Low Carbohydrate Foods List (40 Foods)

Low carbohydrate foods

Carbohydrates are probably the most inseparable part of our daily diet, they give meals flavor and are a source of energy in the form of glucose, which is utilized by all the tissues in our body and is primary fuel for the brain.

Although for most of us daily average carbohydrate consumption is definitely much more than is required by our organism.

Excessive carbohydrate inclusion in daily food ration is never a good thing, since it can place a huge metabolic load on the body and raise risk of obesity, cardiovascular diseases, type 2 diabetes and the list goes on.

To help you avoid all aforementioned complications, slim down your body and benefit your health, we will give you a list of 40 foods with low carbohydrate content which you can confidently include in your daily meals.

  • Vegetables

Nearly all vegetables are known to be very low on carbohydrates and loaded with beneficial vitamins, minerals, antioxidants.

That’s the reason why they are commonly recommended in diets by physicians and nutritionists. Most vegetables that grow above the ground are considered non-starchy.

There are practically no polysaccharide chains among the cellular structures, so these vegetables contain less carbohydrates.

Carb content is given for 100 grams of product:

1.Broccoli – 7.2g

2.Cauliflower – 5.3g

3.Mushrooms – 3.8g

4.Pepper – 7g

5.Asparagus – 4,3 g

6.Spinach – 3,4 g

7.Tomatoes – 4,5 g

8.Brussels sprouts – 7,5 g

9.Avocado 8,5 g

10.Turnip -6,2 g

11.Carrots – 7,6 g

12.Celery – 3,6 g

13.Cabbage – 4,2 g

14.Radishes – 3,3 g

15.Kale – 7 g

Noteworthy to mention, for most of the vegetables on the list, the carbohydrate content divides into: healthy carbs – fiber, which is crucial for digestive health, has numerous benefits for our health and the sugar.

For example, avocado contains 8,5 grams of carbs per 100 gram product, although 6,5 gram is in dietary fiber form and just 0,7 grams is the real sugar.

There are some exceptional starchy-vegetables that actually contain a lot of carbohydrates. Make sure to avoid: Beets 13 gram of carbs per cup

Potatoes – are starchy foods that are loaded with carbohydrates, which has as much as 21 grams of carbohydrates per 100 gram product.

Corn – is definitely a yummy snack, thanks to its rich content of carbohydrates, 22 grams sugar per 100 gram corn.

  • Dairy

16. Eggs

Carbohydrates: 0,7 gram in 2 large eggs

Besides being low on carbohydrates, eggs are a great source of proteins and omega-3 fatty acids, although you need to be careful with the egg yolk, as it contains quite a lot of cholesterol, potentially raising risk of symptomatic gallstones and cardiovascular diseases.

17. Cottage cheese

Carbohydrates: 6 grams in 1 cup

There is a good reason why this product is still considered one of favorite meals by many bodybuilders: cottage cheese and curd are very high in protein (up to 28 grams per 200 grams) with minimal carbohydrates – 3,4 grams of carbs per 100 gram. The amount of sodium in them varies widely, so choose your manufacturer carefully. Plus, it nourishes you with calcium, essential for bone and teeth health.

18. Plain Greek Yogurt

Carbohydrates: 9 grams in 1 cup (200g)

In recent years, Greek yogurt has been gaining popularity. On the grounds that you get about 23 grams of protein with just one serving, which really benefits your muscles and it is also commonly included in Dukan diets.

19. Goat’s milk

Carbohydrates 11 grams in 1 cup

Adding goat’s milk in your diet can be a really beneficial step, since it has fewer carbohydrates than cow’s milk and has other properties that sets it apart from other milks. It is better absorbed and, according to recent studies, is richer in nutrients, in particular omega fatty acids.

20. Tofu

Carbohydrates: 1,2 grams per 100 grams

Tofu isn’t just for vegetarians! It offers low-cost, low-carb protein for meat eaters looking to spend a meat-free evening. Tofu is not very tasty, but if you add it to vegetable side dishes or other dishes, it will quickly absorb their flavor. Giving you a rich content of

  • Meats

Nearly all types of meats contain zero carbohydrates, so they are the winning group on this list.

21.Beef- Carbohydrates: 0 grams in 100 grams When cooked properly, pork tenderloin is juicy, tastes great and is less expensive than beef. It also offers an excellent 6: 1 protein to fat ratio.

22. Pork – although be careful with bacons, since they mostly contain more sugar, make sure to watch the labels.

23. Chicken breast – is the main dish for physically active people seeking for great protein source and good taste.

24. Turkey meat has virtually no carbohydrates, easy way to fill your diet with protein without the carbohydrate load.

25. Lamb

26. Duck

Make sure you consume clean, meats with sauce and marination have added-sugars, thus lose their zero-sugar effect.

  • Seafood

27.Tuna

28.Shrimp

29.Salmon

30.Sardines

31.Anchovies

32.Lobster

You are free of choice when it comes to seafood, since none of them has any carbohydrates.

Side note: Excessive consumption of shellfish should be avoided due to their high heavy metal content. For example, shrimp contains mercury.

  • Nuts and Seeds

Nuts and different types of seeds give besides being tasty carb-free snacks, they will also provide you with a hefty dose of very healthy omega-3 fatty acids. When buying nuts, choose unsalted ones to control your sodium intake. With no added sugars and flavors.

33. Almonds

34. Walnuts

35. Pecan Nuts

36. Pumpkin, sesame or hemp seeds

37. Oils

This food category includes only zero carbohydrate products and gives meals great flavor and texture, although fat-content might be subject of concern if your goal is weight loss. Coconut, olive, hemp, flaxseed, walnut or avocado oil

  • Fruits

Surprisingly, there are some fruits that have sweet flavor but still have less carbohydrate content than some vegetables.

38. Strawberries Carbohydrates: 10 grams in 1 cup Of all the berries in the world, strawberries contain the least amount of sugar, making them an excellent choice for satisfying the needs of those with a sweet tooth.

39. Red grapefruit Carbohydrates: 9 grams per ½ cup Did you know that grapefruit has 20% less sugar than orange? Just do not try to mask its sour taste by sprinkling it with a generous amount of sugar.

40. Apricots – Carbohydrates: 3,9 grams in 1 apricot Enjoy apricots as a quick bite, or chop and add to yogurt, oatmeal, and even salad for a natural sweetness.

Foods to avoid First one is pretty easy to guess – the sweets and candies, since they are largest source of all the unhealthy carbohydrates

Sweetened beverages – cola, soda, juice and so on.

Bread and Refined grains – rice, wheat, barley – all have quite a lot of carbohydrates.

High Carbohydrate fruits like – mango, dates. Bananas etc.

See Also

Low Carb Keto Meal Plan

800 Calorie Low Carb Diet Menu

Low Carb Diet Menu for Diabetes

Low Carb Keto Mexican Tacos Recipe

3 Day Cleanse to Lose Belly Fat

References:

https://www.ncbi.nlm.nih.gov/books/NBK218753/

https://www.nutritionix.com/food/corn

https://www.nutritionix.com/food/cottage-cheese/100-g

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835441/