Low Carb Foods List: 60+ Foods With Carbs Per Serving (Keto-Friendly)

Low carb eating has exploded in popularity—and for good reason. Whether you’re doing keto, managing blood sugar, or simply reducing carbs for weight loss, knowing which foods fit your limits is essential.

This guide gives you everything in one place: 60+ low carb foods with exact carb counts per 100g AND per typical serving, keto-friendly indicators, and net carb calculations. No more guessing whether that vegetable will kick you out of ketosis or blow your carb budget.

Bookmark this page. You’ll use it every time you shop or meal plan.

Want to know your ideal carb intake? Our Macro Calculator calculates personalized targets for any goal—including keto and low-carb approaches.

Understanding Carbs: Total vs. Net

Before diving into the lists, let’s clarify the carb counting methods:

Total Carbs: Everything—fiber, sugar, starches. This is what nutrition labels show.

Net Carbs: Total carbs minus fiber (and sugar alcohols if applicable). This is what most low-carb dieters track because fiber doesn’t spike blood sugar.

Formula: Net Carbs = Total Carbs - Fiber

Example: Avocado has 9g total carbs per 100g, but 7g is fiber. Net carbs = 2g.

Throughout this guide, we provide both numbers so you can use whichever method you prefer.

Carb Limits by Diet Type

Diet Style	Daily Carb Target	Focus
Strict Keto	Under 20g net	Ketosis
Standard Keto	20-50g net	Ketosis with flexibility
Low Carb	50-100g total	Moderate reduction
Moderate Low Carb	100-150g total	Sustainable long-term

Zero and Near-Zero Carb Foods

These foods have essentially no carbs and can be eaten freely on any low-carb diet.

Meats (0g Carbs)

All plain, unprocessed meats have zero carbs:

Food	Carbs per 100g	Protein	Fat	Keto?
Chicken breast	0g	31g	3.6g	✅
Chicken thigh	0g	26g	7g	✅
Turkey breast	0g	30g	1g	✅
Ground beef (85%)	0g	24g	15g	✅
Ribeye steak	0g	24g	18g	✅
Sirloin steak	0g	27g	8g	✅
Pork tenderloin	0g	27g	4g	✅
Pork chop	0g	26g	8g	✅
Bacon	0g	37g	42g	✅
Lamb chop	0g	25g	17g	✅
Duck breast	0g	23g	6g	✅

Watch out for: Processed meats like sausages, hot dogs, and deli meats may contain fillers that add carbs. Always check labels. Marinated or breaded meats contain significant carbs.

Chicken breast macros | Steak macros | Bacon macros

Seafood (0g Carbs)

Most plain seafood is zero carb:

Food	Carbs per 100g	Protein	Fat	Keto?
Salmon	0g	25g	13g	✅
Tuna	0g	30g	1g	✅
Cod	0g	23g	1g	✅
Tilapia	0g	26g	3g	✅
Shrimp	0g	24g	0.3g	✅
Crab	0g	19g	1.5g	✅
Lobster	0g	19g	1g	✅
Scallops	2.4g	17g	0.8g	✅
Mussels	7g	24g	4g	⚠️
Oysters	5g	9g	2g	⚠️

Note: While most fish and shellfish are zero carb, scallops, mussels, oysters, and clams contain small amounts of carbs naturally. Still keto-friendly in normal portions.

Salmon macros | Shrimp macros | Tuna macros

Eggs (Near Zero)

Food	Carbs per 100g	Per Unit	Keto?
Whole egg	1.1g	0.6g per egg	✅
Egg white	0.7g	0.2g per white	✅
Egg yolk	3.6g	0.6g per yolk	✅

Eggs are a low-carb diet staple. At 0.6g carbs per egg, you can eat 6 eggs and only consume 3.6g carbs.

Eggs macros

Fats and Oils (0g Carbs)

All pure fats and oils are zero carb:

Food	Carbs	Fat	Notes
Olive oil	0g	100g	Heart-healthy
Coconut oil	0g	100g	Good for cooking
Avocado oil	0g	100g	High smoke point
Butter	0g	81g	Per 100g
Ghee	0g	100g	Clarified butter
Lard	0g	100g	Pork fat
MCT oil	0g	100g	Keto favorite

Butter macros

Low Carb Vegetables

Vegetables are where carb counting gets interesting. Some are virtually carb-free; others will blow your budget fast.

Very Low Carb Vegetables (Under 3g Net Carbs per 100g)

These vegetables are essentially “free” on low-carb diets:

Vegetable	Total Carbs	Fiber	Net Carbs	Per Cup	Keto?
Spinach	3.6g	2.2g	1.4g	1g	✅
Lettuce (romaine)	3.3g	2.1g	1.2g	1g	✅
Celery	3g	1.6g	1.4g	1.5g	✅
Cucumber	3.6g	0.5g	3.1g	2g	✅
Zucchini	3.1g	1g	2.1g	2.5g	✅
Asparagus	3.9g	2.1g	1.8g	2.5g	✅
Radishes	3.4g	1.6g	1.8g	2g	✅
Mushrooms	3.3g	1g	2.3g	1.5g	✅
Bok choy	2.2g	1g	1.2g	1g	✅
Arugula	3.7g	1.6g	2.1g	0.5g	✅

Best for keto: Spinach and leafy greens are the ultimate low-carb vegetables. You can eat 3 cups of spinach for under 3g net carbs.

Spinach macros | Asparagus macros

Low Carb Vegetables (3-6g Net Carbs per 100g)

Still keto-friendly but count them:

Vegetable	Total Carbs	Fiber	Net Carbs	Per Cup	Keto?
Broccoli	6.6g	2.6g	4g	4g	✅
Cauliflower	5g	2g	3g	3g	✅
Bell pepper (green)	4.6g	1.7g	2.9g	4g	✅
Cabbage	5.8g	2.5g	3.3g	3g	✅
Green beans	7g	3.4g	3.6g	4g	✅
Tomato	3.9g	1.2g	2.7g	5g	✅
Eggplant	6g	3g	3g	3g	✅
Brussels sprouts	9g	3.8g	5.2g	5g	⚠️
Kale	9g	4.1g	4.9g	6g	⚠️
Spaghetti squash	7g	1.5g	5.5g	7g	⚠️

Best “pasta replacement”: Cauliflower (3g net) can be riced, mashed, or made into pizza crust. Spaghetti squash (5.5g net) is higher but works as a pasta alternative.

Broccoli macros | Cauliflower macros | Bell peppers macros

Moderate Carb Vegetables (6-12g Net Carbs per 100g)

Eat in small portions on keto; more freely on general low-carb:

Vegetable	Total Carbs	Fiber	Net Carbs	Per Cup	Keto?
Bell pepper (red)	6g	2.1g	3.9g	6g	⚠️
Onion	9.3g	1.7g	7.6g	11g	⚠️
Butternut squash	12g	2g	10g	16g	❌
Carrots	9.6g	2.8g	6.8g	9g	⚠️
Beets	10g	2.8g	7.2g	13g	❌
Peas	14g	5g	9g	14g	❌

Caution: Onions are easy to overdo—they add up fast when sautéed. Use sparingly on strict keto.

Carrots macros

High Carb Vegetables to Avoid

These don’t fit most low-carb diets:

Vegetable	Net Carbs per 100g	Per Serving	Keto?
Potato	15g	30g (1 medium)	❌
Sweet potato	17g	24g (1 medium)	❌
Corn	16g	26g (1 ear)	❌
Parsnips	13g	20g (1 cup)	❌

Potato macros | Sweet potato macros

Low Carb Dairy

Most dairy is naturally low in carbs. The exceptions are milk and sweetened products.

Cheese (Very Low Carb)

Cheese	Carbs per 100g	Per 1 oz (28g)	Keto?
Cheddar	1.3g	0.4g	✅
Parmesan	3.2g	0.9g	✅
Mozzarella	2.2g	0.6g	✅
Brie	0.5g	0.1g	✅
Cream cheese	4.1g	1.2g	✅
Swiss	5.4g	1.5g	✅
Blue cheese	2.3g	0.7g	✅
Feta	4.1g	1.2g	✅
Goat cheese	0.9g	0.3g	✅
Gouda	2.2g	0.6g	✅

Best for keto: Brie and goat cheese have the lowest carbs. All hard cheeses are essentially “free” foods for carb counting.

Watch out for: Processed cheese products and cheese spreads often contain added starches that increase carbs.

Cheese macros

Yogurt and Cream

Product	Carbs per 100g	Per Serving	Keto?
Greek yogurt (plain, full-fat)	3.6g	9g per cup	✅
Greek yogurt (plain, nonfat)	3.9g	10g per cup	✅
Heavy cream	2.8g	0.4g per tbsp	✅
Sour cream	4.6g	2.4g per 2 tbsp	✅
Cottage cheese	3.4g	6g per cup	✅
Regular yogurt (plain)	7g	17g per cup	⚠️
Flavored yogurt	15-20g	25-40g per cup	❌

Best choices: Full-fat Greek yogurt and cottage cheese are protein-rich and low-carb. Heavy cream works for coffee and cooking.

Avoid: Flavored yogurts, even “light” varieties—they’re loaded with sugar or artificial sweeteners with carb fillers.

Greek yogurt macros | Cottage cheese macros

Milk Alternatives

Product	Carbs per 100ml	Per Cup (240ml)	Keto?
Unsweetened almond milk	0.3g	1g	✅
Unsweetened coconut milk	0.5g	1g	✅
Unsweetened soy milk	1g	3g	✅
Half and half	4.3g	10g	⚠️
Whole milk	5g	12g	⚠️
Skim milk	5g	12g	⚠️
Oat milk	7g	16g	❌

Best for keto: Unsweetened almond or coconut milk at 1g carbs per cup. Use in coffee, smoothies, and recipes.

Milk macros

Low Carb Fruits

Fruit is tricky on low-carb diets. Most fruits are high in natural sugars, but berries and some melons work well.

Lowest Carb Fruits (Keto-Friendly)

Fruit	Total Carbs	Fiber	Net Carbs	Per Cup	Keto?
Raspberries	12g	6.5g	5.4g	7g	✅
Blackberries	10g	5.3g	4.3g	6g	✅
Strawberries	7.7g	2g	5.7g	9g	✅
Watermelon	7.5g	0.4g	7g	11g	⚠️
Cantaloupe	8g	0.9g	7g	12g	⚠️
Coconut (unsweetened)	6g	4g	2g	3g	✅
Lemon/Lime	9g	2.8g	6g	2g per fruit	✅

Best for keto: Raspberries and blackberries—high fiber means very low net carbs. A half-cup serving is only 3g net carbs.

Tip: Use berries as a topping rather than the main component. A few berries on Greek yogurt adds flavor without many carbs.

Strawberries macros | Blueberries macros

Moderate Carb Fruits (Limit on Keto)

Fruit	Total Carbs	Fiber	Net Carbs	Per Medium	Keto?
Blueberries	14g	2.4g	12g	17g/cup	⚠️
Peach	10g	1.5g	8.5g	13g	⚠️
Plum	11g	1.4g	9.6g	7g	⚠️
Clementine	12g	1.7g	10g	9g	⚠️
Cherries	16g	2g	14g	22g/cup	❌

High Carb Fruits to Avoid

Fruit	Net Carbs per 100g	Per Medium	Keto?
Banana	20g	24g	❌
Apple	12g	21g	❌
Grapes	17g	26g/cup	❌
Mango	13g	35g	❌
Pineapple	12g	78g/cup	❌
Orange	9g	12g	⚠️

Banana macros | Apple macros

Low Carb Nuts and Seeds

Nuts and seeds are keto-friendly fats with varying carb content. Portion control matters—they’re calorie-dense.

Lowest Carb Nuts

Nut	Total Carbs	Fiber	Net Carbs	Per 1 oz (28g)	Keto?
Pecans	4g	2.7g	1.3g	1g	✅
Brazil nuts	3.5g	2.1g	1.4g	1g	✅
Macadamias	5g	2.4g	2.6g	1.5g	✅
Walnuts	4g	1.9g	2.1g	2g	✅
Hazelnuts	5g	2.7g	2.3g	2g	✅
Almonds	6g	3.5g	2.5g	2.5g	✅
Peanuts	5g	2.4g	2.6g	2g	✅
Pine nuts	4g	1.1g	2.9g	3g	✅
Pistachios	8g	3g	5g	5g	⚠️
Cashews	9g	0.9g	8.1g	8g	⚠️

Best for keto: Pecans, Brazil nuts, and macadamias have the lowest net carbs. A generous handful stays under 3g net carbs.

Watch out for: Cashews are significantly higher in carbs than other nuts. One serving (1 oz) has 8g net carbs—nearly half a strict keto day’s limit.

Almonds macros

Seeds

Seed	Total Carbs	Fiber	Net Carbs	Per 1 oz (28g)	Keto?
Flax seeds	8g	7.6g	0.4g	0g	✅
Chia seeds	12g	9.8g	2.2g	1g	✅
Hemp seeds	2.6g	1.2g	1.4g	1g	✅
Pumpkin seeds	4g	1.1g	2.9g	4g	✅
Sunflower seeds	6g	2.4g	3.6g	4g	✅
Sesame seeds	7g	3.2g	3.8g	4g	✅

Best for keto: Flax and chia seeds are essentially carb-neutral due to high fiber. Use in smoothies, baking, and as egg replacements.

Nut Butters

Butter	Net Carbs per 2 tbsp	Keto?
Almond butter	3g	✅
Peanut butter (natural)	4g	✅
Macadamia butter	2g	✅
Cashew butter	9g	⚠️

Tip: Choose natural nut butters without added sugar. Many commercial brands add sweeteners that increase carbs significantly.

Peanut butter macros

Low Carb Snacks and Condiments

Zero/Low Carb Snacks

Snack	Carbs per Serving	Keto?
Pork rinds	0g	✅
Beef jerky (plain)	3g per oz	✅
String cheese	0.5g	✅
Hard-boiled eggs	0.6g	✅
Deli meat roll-ups	1g per 2 oz	✅
Pepperoni slices	0g	✅
Olives (10 large)	1g	✅
Pickles	1g	✅
Celery + cream cheese	2g	✅
Dark chocolate (85%+)	5g per oz	⚠️

Best grab-and-go: String cheese and hard-boiled eggs require zero prep and fit any carb budget.

Dark chocolate macros

Condiments and Sauces

Condiment	Carbs per tbsp	Keto?
Mayonnaise	0g	✅
Mustard	0.5g	✅
Hot sauce	0g	✅
Soy sauce	0.5g	✅
Vinegar	0g	✅
Ranch dressing	1g	✅
Blue cheese dressing	1g	✅
Pesto	1g	✅
Salsa	1g	✅
BBQ sauce	6g	❌
Ketchup	4g	⚠️
Teriyaki sauce	6g	❌
Honey mustard	5g	❌

Best for keto: Mayo, mustard, hot sauce, and vinegar are essentially carb-free. Use ranch or blue cheese for salads.

Avoid: Sweet sauces like BBQ, teriyaki, and honey mustard add up quickly. Even “sugar-free” versions often contain carbs.

Low Carb Beverages

Zero Carb Drinks

Beverage	Carbs	Notes
Water	0g	Best choice
Sparkling water	0g	Unsweetened
Black coffee	0g	No added sugar
Unsweetened tea	0g	Hot or iced
Diet soda	0g	Artificial sweeteners
Bone broth	0g	Electrolytes

Low Carb Alcoholic Drinks (if drinking)

Drink	Carbs	Notes
Dry wine (5 oz)	3-4g	Red or white
Champagne (5 oz)	2g	Brut only
Vodka/Gin/Whiskey (1.5 oz)	0g	Straight spirits
Light beer	3-6g	Check brand
Regular beer	10-15g	Avoid

Note: Alcohol stalls ketosis and weight loss regardless of carb content. Your body prioritizes processing alcohol over burning fat.

Low Carb Meal Building: Quick Reference

Low Carb Breakfast Ideas

Meal	Net Carbs
3 eggs + 2 strips bacon	2g
Greek yogurt + raspberries + almonds	8g
Cheese omelet + avocado	4g
Smoked salmon + cream cheese	2g
Chia pudding + coconut	5g

Low Carb Lunch Ideas

Meal	Net Carbs
Cobb salad (chicken, bacon, eggs, cheese)	6g
Lettuce wrap burgers	4g
Tuna salad on cucumber slices	3g
Chicken Caesar (no croutons)	5g
Deli meat + cheese roll-ups	2g

Low Carb Dinner Ideas

Meal	Net Carbs
Steak + broccoli + butter	5g
Salmon + asparagus	4g
Chicken thighs + cauliflower mash	6g
Bunless burger + side salad	5g
Pork chops + green beans	5g

Low Carb Snack Ideas

Snack	Net Carbs
1 oz almonds	2.5g
String cheese (2)	1g
Hard-boiled eggs (2)	1g
Celery + 2 tbsp peanut butter	4g
1/4 cup raspberries + cream	3g

Printable Low Carb Grocery List

Proteins (0g carbs)

• Chicken breast
• Chicken thighs
• Ground beef (85% lean)
• Steak (any cut)
• Pork chops
• Bacon (sugar-free)
• Salmon
• Shrimp
• Tuna (canned)
• Eggs

Vegetables (under 5g net)

• Spinach
• Lettuce
• Broccoli
• Cauliflower
• Zucchini
• Asparagus
• Green beans
• Bell peppers
• Mushrooms
• Cucumber

Dairy

• Butter
• Heavy cream
• Cheddar cheese
• Cream cheese
• Greek yogurt (plain)
• Mozzarella
• Parmesan

Fats

• Olive oil
• Avocado oil
• Coconut oil
• Avocados

Nuts/Seeds (1 oz portions)

• Almonds
• Macadamias
• Pecans
• Walnuts

Fruits (small portions)

• Raspberries
• Blackberries
• Strawberries

Pantry

• Almond butter
• Mayonnaise
• Mustard
• Hot sauce
• Coconut milk (unsweetened)

The Bottom Line

Eating low carb becomes simple once you know what’s safe and what to avoid:

Eat freely: Meat, fish, eggs, cheese, butter, oils, leafy greens

Eat in moderation: Above-ground vegetables, berries, nuts, full-fat dairy

Minimize or avoid: Bread, pasta, rice, potatoes, most fruits, sugar, processed foods

The key is knowing the carb counts—now you have them all in one place.

For more on balancing your macros beyond just carbs, our guides on protein, carbohydrates, and healthy fats explain how each macronutrient works. And if you’re considering keto specifically, our macro diet vs keto comparison breaks down the differences.

Ready to calculate your personalized macro targets? Our Macro Calculator gives you exact numbers for any approach—keto, low-carb, or balanced macros.