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Low carb foods are mainly unprocessed meat, poultry, fish, eggs, oils, nonstarchy vegetables, berries, avocado, nuts and seeds. Chicken, salmon and olive oil have essentially zero carbohydrate per 100 grams, leafy greens and zucchini have about 3 to 4 grams, and berries have roughly 8 to 12 grams, compared with about 28 grams in cooked white rice. The tables below use USDA FoodData Central values so you can build a low carb foods list from real numbers rather than marketing labels.
Peptide Labs does not sell food; one supplement we carry is mentioned below with label facts only. This article is general nutrition information, not medical advice.
Key Takeaways
- Meat, poultry, fish, eggs and oils contain little or no carbohydrate.
- Nonstarchy vegetables such as spinach, lettuce, zucchini and cauliflower are the core low carb vegetables.
- Berries and avocado are the main low carb fruits; most other fruits are higher.
- "Low carb" and "net carbs" have no FDA definition, so package claims vary.
- People on insulin or other glucose-lowering drugs should plan carb cuts with their clinician.
What counts as low carb?
There is no single official cutoff. The FDA has not defined “low carb” as a nutrient content claim the way it has defined “low fat” or “high fiber”, so a package that says low carb is not meeting a federal standard. Research uses its own definitions: a 2022 Cochrane review classed diets under 45% of calories from carbohydrate as low carb and under 10% as very low carb, and a 2019 American Diabetes Association consensus report described very-low-carb eating as under 26% of calories.
For context, the Dietary Guidelines for Americans 2020-2025 list a Recommended Dietary Allowance of 130 grams of carbohydrate a day for ages 2 and up, with an acceptable range of 45% to 65% of calories. The 2025-2030 guidelines ask everyone to sharply reduce refined carbohydrates such as white bread, packaged breakfast foods and crackers, and say people with certain chronic diseases may do better on a lower carbohydrate diet chosen with their health care professional.
Low carb foods list: proteins, dairy and fats
All values are per 100 grams from USDA FoodData Central (SR Legacy). Total carbohydrate on a label is calculated by difference, so it already includes fiber; the last column subtracts fiber for comparison only.
| Food (FDC ID) | Total carbs per 100 g | Fiber per 100 g | Carbs minus fiber |
|---|---|---|---|
| Chicken breast, roasted (171477) | 0 g | 0 g | 0 g |
| Salmon, farmed, cooked (175168) | 0 g | 0 g | 0 g |
| Ground beef 93% lean, broiled (174752) | 0 g | 0 g | 0 g |
| Olive oil (171413) | 0 g | 0 g | 0 g |
| Egg, hard-boiled (173424) | 1.1 g | 0 g | 1.1 g |
| Tofu, firm (172475) | 2.8 g | 2.3 g | 0.5 g |
| Greek yogurt, plain nonfat (170894) | 3.6 g | 0 g | 3.6 g |
Protein foods anchor most low-carb eating patterns, which is why our high protein foods list overlaps heavily with this one. Flavored yogurts and breaded or glazed meats can add a lot of sugar or starch, so check the label rather than the food name.
Low carb vegetables and low carb fruits
Nonstarchy vegetables give volume, vitamins and fiber for very few carbohydrates. Among fruit, berries and avocado are the clear low carb fruits; bananas, by comparison, have about 23 grams per 100 grams.
| Food (FDC ID) | Total carbs per 100 g | Fiber per 100 g | Carbs minus fiber |
|---|---|---|---|
| Spinach, raw (168462) | 3.6 g | 2.2 g | 1.4 g |
| Romaine lettuce, raw (169247) | 3.3 g | 2.1 g | 1.2 g |
| Zucchini, raw (169291) | 3.1 g | 1.0 g | 2.1 g |
| White mushrooms, raw (169251) | 3.3 g | 1.0 g | 2.3 g |
| Cucumber with peel (168409) | 3.6 g | 0.5 g | 3.1 g |
| Asparagus, raw (168389) | 3.9 g | 2.1 g | 1.8 g |
| Green bell pepper, raw (170427) | 4.6 g | 1.7 g | 2.9 g |
| Cauliflower, raw (169986) | 5.0 g | 2.0 g | 3.0 g |
| Cabbage, raw (169975) | 5.8 g | 2.5 g | 3.3 g |
| Broccoli, raw (170379) | 6.6 g | 2.6 g | 4.0 g |
| Avocado (171705) | 8.5 g | 6.7 g | 1.8 g |
| Strawberries (167762) | 7.7 g | 2.0 g | 5.7 g |
| Blackberries (173946) | 9.6 g | 5.3 g | 4.3 g |
| Raspberries (167755) | 11.9 g | 6.5 g | 5.4 g |
Nuts and seeds
Per 100 grams, pecans have about 13.9 grams of carbohydrate (9.6 grams of it fiber), macadamias 13.8 (8.6 fiber), walnuts 13.7 (6.7 fiber) and almonds 21.6 (12.5 fiber), per FDC entries 170182, 170178, 170187 and 170567. They are also very high in calories, so portions add up quickly.
Higher-carb foods for comparison
| Food (FDC ID) | Total carbs per 100 g | Fiber per 100 g | Carbs minus fiber |
|---|---|---|---|
| White bread (174924) | 49.4 g | 2.7 g | 46.7 g |
| Pasta, enriched, cooked (169737) | 30.9 g | 1.8 g | 29.1 g |
| White rice, cooked (168878) | 28.2 g | 0.4 g | 27.8 g |
| Black beans, boiled (173735) | 23.7 g | 8.7 g | 15.0 g |
| Banana (173944) | 22.8 g | 2.6 g | 20.2 g |
| Potato, baked with skin (170093) | 21.2 g | 2.2 g | 18.9 g |
Beans are the tradeoff: they are carb-rich, yet they are among the richest sources of fiber. Our high fiber foods guide shows why many people keep some legumes even when cutting carbs elsewhere.
What are net carbs?
Net carbs usually means total carbohydrate minus fiber, and often minus sugar alcohols too. It is a marketing term, not a line on the Nutrition Facts label, and the FDA has not defined it, so two brands can calculate it differently. The label itself shows total carbohydrate (Daily Value 275 grams), dietary fiber, total sugars and added sugars, and may voluntarily list sugar alcohols. Sugar alcohols are partly absorbed and can cause digestive upset in larger amounts; our guide to sugar alcohols covers them, and our sugar cravings guide covers the habit side.
What the research says about low-carb eating
The largest recent summary is the 2022 Cochrane review of 61 randomized trials with 6,925 adults with overweight or obesity, with and without type 2 diabetes. Compared with balanced-carbohydrate weight-reducing diets, low-carb diets probably made little to no difference in weight loss or in blood pressure and LDL cholesterol over up to two years. Most trials had a high risk of bias, mainly from missing data, and adverse effects were too poorly reported to judge. In short, both approaches led to weight loss, and neither clearly outperformed the other.
For people with diabetes, the 2019 ADA consensus report found that reducing overall carbohydrate has the most evidence for improving blood glucose, and that several eating patterns can work. It stresses common ground: emphasize nonstarchy vegetables, minimize added sugars and refined grains, and choose whole foods. If progress stalls on any diet, our guide to the weight loss plateau explains why, and people on GLP-1 medicines can read our GLP-1 diet overview.
Who should be careful
- Diabetes medicines: the ADA report warns that very-low-carb eating can lower blood glucose quickly and cause fluid loss, so insulin and other glucose-lowering drugs may need adjusting by a clinician before you start.
- Kidney disease, pregnancy and a history of disordered eating: the same report says there is not enough research to recommend very-low-carb eating in these groups.
- Fiber shortfall: cutting grains, beans and fruit can lower fiber; leaning on vegetables, berries, nuts and seeds helps.
Konjac is one ingredient that shows up in low-carb kitchens as shirataki noodles; our konjac glucomannan guide explains it. We carry NOW Glucomannan capsules, made from konjac root and listed on the label as keto friendly; the label warns that without enough liquid they may swell in the throat and cause choking, and says to avoid them with swallowing difficulty. They are not a substitute for food, and ketone products are a separate topic covered in our exogenous ketones guide.
Frequently Asked Questions
What foods have zero carbs?
Plain meat, poultry, fish and cooking oils have essentially no carbohydrate per USDA data. Eggs have about 1 gram per 100 grams.
What are the lowest carb vegetables?
Leafy greens such as spinach and romaine, plus zucchini, mushrooms, cucumber, asparagus, peppers and cauliflower.
Which fruits are low carb?
Avocado, strawberries, blackberries and raspberries are the lowest common options.
Are net carbs on a label regulated?
No. The FDA has not defined net carbs or low carb, so check total carbohydrate, fiber and sugar alcohol lines yourself.
Is a low-carb diet better for weight loss?
A 2022 Cochrane review found little to no difference versus balanced-carbohydrate diets over up to two years.
Is low carb safe with diabetes medicines?
It can lower blood glucose quickly, so talk to your clinician first about adjusting insulin or other glucose-lowering drugs.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before making big changes to your diet or adding a supplement, especially if you take medicines, are pregnant or manage a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Foods That Increase GLP-1: What the Research Actually Shows, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.