Low carb foods: 58 foods ranked by net carbs per serving

The short answer: the best low carb foods are meat, fish, eggs, cheese, butter and oils (0–1 g of carbs a serving), leafy greens and other non-starchy vegetables (under 5 g of net carbs a cup), avocado and berries, and nuts like pecans and macadamias (about 1–2 g an ounce).

• Lowest-carb picks: chicken, beef, salmon, tuna and eggs (0–0.4 g) · raw spinach and kale (under 0.5 g a cup) · avocado (2.7 g a cup)
• Foods to limit: rice (about 44 g net a cup), pasta (36 g), a baked potato (33 g), bananas (24 g) and bread (13.5 g a slice)
• Free download: get the free recipe book starter pages (we email it to you) to save your low carb recipes. Plan the week with the Meal Planner & Grocery List ($3.99).

Nutrition numbers come from USDA FoodData Central and were checked November 12, 2026. Net carbs = total carbs minus fiber. The sections below cover all 58 foods by group, foods to limit, a low carb grocery list and a 3-day sample menu.

Low carb foods list: 58 foods ranked by net carbs

Every number below is calculated from USDA FoodData Central (SR Legacy) for the serving shown. Within each group, the lowest net carbs come first.

Low carb vegetables

Low carb fruits

Low carb proteins

Low carb dairy and fats

Low carb nuts, seeds and oils

Reading tip: onions, blueberries, peaches, cottage cheese and whole milk are at the bottom of their groups for a reason. They aren't off-limits, but they use up more of a low carb day, so measure them.

Low carb foods to limit

These everyday foods use up most of a low carb budget in one serving:

Mayo Clinic's low-carb diet guide says low-carb diets generally limit grains, starchy vegetables such as potatoes and corn, high-carb fruit and fruit juice, and alcoholic drinks with carbs. On average they allow 60 to 130 grams of carbs a day, and very low-carb diets go under 60 grams.

Swap tip: use cauliflower rice for rice, zucchini or spaghetti squash for pasta, lettuce wraps for bread, and berries for bananas.

How many carbs a day is low carb?

Mayo Clinic advises checking with a healthcare professional before starting a weight-loss diet, especially with diabetes, heart disease or kidney disease. It also suggests limiting saturated fat, such as from fatty meat and high-fat dairy, and leaning on plant-based fats. If weight loss is the goal, the diet plan for weight loss shows how to build a calorie-based week of meals without cutting out whole food groups.

Low carb grocery list

• Proteins: eggs, chicken breasts or thighs, ground beef, salmon, canned tuna, sardines, shrimp, tofu
• Vegetables: spinach, romaine, kale, bok choy, mushrooms, zucchini, cucumber, cauliflower, broccoli, cabbage, asparagus, bell peppers, green beans
• Fruit: avocados, raspberries, blackberries, strawberries, lemons and limes
• Dairy: butter, cheddar, mozzarella, Parmesan, cream cheese, plain Greek yogurt, heavy cream
• Nuts, seeds and oils: pecans, macadamias, walnuts, almonds, pumpkin seeds, chia, flaxseed, olive oil, olives

Budget tip: eggs, canned tuna, cabbage and frozen broccoli and cauliflower are budget-friendly low carb staples that keep well. Keep a grocery price book to spot the best prices, and use how to grocery shop on a budget to trim the bill. The free grocery list template keeps the list by aisle.

3-day low carb sample menu

Want more ideas? See low carb meals, low carb snacks, keto breakfast and keto diet recipes. For high-protein options that are also low carb, see high protein foods.

Plan your low carb week

Write a protein and two low carb vegetables into each dinner slot on the Meal Planner & Grocery List ($3.99), then shop from its aisle-sorted list so the fridge is stocked before the week starts. Keep your favorite cauliflower rice and sheet-pan dinners in the Family Recipe Binder ($6.99), track the grocery line with the Budget Planner Printable ($5.99), and browse all Home & organizing printables. For a full approach to planning, see meal planning on a budget.