Low-carb diets have gained significant popularity due to their association with various health advantages, including improved blood sugar control, reduced triglyceride levels, and effective weight management. These dietary patterns emphasize minimizing the consumption of high-carbohydrate foods such as grains and starchy vegetables, while prioritizing nutrient-dense, low-carb alternatives. If you’re exploring a low-carb lifestyle or simply curious about incorporating more low-carb options into your diet, understanding which foods are naturally low in carbohydrates is essential.
Here are 25 nutritious foods that are naturally low in carbohydrates, perfect for anyone following a low-carb eating plan.
1. Artichokes
For those embracing low-carb diets, maintaining digestive health is crucial, and fiber-rich, low-carb foods are key. Artichokes are an excellent choice, boasting 6.84 grams of fiber per medium cooked artichoke. With only 14.4 grams of carbohydrates in the same serving, artichokes are a smart addition to any low-carb meal plan. Beyond fiber, they are also rich in vitamin C, folate, and other vital nutrients.
Alt text: Cooked artichoke heart, a high-fiber and low-carb food choice for ketogenic and low-carbohydrate diets.
2. Avocado
Avocados are celebrated as a low-carb, high-fiber fruit, making them a cornerstone of popular low-carb diets like the ketogenic diet. Just half an avocado provides 6.75 grams of fiber and a mere 8.5 grams of carbohydrates. Furthermore, avocados are packed with essential vitamins and minerals, including folate, potassium, magnesium, vitamin C, and vitamin E. They are also a valuable source of antioxidants, such as carotenoids, which combat cellular damage from oxidative stress.
Alt text: Fresh halved avocado, a creamy and nutritious low-carb fruit rich in healthy fats and fiber, ideal for low-carbohydrate meal plans.
3. Eggs
Eggs are a nutritional powerhouse, offering a wealth of protein and healthy fats while being naturally low in carbohydrates. A single large egg contains 6.3 grams of protein, 5.3 grams of fat, and less than one gram of carbohydrate. They are also excellent sources of vitamin A, vitamin B12, selenium, and numerous other essential nutrients. Notably, egg yolks are incredibly nutrient-dense, containing nearly every vitamin except vitamin C. For a satisfying and low-carb breakfast, try combining eggs with low-carb vegetables and cheese.
Alt text: Chicken eggs in a carton, a staple low-carb food providing high-quality protein and essential nutrients for a ketogenic diet.
4. Asparagus
Asparagus stands out as another low-carb vegetable with an exceptional nutritional profile. A one-cup serving of cooked asparagus contains only 7.4 grams of carbohydrates while delivering 15% of the Daily Value for vitamin C and an impressive 67% for folate. Asparagus is also rich in potent antioxidants like glutathione and quercetin, which enhance the body’s natural defenses against oxidative damage.
Alt text: Fresh asparagus spears, a low-carbohydrate vegetable packed with vitamins, minerals, and antioxidants, suitable for low-carb diets.
5. Peppers
For a low-carb vegetable that supports healthy skin, boosts your immune system, and offers a variety of health benefits, peppers are an excellent choice. Not only are they low in carbohydrates, but peppers are also one of the richest sources of vitamin C, a vital nutrient for immune function and collagen synthesis. A large sweet red pepper contains a mere 5.5 grams of carbohydrates but provides over 130% of the Daily Value for vitamin C.
Alt text: Red bell pepper, a sweet and crunchy low-carb vegetable high in vitamin C and antioxidants, perfect for ketogenic meals.
6. Fish
When adhering to a high-fat, low-carb diet like keto, it’s crucial to choose foods abundant in healthy fats and low in carbohydrates. Fish, particularly fatty varieties such as salmon, sardines, and trout, are ideal. They are rich in omega-3 fatty acids, including DHA and EPA, which are essential for regulating inflammation and supporting overall health. All fresh seafood is naturally low in carbohydrates and high in protein, making fish and shellfish excellent choices for low-carb diets.
Alt text: Grilled salmon fillet, a delicious and nutritious low-carb food rich in omega-3 fatty acids and protein, ideal for ketogenic and low-carb eating.
7. Cauliflower
Cauliflower is a versatile vegetable frequently used as a low-carb substitute for grains and grain-based products. It can be finely chopped and used in place of rice in dishes like stir-fries. One cup of cooked cauliflower contains just 5.1 grams of carbohydrates and 28.6 calories, while being rich in nutrients like folate and vitamin K.
Alt text: Whole head of cauliflower, a versatile low-carb vegetable that can be used as a substitute for rice and other high-carb foods in ketogenic recipes.
8. Brussels Sprouts
Although sometimes overlooked, Brussels sprouts are highly nutritious, low in carbohydrates, and delicious when properly prepared. They fit seamlessly into most low-carb diets, providing six grams of fiber and only 14.4 grams of carbohydrates per cooked cup. Beyond their low-carb profile, Brussels sprouts are rich in beneficial compounds like carotenoids and glucosinolates, which have powerful antioxidant properties and protect cells from oxidative damage. Try roasting Brussels sprouts with olive oil and seasonings, or shave them raw into salads.
Alt text: Roasted Brussels sprouts, a flavorful and fiber-rich low-carb vegetable side dish, suitable for ketogenic and low-carbohydrate diets.
9. Unsweetened Coconut
Coconut, especially in its unsweetened form, is a high-fiber, low-carb ingredient often used in low-carb recipes. Coconut flour and flakes can be used to create low-carb baked goods and enhance the fiber and fat content of various dishes. A one-ounce serving of unsweetened dried coconut meat provides 6.69 grams of carbohydrates, 4.62 grams of fiber, and 18.3 grams of fat, making it a favorite among those following the very low-carb keto diet. Always choose unsweetened coconut products to avoid added sugars and higher carbohydrate content.
Alt text: Unsweetened shredded coconut, a high-fiber and low-carb ingredient ideal for ketogenic baking and adding healthy fats to low-carbohydrate recipes.
10. Mushrooms
Incorporating mushrooms into your diet can significantly boost your intake of essential nutrients like fiber, potassium, and selenium. Selenium is a mineral crucial for creating selenoproteins, which protect cells from oxidative damage and are necessary for thyroid hormone production. Mushrooms are naturally low in carbohydrates and high in fiber; a one-cup serving of cooked white button mushrooms offers 3.43 grams of fiber and only 8.25 grams of carbohydrates.
Alt text: Variety of fresh mushrooms, a low-carbohydrate and nutrient-dense food rich in fiber, selenium, and potassium, suitable for low-carb meal plans.
11. Collard Greens
Collard greens are among the most nutritious leafy greens you can include in your diet. They are low in carbohydrates yet rich in fiber, calcium, vitamin K, and numerous other vitamins and minerals. A single cup of cooked collard greens provides 5.59 grams of fiber, nearly 20% of the Daily Value, and only 7.5 grams of carbohydrates. Try adding chopped collard greens to soups and stews or sautéing them with olive oil for a healthy and low-carb side dish.
Alt text: Steamed collard greens, a nutritious low-carbohydrate leafy green vegetable rich in fiber, vitamins, and minerals for ketogenic diets.
12. Raspberries
Raspberries are one of the lowest-carbohydrate fruits available. They are also packed with fiber and other important nutrients, including vitamin C, manganese, vitamin K, and antioxidant plant compounds like anthocyanins and ellagitannins. A one-cup serving of raspberries delivers an impressive 9.75 grams of fiber, nearly 35% of the Daily Value, and only 17.8 grams of carbohydrates, which is relatively low for fruit.
Alt text: Fresh raspberries in a bowl, a low-carbohydrate fruit rich in fiber, vitamins, and antioxidants, a healthy treat for low-carb diets.
13. Chia Seeds
Despite their small size, chia seeds are nutritional powerhouses. These tiny seeds are high in fiber, calcium, iron, and magnesium and are suitable for low-carb diets, containing only 11.9 grams of carbohydrates per ounce. Many people on low-carb diets struggle to meet their daily fiber needs, which can lead to digestive issues like constipation. Adding high-fiber foods like chia seeds can support digestive health and ensure adequate fiber intake.
Alt text: Chia seeds on a spoon, a high-fiber and low-carbohydrate seed that aids digestion and provides essential minerals for ketogenic eating.
14. Poultry
Poultry products such as chicken, turkey, and duck are staples in low-carb diets because they are naturally carbohydrate-free, provided they are not marinated or breaded with carb-containing ingredients. Incorporating protein-rich foods like chicken and turkey can enhance satiety after meals, which can support healthy weight loss. Protein is also vital for muscle maintenance, immune function, and numerous other bodily processes.
Alt text: Roasted chicken, a lean protein source and carb-free food, essential for muscle maintenance and weight management on low-carb diets.
15. Pecans
Nuts and seeds vary in carbohydrate content, making some better choices for low-carb diets than others. Pecans are lower in carbohydrates compared to many other nuts, containing only 3.94 grams of carbohydrates per ounce. They are an excellent low-carb snack, rich in fiber, vitamins, and minerals like thiamine, magnesium, phosphorus, and zinc. Pecans are also high in healthy fats, beneficial for high-fat, low-carb diets like keto.
Alt text: Pecans in hand, a low-carbohydrate nut rich in healthy fats, fiber, and minerals, a great snack for ketogenic and low-carb diets.
16. Macadamia Nuts
Similar to pecans, macadamia nuts are low in carbohydrates and rich in other essential nutrients like manganese, thiamine, and copper. Macadamia nuts provide 3.91 grams of carbohydrates per ounce, comparable to pecans. They can be enjoyed as a low-carb snack or processed into a low-carb breading for protein sources like fish and chicken.
Alt text: Macadamia nuts, a creamy and delicious low-carbohydrate nut rich in healthy fats and essential minerals, suitable for ketogenic diets.
17. Red Meat and Organ Meats
Red meat and organ meats like liver are excellent choices for low-carb diets. These meat products are very low in carbohydrates and high in protein and essential nutrients like vitamin B12 and iron, both crucial for healthy red blood cell production. A 3-ounce serving of steak contains zero grams of carbohydrates and 23.8 grams of protein, making it a filling option for those on low-carb diets.
Alt text: Grilled steak, a zero-carbohydrate and high-protein food source, ideal for ketogenic and low-carb meal plans focused on meat consumption.
18. Almond Flour
For those on a low-carb diet, traditional high-carb baked goods like bread and cake are typically avoided. However, low-carb flour alternatives like almond flour allow you to enjoy baked goods. Almond flour contains only 5.99 grams of carbohydrates per serving, significantly less than the 23.85 grams in the same serving of all-purpose flour. Combine almond flour with other low-carb ingredients like eggs and monk fruit sweetener to create delicious low-carb baked treats.
Alt text: Almond flour in a bowl, a low-carbohydrate flour alternative for baking ketogenic and gluten-free goods, made from ground almonds.
19. Turnips
Turnips can be steamed and mashed as a tasty, low-carb substitute for mashed potatoes. A one-cup serving of mashed turnips contains 11.6 grams of carbohydrates, significantly less than the 25.4 grams in the same serving of homemade mashed potatoes. In addition to being low in carbohydrates, turnips are rich in vitamin C and potassium.
Alt text: Mashed turnips, a creamy and low-carbohydrate alternative to mashed potatoes, rich in vitamins and fiber for low-carb diets.
20. Cacao Nibs
Cacao nibs are small pieces of crushed cacao beans with a rich, chocolatey flavor. Unlike most chocolate products, cacao nibs are low in carbohydrates, containing 14 grams per ounce, because they are unsweetened. Cacao nibs are also highly nutritious and loaded with antioxidants like catechin and epicatechin, which have powerful antioxidant properties. Try adding cacao nibs to low-carb desserts like monk fruit-sweetened chocolate avocado pudding.
Alt text: Cacao nibs, a low-carbohydrate and antioxidant-rich ingredient for ketogenic desserts, providing a chocolate flavor without added sugars.
21. Cheese
Cheeses like cheddar and goat cheese are very low in carbohydrates and high in protein, healthy fats, and nutrients like calcium. Cheese can enhance the protein and fat content of dishes, which is particularly beneficial for low-carb diets such as keto. A one-ounce serving of cheddar cheese provides 6.78 grams of protein, 9.46 grams of fat, and less than 1 gram of carbohydrates.
Alt text: Cheddar cheese slices, a low-carbohydrate dairy product rich in protein, calcium, and healthy fats, suitable for ketogenic and low-carb eating.
22. Olives
Olives are salty, low in carbohydrates, and high in healthy fats and fiber, making them a nutritious snack for low-carb diets. A ¼ cup serving of olives contains only 1.29 grams of carbohydrates, so they can be used to add flavor to salads, fish and meat dishes, snack boards, and other low-carb recipes without significantly increasing carbohydrate intake.
Alt text: Green and black olives in a bowl, a low-carbohydrate and salty snack rich in healthy fats and fiber, perfect for ketogenic diets.
23. Oils
For those following high-fat, low-carb diets like keto, regular consumption of healthy fat sources is essential for achieving and maintaining ketosis. Oils such as coconut oil and olive oil are carbohydrate-free, making them staples for keto dieters. Choosing healthy fats like antioxidant-rich olive oil can also promote heart health. Olive oil contains polyphenol antioxidants that help protect against atherosclerosis and heart disease.
Alt text: Olive oil being poured, a zero-carbohydrate and healthy fat source rich in antioxidants, essential for ketogenic and low-carb cooking and heart health.
24. Protein Powder
Protein powders are a convenient way to boost protein intake, especially for those on plant-based diets. While many plant-based protein sources like beans and lentils are high in carbohydrates, unsweetened protein powders like pea protein powder typically provide around 20 grams of protein and fewer than two grams of carbohydrates per serving. Protein powders can be added to low-carb desserts, soups, smoothies, and other dishes to increase protein content without increasing carbohydrate intake.
Alt text: Scoop of pea protein powder, a low-carbohydrate and plant-based protein supplement, ideal for boosting protein intake on ketogenic and low-carb diets.
25. Blackberries
Like raspberries, blackberries are low in carbohydrates and high in nutrients like fiber, vitamins, and minerals. Just 1 cup of blackberries contains 13.8 grams of carbohydrates and just under eight grams of fiber, covering 28.5% of the Daily Value for fiber. Blackberries are also rich in folate, vitamin K, vitamin C, and manganese, a mineral essential for energy metabolism and immune function.
Alt text: Blackberries in hand, a low-carbohydrate fruit rich in fiber, vitamins, and minerals, a healthy and delicious option for low-carb diets.
Who Might Consider Low-Carb Foods?
While anyone can benefit from incorporating low-carb foods into a balanced diet, they are particularly important for individuals following low-carb dietary patterns like the keto diet. Low-carb foods are also beneficial for people with diabetes, as they have a minimal impact on blood sugar levels compared to high-carb foods.
Here are several reasons why someone might choose to increase their intake of low-carb foods:
- To induce and maintain ketosis
- To manage elevated blood sugar levels
- To support weight loss efforts
- To help lower triglyceride levels
Furthermore, individuals with certain medical conditions such as epilepsy and polycystic ovarian syndrome (PCOS) may also experience benefits from adopting lower-carb dietary approaches.
Total vs. Net Carbs
The term “net carbs” refers to the carbohydrates remaining after subtracting the total fiber content and half the amount of sugar alcohols from the total carbohydrates in a food product. Net carbs are often considered to be the carbohydrates that the body actually absorbs. However, it’s important to note that “net carbs” is not a term officially recognized by the FDA or the American Diabetes Association. The effectiveness of counting net carbs versus total carbs is still debated, due to varying individual digestive responses and the diverse contributions of different types of fiber and sugar alcohols to total carbohydrate counts. The American Diabetes Association recommends that individuals with diabetes focus on counting total carbohydrates in food, rather than net carbs.
A Quick Review
Low-carb diets, which prioritize foods naturally low in carbohydrates, have been linked to numerous health benefits, including improved blood sugar levels and weight loss. For those following low-carb diets, a wide variety of nutrient-rich, low-carb foods are available, offering essential protein, fiber, healthy fats, vitamins, and minerals. Examples of nutritious low-carb foods include pecans, fish, cheese, avocados, olive oil, and Brussels sprouts, all of which can be enjoyed as part of a healthy low-carb lifestyle.
