Proteins, veggies, fats - oh my! Check out this guide to low-carb eating, including over 40 tasty foods that will fill you up while keeping blood glucose down. Win-win.

tasty low-carb foods

ONEDROP guide to

Most fruits tend to be high in carbs (particularly sugars) compared to vegetables, so we recommend limiting your intake of sweet fruits. However, this does not apply to fatty fruits like avocados or olives. Low-sugar fruits, such as berries, are also a good option.

Avocado13 g carbs per cup8.5 g carbs per 100 g

Olives 2 g carbs per oz6 g carbs per 100 g

Berries

Lemon / Lime

Apricot8 g carbs in 2 apricots11 g carbs per 100 g

Fruits & Berries

And here’s a nice assortment of other treats that are A-OK on a low-carb diet plan. Although not all are listed here, most sugar-free beverages are perfectly acceptable as part of a low-carb eating plan.

Water

Coffee Herbs, Spices and Condiments

Tea

Club Soda / Carbonated Water

Dark Chocolate 13 g carbs per 1 oz piece46 g carbs per 100 g

Other

Nuts and seeds are perfect snacks for low-carb foodies. They are typically low-carb, but high in fat, fiber, protein and other essential nutrients. And they’re delicious.

Almonds 6 g carbs per oz22 grams per 100 g

Walnuts 4 g carbs per oz14 g carbs per 100 g

Peanuts 5 g carbs per oz16 g carbs per 100 g

Chia Seeds 2 g carbs per oz44 g carbs per 100 g

Other near zero carbs: Hazelnuts, Macadamia nuts, Cashews, Coconuts, Pistachios, Flax seeds, Pumpkin seeds, Sunflower seeds

Nuts & Seeds

Like meats, most seafood is close to zero carbs. Fish and other seafood are also great sources of vitamin B12, iodine and omega-3 fatty acids, so dig in! Just be sure to find recipes using low-carb seasonings, sauces, and batters.

Salmon / Trout

Haddock / Cod

Halibut Tuna

Sardines

Shellfish4-5 g carbs per 100 g

Seafood

Most vegetables are very low carb, with leafy greens and cruciferous vegetables being particularly low. Just remember: not all vegetables are created equal. Starchy root vegetables like potatoes potatoes are very high-carb and should be avoided.

Broccoli 6 g carbs per cup7 g carbs per 100 g

Tomatoes7 g carbs per big tomato4 g carbs per 100 g

Onions11 g carbs per cup9 g carbs per 100 g

Brussels Sprouts6 g carbs per 1/2 cup7 g carbs per 100 g

Cauliflower5 g carbs per cup5 g carbs per 100 g

Kale 7 g carbs per cup10 g carbs per 100 g

Eggplant5 g carbs per cup6 g carbs per 100 g

Cucumber2 g carbs per 1/2 cup4 g carbs per 100 g

Bell Peppers 9 g carbs per cup6 g carbs per 100 g

Asparagus3 g carbs per cup2 g carbs per 100 g

Green Beans8 g carbs per cup7 g carbs per 100 g

Mushrooms3 g carbs per cup3 g carbs per 100 g (white mushrooms).

Other near zero carbs: Celery, Spinach, Zucchini, Swiss chard, Cabbage

Vegetables

Full-fat dairy products, like whole milk yogurt, cheese, and heavy cream, are excellent low-carb foods. Just be sure to read the label and avoid anything with added sugar.

Cheese0.4 g carbs per slice1.3 g carbs per 100 g

Heavy Cream1 g carbs per oz3 g carbs per 100 g

Full-fat Yogurt11 g carbs per 8 oz container5 g carbs per 100 g

Greek Yogurt6 g carbs per container4 g carbs per 100 g

Dairy

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February 16, 2017© 2017 Informed Data Systems, Inc.

References: 1. 44 Healthy Low-Carb Foods That Taste Incredible, available at https://authoritynutrition.com/44-healthy-low-carb-foods/.2. Low Carb Food Pyramid, available at https://www.verywell.com/laura-dolsons-low-carb-food-pyramid-4020358

Most meats are close to zero carbs, so feel free to enjoy! Just watch out for sweet sauces and batters. For low-carb alternatives to flour-based batters, check out low-carb recipe websites!

Meat & Eggs

Eggs

Beef

Lamb

Veal

Turkey

Chicken

Pork

Jerky

How to eat low-carb and love itFortunately, eating low-carb is easy and delicious!

Here are some basic recommendations for getting started:

Meat, fish, eggs, most vegetables, and natural fats

Sugar & starchy foods (e.g. bread, pasta, rice, potatoes)

Avoid Eat

MEAT & EGGS

DAIRY NUTS & SEEDS

FATS & OILS

FISH & SEAFOOD

FRUITS

VEGETABLES

Carbs break down into glucose during digestion

Glucose enters the blood stream

Why do carbs make blood sugar rise?

Carbohydrates (“carbs”) break down into glucose and enter the blood stream during digestion.

40+ Tasty Foods for Every Low-Carb Foodie

The best fats are natural fats that have not been altered by humans. Butter, coconut oil, and olive oil, as well as fats from foods like avocado, nuts and fatty fish (e.g. salmon) should be the staple fats in your diet.

Butter

Extra Virgin Olive Oil

Coconut Oil

Other near zero carbs: Avocado Oil, Lard, Tallow

Fats & Oils