Table of ContentsView AllTable of ContentsLow-Carb Foods ListHow Filling Are Carbs?Calculating CarbsRecommended Daily Carb Intake
Table of ContentsView All
View All
Table of Contents
Low-Carb Foods List
How Filling Are Carbs?
Calculating Carbs
Recommended Daily Carb Intake
For many people, moderating carbohydrates (carbs) is important. This is especially true for people with certain health conditions, likediabetes. Carbohydrates are sugar molecules that give you energy.
But even without a health condition, keeping carbs in check is essential for overall health. Eating too many carbs can eliminate room for other important nutrients in your diet. Some main low-carb food groups include proteins (like meat, eggs, nuts, and fish), some vegetables, fruits, and more.
AsiaVision / Getty Image
1. Meat
Many people wonder ifmeatshave carbs. The answer is often no. Most meats are naturally carb-free.The following meats have no carbs:
However, when it comes to meats, the carbs may come in what you add in the cooking process. For example, if you add breading, you will likely introduce carbs to the food.
2. Eggs
Eggshave virtually no carbohydrates. One medium egg contains less than half a gram of carbs.
3. Seafood
Fish and other seafood are naturally low in carbs.Some examples of seafood to enjoy on alow-carb dietinclude:
Adding ingredients like breading in the cooking process may add carbs. Research shows that including fish in your diet can help you feel fuller for longer, control your appetite, and produce smaller glycemic excursions after a meal.
4. Vegetables
Not all vegetables are low in carbs, but many are. The following are alllow-carb vegetables:
Starchy vegetables, on the other hand, are higher in carbs. These include white potatoes, sweet potatoes, yams, corn, beans, carrots, beets, turnips, and winter squashes.
5. Fruits
Though fruits have more carbs than low-carb veggies, they still have fewer carbs than many other foods. Some lower-carb fruits include:
Dried fruit, apples, pineapple, and bananas are higher in carbohydrates.
10 Low Carb Fruits to Eat on Keto Diet and Fruits to Avoid
6. Nuts
Most nuts are naturally low in carbs. The following nuts have less than 6 g of carbs per 1-ounce (oz) serving:
Peanut butter and other nut butters are good nut sources for a low-carb diet.
7. Milk and Dairy
Though dairy products have more carbs than meat and low-carb veggies, they are S considered low-carb foods. Enjoy the following dairy products in a low-carb diet:
Researchers found that higher-fat dairy products may help reduce the risk ofprediabetes.
8. Fats
Fats and oils are another naturally no-carb food. These include:
What Are Healthy Fats? 8 High-Fat Foods for Your Diet
A Word From VerywellLow-carb diets range from very low to simply cutting back on added sugar. A low-to-moderate-carb diet limits processed and sugary foods like candy, pasta, bread, and baked goods while emphasizing lean proteins and heart-healthy fats.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Low-carb diets range from very low to simply cutting back on added sugar. A low-to-moderate-carb diet limits processed and sugary foods like candy, pasta, bread, and baked goods while emphasizing lean proteins and heart-healthy fats.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Low-carb diets range from very low to simply cutting back on added sugar. A low-to-moderate-carb diet limits processed and sugary foods like candy, pasta, bread, and baked goods while emphasizing lean proteins and heart-healthy fats.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
What Determines How Filling Carbs Are?
Many people who choose a low-carb diet are interested in learning which low-carb foods are the most filling. It helps to know what determines how full certain carbs are likely to make you feel.
There are two types of carbohydrates:simple and complex carbs. Simple carbs are found in highly processed foods like candy, sodas, white pasta, white rice, and breakfast cereals. These foods provide a quick burst of energy but lack vitamins, minerals, and fiber.
Complex carbohydrates in foods like legumes, fruit, starchy vegetables, and whole grains contain fiber, which helps you feel full. These foods are digested more slowly, giving you energy over a prolonged period.
When choosing carbs to feel full, it makes the most sense to choose complex carbs over simple carbs.
Calculating Which Foods Are Low-Carb
You can calculate “net carbs,” which means carbohydrates minus fiber and sugar alcohol. Because the body doesn’t easily digest and absorb fiber or sugar alcohols, they can be subtracted from the food’s total carb count. Doing so gives you the digestible (net) carbs.
What Is a Low-Carb Diet?Studies define a low-carb diet in different ways. A low-carb diet can mean the following:A diet with less than 130 grams (g) of carbohydrates per dayLess than 26% carbs in a 2,000-calorie dietLess than 20% of total calories derived from carbs
What Is a Low-Carb Diet?
Studies define a low-carb diet in different ways. A low-carb diet can mean the following:A diet with less than 130 grams (g) of carbohydrates per dayLess than 26% carbs in a 2,000-calorie dietLess than 20% of total calories derived from carbs
Studies define a low-carb diet in different ways. A low-carb diet can mean the following:
The U.S. Department of Agriculture’s Dietary Guidelines for Americans recommends that kids and adults get 45% to 65% of calories from carbs.But if you aim for a low-carb diet, you might cut that back further.
Low-carb diets can be an excellent way to manage your weight. It can also help people with diabetes get a better handle on theirglycemic control.However, it’s important to remember that carbs are also essential to a healthy diet.
Try not to limit them too much or go completely “carb-less.” The best approach is to replace highly processed carbs and added sugars with unprocessed carbs.
There is no magic number for determining how many carbs you should consume. A healthcare provider can help determine what is best for your diet. If you have diabetes, for example, how many carbs you can eat and still stay in your target blood sugar range depends on many things, including:
Adietitiancan help you make an eating plan for your situation.
High-Protein, Low-Carb Diets: Everything You Need to Know
Summary
A low-carb diet allows you to enjoy many foods, including meats, eggs, fruits and vegetables, fish, dairy, and nuts. It can also help you work on more nutritious eating overall and manage your diabetes.
It’s best to choose complex carbs over simple carbs because they contain fiber, which will help you feel fuller for longer. A healthcare provider or dietitian can help determine if a low-carb diet is best for you.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Carbohydrates.U.S. Department of Agriculture.Egg, whole, raw, fresh.Maki KC, Palacios OM, Kramer MW, et al.Effects of substituting eggs for high-carbohydrate breakfast foods on the cardiometabolic risk-factor profile in adults at risk for type 2 diabetes mellitus.Eur J Clin Nutr. 2020;74(5):784-795. doi:10.1038/s41430-020-0599-2Myers M, Ruxton CHS.Eggs: Healthy or risky? A review of evidence from high-quality studies on hen’s eggs.Nutrients.2023 Jun 7;15(12):2657. doi:10.3390/nu15122657American Diabetes Association.Get to know carbs.Mendivil CO.Fish consumption: A review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378Michigan State University.Low-carb fruits — 15 grams or less per serving.NutritionFacts.org.Peanut butter.Slurink IA, Corpeleijn E, Bakker SJL, et al.Dairy consumption and incident prediabetes: Prospective associations and network models in the large population-based Lifelines Study.Am J Clin Nutr. 2023;118(6):1077-1090. doi:10.1016/j.ajcnut.2023.10.002American Heart Association.Carbohydrates.Barber TM, Hanson P, Kabisch S, et al.The low-carbohydrate diet: Short-term metabolic efficacy versus longer-term limitations.Nutrients. 2021;13(4):1187. doi:10.3390/nu13041187U.S Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Mooradian AD.The merits and the pitfalls of low carbohydrate diet: A concise review.J Nutr Health Aging. 2020;24(7):805-808. doi:10.1007/s12603-020-1417-1Centers for Disease Control and Prevention.Carb counting.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Carbohydrates.U.S. Department of Agriculture.Egg, whole, raw, fresh.Maki KC, Palacios OM, Kramer MW, et al.Effects of substituting eggs for high-carbohydrate breakfast foods on the cardiometabolic risk-factor profile in adults at risk for type 2 diabetes mellitus.Eur J Clin Nutr. 2020;74(5):784-795. doi:10.1038/s41430-020-0599-2Myers M, Ruxton CHS.Eggs: Healthy or risky? A review of evidence from high-quality studies on hen’s eggs.Nutrients.2023 Jun 7;15(12):2657. doi:10.3390/nu15122657American Diabetes Association.Get to know carbs.Mendivil CO.Fish consumption: A review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378Michigan State University.Low-carb fruits — 15 grams or less per serving.NutritionFacts.org.Peanut butter.Slurink IA, Corpeleijn E, Bakker SJL, et al.Dairy consumption and incident prediabetes: Prospective associations and network models in the large population-based Lifelines Study.Am J Clin Nutr. 2023;118(6):1077-1090. doi:10.1016/j.ajcnut.2023.10.002American Heart Association.Carbohydrates.Barber TM, Hanson P, Kabisch S, et al.The low-carbohydrate diet: Short-term metabolic efficacy versus longer-term limitations.Nutrients. 2021;13(4):1187. doi:10.3390/nu13041187U.S Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Mooradian AD.The merits and the pitfalls of low carbohydrate diet: A concise review.J Nutr Health Aging. 2020;24(7):805-808. doi:10.1007/s12603-020-1417-1Centers for Disease Control and Prevention.Carb counting.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Carbohydrates.U.S. Department of Agriculture.Egg, whole, raw, fresh.Maki KC, Palacios OM, Kramer MW, et al.Effects of substituting eggs for high-carbohydrate breakfast foods on the cardiometabolic risk-factor profile in adults at risk for type 2 diabetes mellitus.Eur J Clin Nutr. 2020;74(5):784-795. doi:10.1038/s41430-020-0599-2Myers M, Ruxton CHS.Eggs: Healthy or risky? A review of evidence from high-quality studies on hen’s eggs.Nutrients.2023 Jun 7;15(12):2657. doi:10.3390/nu15122657American Diabetes Association.Get to know carbs.Mendivil CO.Fish consumption: A review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378Michigan State University.Low-carb fruits — 15 grams or less per serving.NutritionFacts.org.Peanut butter.Slurink IA, Corpeleijn E, Bakker SJL, et al.Dairy consumption and incident prediabetes: Prospective associations and network models in the large population-based Lifelines Study.Am J Clin Nutr. 2023;118(6):1077-1090. doi:10.1016/j.ajcnut.2023.10.002American Heart Association.Carbohydrates.Barber TM, Hanson P, Kabisch S, et al.The low-carbohydrate diet: Short-term metabolic efficacy versus longer-term limitations.Nutrients. 2021;13(4):1187. doi:10.3390/nu13041187U.S Department of Agriculture.Dietary guidelines for Americans, 2020-2025.Mooradian AD.The merits and the pitfalls of low carbohydrate diet: A concise review.J Nutr Health Aging. 2020;24(7):805-808. doi:10.1007/s12603-020-1417-1Centers for Disease Control and Prevention.Carb counting.
MedlinePlus.Carbohydrates.
U.S. Department of Agriculture.Egg, whole, raw, fresh.
Maki KC, Palacios OM, Kramer MW, et al.Effects of substituting eggs for high-carbohydrate breakfast foods on the cardiometabolic risk-factor profile in adults at risk for type 2 diabetes mellitus.Eur J Clin Nutr. 2020;74(5):784-795. doi:10.1038/s41430-020-0599-2
Myers M, Ruxton CHS.Eggs: Healthy or risky? A review of evidence from high-quality studies on hen’s eggs.Nutrients.2023 Jun 7;15(12):2657. doi:10.3390/nu15122657
American Diabetes Association.Get to know carbs.
Mendivil CO.Fish consumption: A review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378
Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378
Michigan State University.Low-carb fruits — 15 grams or less per serving.
NutritionFacts.org.Peanut butter.
Slurink IA, Corpeleijn E, Bakker SJL, et al.Dairy consumption and incident prediabetes: Prospective associations and network models in the large population-based Lifelines Study.Am J Clin Nutr. 2023;118(6):1077-1090. doi:10.1016/j.ajcnut.2023.10.002
American Heart Association.Carbohydrates.
Barber TM, Hanson P, Kabisch S, et al.The low-carbohydrate diet: Short-term metabolic efficacy versus longer-term limitations.Nutrients. 2021;13(4):1187. doi:10.3390/nu13041187
U.S Department of Agriculture.Dietary guidelines for Americans, 2020-2025.
Mooradian AD.The merits and the pitfalls of low carbohydrate diet: A concise review.J Nutr Health Aging. 2020;24(7):805-808. doi:10.1007/s12603-020-1417-1
Centers for Disease Control and Prevention.Carb counting.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
