Meat, fish and eggs have almost no carbs, and cheese, nuts, seeds, leafy greens and most other vegetables have very few. Berries are some of the lowest-carb fruits. The list starts with the foods that have the fewest carbs per serving, and you can sort by protein to find the most filling ones.
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Low-Carb Foods
Everyday foods with few carbs, with the carbs, protein and calories for a normal serving of each.
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| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Chicken breast, roasted4 oz (113 g) | 186 | 35.1 g | 0 g | 4 g | 0 g |
| Turkey breast, roasted4 oz (113 g) | 166 | 34 g | 0 g | 2.4 g | 0 g |
| Top sirloin steak, lean, broiled4 oz (113 g) | 207 | 34.5 g | 0 g | 6.5 g | 0 g |
| Salmon, cooked4 oz (113 g) | 233 | 25 g | 0 g | 14 g | 0 g |
| Tuna, canned in water, drained3 oz (85 g) | 99 | 21.7 g | 0 g | 0.7 g | 0 g |
| Shrimp, cooked4 oz (113 g) | 112 | 27.1 g | 0.2 g | 0.3 g | n/a |
| Cod, cooked4 oz (113 g) | 119 | 25.8 g | 0 g | 1 g | 0 g |
| Pork tenderloin, roasted4 oz (113 g) | 162 | 29.6 g | 0 g | 4 g | 0 g |
| Eggs, hard-boiled2 large (100 g) | 155 | 12.6 g | 1.1 g | 10.6 g | 0 g |
| Egg whites3 large (99 g) | 51 | 10.8 g | 0.7 g | 0.2 g | 0 g |
| Cheddar cheese1 oz (28 g) | 116 | 6.9 g | 0.6 g | 9.6 g | 0 g |
| Mozzarella, part-skim1 oz (28 g) | 72 | 6.9 g | 0.8 g | 4.5 g | 0 g |
| Parmesan cheese1 oz (28 g) | 111 | 10.1 g | 0.9 g | 7.1 g | 0 g |
| Cottage cheese, 2%½ cup (113 g) | 92 | 11.8 g | 5.4 g | 2.6 g | 0 g |
| Greek yogurt, plain, nonfat6 oz container (170 g) | 100 | 17.3 g | 6.1 g | 0.7 g | 0 g |
| Avocado½ avocado (100 g) | 160 | 2 g | 8.5 g | 14.7 g | 6.7 g |
| Almonds1 oz, about 23 almonds (28 g) | 164 | 6 g | 6.1 g | 14.2 g | 3.5 g |
| Walnuts1 oz, about 14 halves (28 g) | 185 | 4.3 g | 3.9 g | 18.5 g | 1.9 g |
| Pumpkin seeds1 oz (28 g) | 158 | 8.6 g | 3 g | 13.9 g | 1.7 g |
| Olive oil1 tbsp (14 g) | 119 | 0 g | 0 g | 13.5 g | 0 g |
| Spinach, raw2 cups (60 g) | 14 | 1.7 g | 2.2 g | 0.2 g | 1.3 g |
| Romaine lettuce2 cups (94 g) | 16 | 1.2 g | 3.1 g | 0.3 g | 2 g |
| Cucumber1 cup sliced (104 g) | 16 | 0.7 g | 3.8 g | 0.1 g | 0.5 g |
| White mushrooms, raw1 cup sliced (70 g) | 15 | 2.2 g | 2.3 g | 0.2 g | 0.7 g |
| Zucchini, cooked1 cup (180 g) | 27 | 2.1 g | 4.8 g | 0.6 g | 1.8 g |
| Cauliflower, raw1 cup (107 g) | 27 | 2.1 g | 5.3 g | 0.3 g | 2.1 g |
| Asparagus, cooked1 cup (180 g) | 40 | 4.3 g | 7.4 g | 0.4 g | 3.6 g |
| Broccoli, cooked1 cup chopped (156 g) | 55 | 3.7 g | 11.2 g | 0.6 g | 5.1 g |
| Red bell pepper1 cup sliced (92 g) | 24 | 0.9 g | 5.5 g | 0.3 g | 1.9 g |
| Raspberries1 cup (123 g) | 64 | 1.5 g | 14.7 g | 0.8 g | 8 g |
| Strawberries1 cup (144 g) | 46 | 1 g | 11.1 g | 0.4 g | 2.9 g |
No foods match that search.
Nutrition numbers come from the USDA's FoodData Central database, for the serving size shown. Packaged foods vary by brand, so check the label for exact numbers.
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Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.
How to use this list
There's no single definition of low-carb. Some people keep their carbs under about 100 to 130 grams a day, and keto diets usually go under about 20 to 50. At any of those levels, building meals around a protein from the top of this list plus a vegetable or two, with nuts, cheese or olive oil for fat, keeps your carbs low without leaving you hungry.
Common questions
What foods have zero carbs?
Plain meat, poultry and fish, and oils like olive oil, have no carbs. Eggs and most hard cheeses have less than a gram per serving.
Are vegetables low-carb?
Most non-starchy vegetables are. Spinach, lettuce, mushrooms, cucumber, zucchini and cauliflower each have about 2 to 5 grams per serving here, and part of that is fiber. Starchy vegetables like potatoes, corn and peas have a lot more.
For a full day of lower-carb eating, see our Low-Carb Meal Plan Example.
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General information, not medical advice. If you have a food allergy or a health condition, go with what your doctor recommends.
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