Food List
Low-Carb Foods
Whether you are cutting carbs fully or just being mindful of them, knowing which whole foods are naturally low in carbohydrate makes meal planning simple. This list ranks foods from lowest carbs up.
| Food | Carbs | Per 100 g | Per serving |
|---|---|---|---|
| Chicken breast (skinless) Meat & poultry | 0 g | 165 kcal P 31 · C 0 · F 3.6 | 150 g (5.3 oz) 248 kcal · P 46.5 1 breast |
| Chicken thigh (skinless) Meat & poultry | 0 g | 209 kcal P 26 · C 0 · F 11 | 110 g (3.9 oz) 230 kcal · P 28.6 1 thigh |
| Turkey breast Meat & poultry | 0 g | 135 kcal P 30 · C 0 · F 1 | 120 g (4.2 oz) 162 kcal · P 36 1 fillet |
| Turkey mince (lean) Meat & poultry | 0 g | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Lean beef (sirloin) Meat & poultry | 0 g | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Lean ground beef (5% fat) Meat & poultry | 0 g | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Pork tenderloin Meat & poultry | 0 g | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Pork loin chop Meat & poultry | 0 g | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Bison (lean) Meat & poultry | 0 g | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Lamb (lean) Meat & poultry | 0 g | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Venison Meat & poultry | 0 g | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Duck breast (skinless) Meat & poultry | 0 g | 140 kcal P 24 · C 0 · F 4.5 | 130 g (4.6 oz) 182 kcal · P 31.2 1 breast |
| Salmon Fish & seafood | 0 g | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Tuna (canned in water) Fish & seafood | 0 g | 116 kcal P 26 · C 0 · F 1 | 145 g (5.1 oz) 168 kcal · P 37.7 1 tin |
| Tuna steak (fresh) Fish & seafood | 0 g | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| Cod Fish & seafood | 0 g | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Haddock Fish & seafood | 0 g | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Tilapia Fish & seafood | 0 g | 96 kcal P 20 · C 0 · F 1.7 | 130 g (4.6 oz) 125 kcal · P 26 1 fillet |
| Mackerel Fish & seafood | 0 g | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Sardines (canned) Fish & seafood | 0 g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Trout Fish & seafood | 0 g | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Sea bass Fish & seafood | 0 g | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Halibut Fish & seafood | 0 g | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Crab Fish & seafood | 0 g | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Smoked salmon Fish & seafood | 0 g | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Anchovies (canned) Fish & seafood | 0 g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Chicken drumstick (skinless) Meat & poultry | 0 g | 172 kcal P 28 · C 0 · F 6 | 100 g (3.5 oz) 172 kcal · P 28 1 drumstick |
| Veal (lean) Meat & poultry | 0 g | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Rabbit Meat & poultry | 0 g | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Goat meat Meat & poultry | 0 g | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Herring Fish & seafood | 0 g | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
| Pollock Fish & seafood | 0 g | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Green tea Eggs & dairy | 0 g | 1 kcal P 0.2 · C 0 · F 0 | 240 g (8.5 oz) 2 kcal · P 0.5 1 cup |
| Goat cheese Eggs & dairy | 0.1 g | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Prawns / shrimp Fish & seafood | 0.2 g | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| Almond milk (unsweetened) Eggs & dairy | 0.6 g | 15 kcal P 0.6 · C 0.6 · F 1.2 · Fib 0.3 | 240 g (8.5 oz) 36 kcal · P 1.4 1 cup |
| Chicken liver Meat & poultry | 0.7 g | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Egg whites Eggs & dairy | 0.7 g | 52 kcal P 11 · C 0.7 · F 0.2 | 100 g (3.5 oz) 52 kcal · P 11 1 3 whites |
| Eggs Eggs & dairy | 1.1 g | 143 kcal P 13 · C 1.1 · F 9.5 | 100 g (3.5 oz) 143 kcal · P 13 1 2 large |
| Cheddar cheese Eggs & dairy | 1.3 g | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Watercress Vegetables | 1.3 g | 11 kcal P 2.3 · C 1.3 · F 0.1 · Fib 0.5 | 34 g (1.2 oz) 4 kcal · P 0.8 1 cup |
| Edam cheese Eggs & dairy | 1.4 g | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Ham (lean) Meat & poultry | 1.5 g | 145 kcal P 21 · C 1.5 · F 6 | 80 g (2.8 oz) 116 kcal · P 16.8 1 slices |
| Soy milk (unsweetened) Eggs & dairy | 1.8 g | 43 kcal P 3.3 · C 1.8 · F 1.8 · Fib 0.6 | 240 g (8.5 oz) 103 kcal · P 7.9 1 cup |
| Mozzarella Eggs & dairy | 2.2 g | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Octopus Fish & seafood | 2.2 g | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Halloumi Eggs & dairy | 2.2 g | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Pak choi / bok choy Vegetables | 2.2 g | 13 kcal P 1.5 · C 2.2 · F 0.2 · Fib 1 | 70 g (2.5 oz) 9 kcal · P 1 1 cup |
| Pickles (fermented) Vegetables | 2.3 g | 11 kcal P 0.5 · C 2.3 · F 0.2 · Fib 1.1 | 100 g (3.5 oz) 11 kcal · P 0.5 1 portion |
| Scallops Fish & seafood | 2.4 g | 88 kcal P 17 · C 2.4 · F 0.8 | 100 g (3.5 oz) 88 kcal · P 17 1 portion |
| Kimchi Vegetables | 2.4 g | 15 kcal P 1.1 · C 2.4 · F 0.5 · Fib 1.6 | 85 g (3 oz) 13 kcal · P 0.9 1 portion |
| Cottage cheese (low-fat) Eggs & dairy | 3 g | 72 kcal P 12 · C 3 · F 1 | 150 g (5.3 oz) 108 kcal · P 18 1 portion |
| Ricotta Eggs & dairy | 3 g | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
| Tofu (firm) Legumes | 3 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Celery Vegetables | 3 g | 16 kcal P 0.7 · C 3 · F 0.2 · Fib 1.6 | 101 g (3.6 oz) 16 kcal · P 0.7 1 cup |
| Clams Fish & seafood | 3 g | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Squid Fish & seafood | 3 g | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| Courgette / zucchini Vegetables | 3.1 g | 17 kcal P 1.2 · C 3.1 · F 0.3 · Fib 1 | 124 g (4.4 oz) 21 kcal · P 1.5 1 cup |
| Parmesan Eggs & dairy | 3.2 g | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Mushrooms Vegetables | 3.3 g | 22 kcal P 3.1 · C 3.3 · F 0.3 · Fib 1 | 96 g (3.4 oz) 21 kcal · P 3 1 cup |
| Romaine lettuce Vegetables | 3.3 g | 17 kcal P 1.2 · C 3.3 · F 0.3 · Fib 2.1 | 47 g (1.7 oz) 8 kcal · P 0.6 1 cup |
| Radishes Vegetables | 3.4 g | 16 kcal P 0.7 · C 3.4 · F 0.1 · Fib 1.6 | 116 g (4.1 oz) 19 kcal · P 0.8 1 cup |
| Kombucha Eggs & dairy | 3.5 g | 14 kcal P 0 · C 3.5 · F 0 | 240 g (8.5 oz) 34 kcal · P 0 1 glass |
| Greek yogurt (0% fat) Eggs & dairy | 3.6 g | 59 kcal P 10 · C 3.6 · F 0.4 | 200 g (7.1 oz) 118 kcal · P 20 1 tub |
| Spinach Vegetables | 3.6 g | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Cucumber Vegetables | 3.6 g | 15 kcal P 0.7 · C 3.6 · F 0.1 · Fib 0.5 | 104 g (3.7 oz) 16 kcal · P 0.7 1 cup |
| Mussels Fish & seafood | 3.7 g | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Swiss chard Vegetables | 3.7 g | 19 kcal P 1.8 · C 3.7 · F 0.2 · Fib 1.6 | 36 g (1.3 oz) 7 kcal · P 0.6 1 cup |
| Asparagus Vegetables | 3.9 g | 20 kcal P 2.2 · C 3.9 · F 0.1 · Fib 2.1 | 134 g (4.7 oz) 27 kcal · P 2.9 1 cup |
| Tomato Vegetables | 3.9 g | 18 kcal P 0.9 · C 3.9 · F 0.2 · Fib 1.2 | 123 g (4.3 oz) 22 kcal · P 1.1 1 medium |
| Greek yogurt (full-fat) Eggs & dairy | 4 g | 97 kcal P 9 · C 4 · F 5 | 200 g (7.1 oz) 194 kcal · P 18 1 tub |
| Skyr Eggs & dairy | 4 g | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Feta Eggs & dairy | 4 g | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Quark Eggs & dairy | 4 g | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Acai (unsweetened) Fruit | 4 g | 70 kcal P 1 · C 4 · F 5 · Fib 2 | 100 g (3.5 oz) 70 kcal · P 1 1 portion |
| Sauerkraut Vegetables | 4.3 g | 19 kcal P 0.9 · C 4.3 · F 0.1 · Fib 2.9 | 85 g (3 oz) 16 kcal · P 0.8 1 portion |
| Kale Vegetables | 4.4 g | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Kefir Eggs & dairy | 4.5 g | 41 kcal P 3.3 · C 4.5 · F 1 | 240 g (8.5 oz) 98 kcal · P 7.9 1 glass |
| Milk (semi-skimmed) Eggs & dairy | 4.8 g | 50 kcal P 3.4 · C 4.8 · F 1.8 | 250 g (8.8 oz) 125 kcal · P 8.5 1 glass |
| Buttermilk Eggs & dairy | 4.8 g | 40 kcal P 3.3 · C 4.8 · F 0.9 | 240 g (8.5 oz) 96 kcal · P 7.9 1 glass |
| Cauliflower Vegetables | 5 g | 25 kcal P 1.9 · C 5 · F 0.3 · Fib 2 | 107 g (3.8 oz) 27 kcal · P 2 1 cup |
| Oysters Fish & seafood | 5 g | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
Meat, fish, eggs and most non-starchy vegetables are naturally very low in carbs. Build meals around a protein and plenty of low-carb veg.
Frequently asked questions
What foods are naturally low in carbs?
Meat, poultry, fish, eggs and most non-starchy vegetables like spinach, courgette and asparagus are very low in carbohydrate, as are many cheeses.
Are low-carb diets better for weight loss?
Low-carb diets can be effective, but mainly because they often help people eat fewer calories overall. Weight loss ultimately comes down to a calorie deficit, whatever the carb level.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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