel – .1 to .8 grams per ounce

NUTS & SEEDS

walnuts
  • Almonds (2 tbsp) – 1.4 grams
  • Peanuts (2 tbsp.) – 1.8 grams
  • Hazelnuts (2 tbsp.) – 1.2 gram
  • Macadamia Nuts (2 tbsp.) -.9 grams
  • Pecans (2 tbsp. chopped) – .6 grams
  • Pine Nuts (2 tbsp.) – 1.7 grams
  • Pistachio Nuts (2 tbsp.) – 3.1 grams
  • Walnuts (2 tbsp. halves) – .9 grams
  • Pumpkin Seeds – 5 grams per ounce
  • Sunflower Seeds – 4 grams per ounce
  • Almond Butter – 3 grams per tablespoon
  • Peanut Butter – 2.4 grams per tablespoon

ZERO CARB DRINKS

tea
  • Water
  • Unsweetened Tea
  • Unsweetened Coffee
  • Club Soda
  • Diet Soda (be cautious as artificial sweeteners can affect low carb weight loss)
  • Sugar Free Sparkling Water
  • No-Calorie Flavored Seltzers
  • Herbal Tea (without added barley or fruit sugars)

ZERO CARB ALCOHOLIC BEVERAGES

whisky
  • Gin
  • Rum
  • Vodka
  • Whiskey
  • Martini
  • Tequila

MISCELLANEOUS

baked kale chips
  • Shirataki Noodles – 0 Carbs
  • White Vinegar – 0 Carbs
  • Balsamic Vinegar – 0 Carbs
  • Red Wine Vinegar – 0 Carbs
  • Rice Vinegar (seasoned) 3 grams per tbsp.
  • Soy Sauce – 1 gram per tablespoon
  • Mustard – 0 Carbs
  • Unflavored, powdered gelatin – 0 Carbs (use as a binder in recipes)
  • Most Hot Sauces – 0 Carbs
  • Turkey or Beef Jerky (not teriyaki flavor) – 3 grams per ounce
  • Kale Chips – 8-12 grams per ounce
  • Coconut Flakes – 4 grams per ounce
  • Pickles – 1 gram per pickle

This low-carb food list should put an end to having to look up each food every time you want to make a meal plan or shopping list. Take it with you with this downloadable (and printable) PDF. You can tack it up on your wall so you only need to glance at it to make a decision.

Like this post? Why not share it on your Pinterest board, or forward it to a friend who’s starting a low-carb diet.

What you can eat on a low-carb diet
What You Can Eat on a Low-Carb Diet

Leave a Reply

Your email address will not be published. Required fields are marked *