1. Eggs - Eggs are among the healthiest and most nutritious foods on the planet. They’re loaded with various nutrients — including some that are important for your brain — and compounds that can improve eye health. Each egg boasts 6 grams of protein and only 1 gram of carbs. It’s the perfect way to start your day off right, and it makes an incredible snack option.
Try a Crustless Vegetable Quiche it has 11 grams of protein per every delicious serving.
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2. Cheese - Cheese is one of the tastiest low-carb foods and can be eaten both raw and as an ingredient in various delicious recipes. Cheese is also highly nutritious. A single thick slice contains a similar amount of nutrients as an entire glass of milk.
Cheese might be high in fats, but it has almost no carbs at all. Using cheese as a snack is a great way to load up on protein – about 6 grams – while consuming zero carbs.
It pairs particularly well with meat, such as on top of a bunless burger .
3. Greek or Full-Fat Yogurt - Full-fat yogurt is exceptionally healthy, containing many of the same nutrients as whole milk. Yet, thanks to its live cultures, yogurt is also packed with beneficial probiotic bacteria. Carbs: 11 grams per 8-ounce container, or 5 grams per 100 grams.
Greek yogurt as a healthy alternative to sour cream, heavy cream, or butter. It’s has balanced amount of fats and is high in fiber while bringing 12 to 15 grams of protein and only 11 to 15 grams of carbs.
Greek yogurt, also called strained yogurt, is very thick compared to regular yogurt. It’s very high in many beneficial nutrients, especially protein. Carbs: 6 grams per 6-ounce container, or 4 grams per 100 grams.
Sweetened low-fat or nonfat yogurt often has as many carbs as ice cream and other desserts so stick to the full fat or Greek yogurts on a low-carb diet.
4. Whole Milk - This one is debatable. Some people on low-carb diets swear by it, others disagree. But, an eight-ounce serving of milk provides 8 grams of protein and 13 grams of carbs.
Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins.
IF you decide to skip the milk there are other options: use unsweetened coconut milk or unsweetened almond milk instead of whole milk.
Adding a small amount of milk to coffee once a day is unlikely to cause problems on a low-carb diet. Try not to drink it in large quantities.
5. Heavy Cream - Heavy cream contains very few carbs and little protein, but it’s high in dairy fat. Some people on a low-carb diet put it in their coffee or use it in recipes. A bowl of berries with some whipped cream can be a delicious low-carb dessert.
*Half & Half is another cream some use in place of the heavy cream.
6. Cottage Cheese - This snack has a slow-digesting casein protein, which means you’ll stay fuller for longer. In addition, you’ll get 28 grams of protein for every 6 grams of carbs.
Start your day off with this Cottage Cheese Breakfast Bowl for a protein-packed breakfast.
7. Nuts & Seeds - Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in fat, fiber, protein and various micronutrients. Nuts are incredibly nutritious, loaded with healthy fats and important nutrients like vitamin E and magnesium.
Nuts are often eaten as snacks, while seeds are rather used for adding crunch to salads or recipes. In addition, nut and seed flours, such as almond flour, coconut flour and flaxseed meal, are often used to make low-carb breads and other baked goods.
Almonds, walnuts, peanuts, chia seeds, flaxseeds, hazelnuts, hemp seeds, macadamia nuts, cashews, coconuts, pistachios, pumpkin seeds, sunflower seeds - all are excellent choices for the low-carb, Keto diet.
8. Homemade Peanut Butter - Peanuts have the highest protein content of any nut, and you’ll get 4 grams of protein for ever tablespoon of peanut butter. While it is high in calories, you’ll only consume 3.5 grams of carbs.
To eat 1 or 2 teaspoons per day is fine on a low-carb diet.
Store brands also add salt, sugar, and even hydrogenated fats, all of which make the butter a significantly less healthy food. It is best to make it yourself. Recipe for making it at home can be found here at this link.
9. Beans & Legumes - Another debatable food on a low-carb diet. Depending on personal tolerance, you may be able to include small amounts on a low-carb diet. There are certain beans and legumes that are fine to eat. Black beans, green beans, fava beans, chickpeas, lentils, lima beans and edamame are favored pulses for the low-carb diet.
Pulses are nutritious foods and they can provide many health benefits, including reduced inflammation and heart disease risk. They are also a good source of fiber.
Black beans are chock full of antioxidants and fiber, and they’re a great source of plant-based protein. Every cooked cup has 15 grams of protein and 41 grams of carbs.
Fava beans are low in calories and high in fiber. In addition, they bring along 7 grams of protein and 16 grams of carbs.
Chickpeas are another bean that’s filled with protein. Every half-cup has 20 grams of protein compared to 50 grams of complex-carbohydrates derived from fiber.
Lentils are a perfect meat replacement because they’re chock full of plant-based protein. Each half-cup serving has 9 grams of protein to 20 grams of carbs. They’re also high in fiber, which can help lower cholesterol and keep your blood sugar down.
Lima beans - only has 20 grams of carbs per half-cup serving, but it also has 7 grams of protein.
Edamame is the perfect low-carbohydrate snack, with each half cup serving providing only 14 grams of carbs as compared to its 26 grams or protein.
Green beans are extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium. They contain 8 grams of protein per cup, or 7 grams per 100 grams.
10. Seitan - Seitan is a gluten protein made from wheat. It’s a vegetarian patty alternative to tofu and some people like it better because it’s higher in protein. Each three-ounce serving has 9.5 grams of carbohydrates and 18 grams of protein.
11. Dark & Raw Chocolate - This may surprise some people, but quality dark chocolate is a perfect low-carb treat. Choose real dark chocolate with at least 70–85% cocoa content. This ensures that it doesn’t contain much sugar.
Dark chocolate has numerous benefits, such as improved brain function and blood pressure. Studies also show that people who eat dark chocolate have a much lower risk of heart disease.
Raw chocolate – also called cacao nibs – is unprocessed, so there’s no dairy or added sugars. It has 4 grams of protein and 9 carbs (all from dietary fiber) per serving.
When looking at the listed carb numbers below, keep in mind that about 25% of the carbs in dark chocolate are fiber, which lowers the total digestible net carb content. Carbs: 13 grams per 1-ounce piece, or 46 grams per 100 grams. This depends on the type, so make sure to read the label.
12. Quinoa - This grain has become a popular rice or pasta replacement because it’s gluten-free. It’s also a complete protein, so although it only has 4.4 grams compared to 21 grams of carbs, you’ll get all your essential amino acids.
*Keep in mind quinoa is a Quinoa is a whole-grain seed - a starchy food so eat it in moderation. It is favored in low-carb diets over rice because quinoa has fewer calories and carbs than rice. It is protein packed and is fairly rich antioxidants. It is full of potassium and magnesium which helps to lower blood pressure.
13. Beef Jerky - If you’re looking for a high-protein snack, this is the favorite of hikers and outdoor enthusiasts. Look for low-sugar or no-sugar-added varieties and you can keep the carbs to 6 grams as compared to 11 grams of protein per serving.
It is best to stay away from store bought jerky due to high content of salt and possibly sugars. It is highly processed. For a low-carb diet you can make this tasty snack at home - recipe at this link.
14. Lean Beef - Red meat like beef is free from carbs and full of protein. Beef is highly satiating and loaded with important nutrients like iron and vitamin B12. There are dozens of different types of beef, from ribeye steak to ground beef to hamburger. There are leaner cuts available, so don’t think you have to opt for the fatty ribeye. Depending on the cut, you’ll find anywhere from 29-36 ounces of protein per four-ounce portion.
Roast beef make a perfect rolled snack, or an ideal sandwich meat. It has no carbohydrates – that means zero carbs – as compared to a whopping 9 grams of protein.
*Steer clear of beef if for heart-healthy reasons.
15. Lamb - Lamb is considered a red meat, so steer clear if you’re trying to avoid them for heart-health reasons. When it comes to protein and carbs, though, you’ll get zero carbs and 27.5 grams of protein for every four-ounce serving.
Like beef, lamb contains many beneficial nutrients, including iron and vitamin B12. Lamb is often grass-fed, and tends to be high in the beneficial fatty acid conjugated linoleic acid (CLA)
16. Pork - Pork is another delicious type of meat that is a favorite of many low-carb dieters. Pork is delicious and carb-free! Opt for the leaner cuts (like pork chops and tenderloins) if you’re avoiding fatty foods. Each serving gives you about 22 grams of protein.
Bacon is a pork but it is a processed meat, and therefore definitely not a health food. However, it’s generally acceptable to eat moderate amounts of bacon on a low-carb diet.
17. Turkey: Ground or Whole - This inexpensive beef alternative is great for chilies and burgers. Each serving is carb-free and adds 22 grams of protein to your day.
Turkey from your deli: two-ounce serving will provide 11 grams of protein and only 2 grams of carbohydrates. But it is best to cook your turkey and slice it yourself - to minimize the amount of sugars and sodium in the meat.
18. Chicken - Chicken is among the world's most popular meats. It’s high in many beneficial nutrients and an excellent source of protein.
If you're on a low-carb diet, it may be a better choice to go for fattier cuts like wings and thighs. Or opt for chicken breasts if you also want to keep the fats to a minimum. Thighs may be juicier, but they also contain more fat. Each chicken breast has 31 grams of protein and zero carbs.
*If you have taken in all of your oils for the day or just want to cut out oil you can buy canned tuna with water.
20. Fish (Other Types) - Fish and other seafoods tend to be incredibly nutritious and healthy. They’re particularly high in B12, iodine and omega-3 fatty acids — all nutrients of which many people don't get enough. Like meat, almost all types of fish and seafood contain next to no carbs.
Highlighted are the best fish for low-carb diets:
Salmon is one of the most popular types of fish among health-conscious individuals for good reason. It’s a fatty fish, which means it contains significant amounts of heart-healthy fats in this case omega-3 fatty acids. Salmon is also loaded with vitamin B12, iodine and a decent amount of vitamin D3, also contains no carbs and is low in calories.
Trout is a type of fatty fish that is loaded with omega-3 fatty acids and other important nutrients, much like salmon. Low in calories and zero in carbs.
Cod is another good choice. It is a versatile, flaky white fish that’s perfect for sandwiches, salads, or tacos. It’s low in fat and contains 20 grams of protein and zero carbs per serving. Health benefits much like salmon. No carbs and very little in calories.
Sardines are oily fish that are generally eaten almost whole, including their bones. Sardines are among the most nutrient-dense foods on the planet and contain almost every single nutrient that you body needs. They contain no carbs and hardly any calories.
Other good choices are: Haddock, Herring, Catfish and Halibut.
21. Shellfish - It’s a shame that shellfish rarely makes it onto people's daily menus, as they’re one of the world's most nutritious foods. In fact, they rank close to organ meats in their nutrient density and are low in carbs.
Shrimp for can be used in almost anything – stir fries, shrimp and grits, or on a salad. Each serving will have less than 1 gram of carb and 17 grams of protein.
Crab may be expensive, but it has such a sweet and luscious flavor – making it worth the price. You’ll get 20 grams of protein for every three-ounce portion (and zero carbs).
Other good shellfish: Oyster, clams, lobster, crayfish, mussels and scallops.
22. Avocados - The avocado is a unique type of fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are also extremely high in fiber and potassium and contain decent amounts of other nutrients. When looking at the listed carb numbers below, keep in mind that the majority, or about 78% of the carbs in avocado are fiber. Therefore, it contains almost no digestible net carbs.
23. Vegetables (Some of Them) - Not all vegetables will make this list because some of them are high in carbs (sugars). The veggies that will not make it in a low-carb diet list are the starchy varieties and corn that are well suited for the high-carb diets. Low-carb diet vegetables are all the other vegetables.
Starchy vegetables include corn, parsnips, green lima beans, green peas, plantains, sweet potatoes, acorn squash, butternut squash and canned pumpkin.
Turnips are lower in starch than potatoes so is sometimes eaten in a low-carb diet. The reason turnips are lower in starch is because much of a turnip’s weight and volume comes from water. Turnips are a satiating, low-calorie food, largely because of their water and fiber content. Although they do contain moderate amounts of iron, magnesium and B vitamins, turnips are highest in vitamin C and potassium.
The best vegetables for low carb diets include: spinach, kale, broccoli, cauliflower, cabbage, okra, all pepper (capsicum) types, onions, garlic, mushrooms, *tomatoes, *avocados, leeks, squash, zucchini (courgette), brussels sprouts, radishes, pumpkin, cucumber, asparagus, lettuces, endive, artichokes, eggplant (aubergine), salad greens, turnip greens, collard greens, celery, green beans & bean sprouts.
*Keep in mind avocados and tomatoes are a fruit but sometimes considered a vegetable.
24. Fruits (Some of Them) - Not all fruits will make this list. Fruits are generally high in carbs. For this reason, you need to moderate your fruit intake on a low-carb diet.
On a very low-carb diet, it's probably a good idea to avoid some fruits, especially sweet and dried fruits, which have high carb counts.
Examples of Bad to Eat Fruits on a Low-Carb Diet:
- Banana (1 medium): 27 grams of carbs, 3 of which are fiber
- Raisins (1 ounce / 28 grams): 22 grams of carbs, 1 of which is fiber
- Dates (2 large): 36 grams of carbs, 4 of which are fiber
- Mango, sliced (1 cup / 165 grams): 28 grams of carbs, 3 of which are fiber
If you are on a low-carb diet limit your in-take or cut these fruits out completely from your diet: Bananas, Grapes, Pears, Apples, Blueberries, Pineapples, Oranges, Mangos, Dates & Raisins.
Low-carb fruits that are fine to eat but should still be limited: Strawberries, Lemons, Limes, Olives, *Tomatoes, Cantaloupes, Peaches, Apricots, Kiwis, Oranges, Watermelons, and *Avocados. Additionally, berries are usually considered acceptable on a low-carb diet as long as they are eaten in moderation.
Many fruits should be limited on a low-carb diet, depending on your personal carb tolerance. That said, berries can sometimes be enjoyed. Some fruits are relatively low in carbohydrates and perfectly suitable for people on a low-carb diet. These include tomatoes, watermelon, avocado and various berries.
*Keep in mind avocados and tomatoes are a fruit but sometimes considered a vegetable.
Low-carb friendly fats & oils include extra virgin olive oil, butter, coconut oil, avocado oil, lard and tallow. One can also use these in moderation: bacon fat.
Avoid all of them on a low-carb diet and other healthy choice diets:
- Soybean oil
- Corn oil
- Cottonseed oil
- Canola oil
- Rapeseed oil
- Sunflower oil
- Sesame oil
- Grapeseed oil
- Safflower oil
- Rice bran oil
- Vegetable oil
26. Herbs, Spices and Condiments - There is an endless variety of delicious herbs, spices and condiments. Most of them are very low in carbs but pack a powerful nutritional punch and help add flavor to your meals.
Some notable examples include salt, pepper, cayenne, garlic, ginger, cinnamon, basil, rosemary, sage, peppermint, parsley, turmeric, mustard, thyme, dill and oregano.
27. Salad Dressings - A wide variety of salads can be enjoyed regularly on a low-carb diet. However, commercial dressings - especially low-fat and fat-free varieties - often end up adding more carbs than you might expect.
For example, 2 tablespoons (30 ml) of fat-free French dressing contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs.
Many people commonly use more than 2 tablespoons (30 ml), particularly on a large entrée salad. To minimize carbs, dress your salad with a creamy, full-fat dressing. Better yet, use a splash of vinegar and olive oil, which is linked to improved heart health and may aid weight loss.
Here are 10 low-carb, Keto-friendly salad dressings to make at home at this link. Look online for more recipes.
Avoid fat-free and low-fat salad dressings, which are typically high in carbs. Use full fat creamy dressings or olive oil and vinegar instead.
Water should be your go-to beverage, no matter what the rest of your diet looks like.
Club soda is basically water with added carbon dioxide. It’s perfectly acceptable as long as it’s sugar free. Read the label to make sure.
Despite having been demonized in the past, coffee is actually very healthy and one of the biggest source of dietary antioxidants. What’s more, coffee drinkers have been shown to live longer and have a lower risk of several serious diseases, including type 2 diabetes, Parkinson's disease and Alzheimer's. Just make sure not to add anything unhealthy to your coffee - black is best, but some full-fat milk or heavy cream is fine as well.
Tea, especially green tea, has been studied quite thoroughly and shown to have various impressive health benefits. It may even slightly boost fat burning. Full fat milk or heavy cream is fine to add to it if you drink it that way.
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The Bottom Line: Eating fewer carbs can have impressive health benefits and doesn’t have to be complicated. Most low-carbs foods are healthy, nutritious and incredibly delicious. What’s more, they’re highly diverse, covering many major food categories, including meats, fish, vegetables, fruits, dairy products and many more. A healthy, low-carb diet based on real foods can help you lose weight and improve your overall health.
Keep in mind that if you eat too much of these incredibly delicious foods - especially nut butters - they can prevent you from losing weight. But you can still eat many indulgent foods while enjoying the amazing metabolic benefits of a low-carb/ketogenic diet.
Remember the majority of foods on a low-carb diet should be unprocessed, whole foods like meats, fish, eggs, various vegetables, nuts, seeds, healthy fats and maybe even some fruit.
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Sources:
Ultimate List of High Protein & Low Carb Foods
Healthy Low Carb Foods That Taste Incredible
6 Indulgent Foods That Are Low Carb
Are Turnips a Starchy Vegetable?
Quinoa vs Rice
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