This low carb food list is very important for designing your low carb diet. A Low carb diet restrict carbohydrate intake substantially below your daily carbs requirements. Foods high in carbohydrates are normally restricted and substituted with low carb foods and food products, which contain a higher percentage of protein, fibers, and fats, but low carbs.
Since carbohydrates provide fuel for our bodies, cutting them drastically may cause some risks. Despite achieving weight loss, it is observed that a person following a low-carb diet may have increased LDL cholesterol if fats quality and fiber in the diet are not maintained. This is a risk factor of cardiovascular disease [PMID: 26768850] and hence caution is needed. You should follow a low-carb diet under the supervision of your health advisor.
How many carbs should you eat on a low-carb diet?
A low-carb diet is a diet that consists of designing a daily meal plan to restrict carbohydrate consumption below 100 to 130 grams of carbs less than 20% to 25% of your daily energy equivalent. There is no boundary line between a low-carb diet, medium-carb diet, or high carb diet and one can accommodate to suit their line of tolerance to the low-carb diets.
Health benefits of the low-carb diet
a. Weight loss
If you want to achieve weight loss then a low-carb diet with high proteins can be your ideal jumpstart. Human clinical trials and animal models have indicated that a low-carb diet achieves noteworthy weight loss [PMID: 31525701]. Having said that, long-term success to your weight loss story depends solely upon the adherence to the diet you follow and the selection of low-carb foods.
A calorie deficit-induced low-carb diet can be a great tool to reduce weight which relies upon reduced caloric intake from carbs which in turn exhaust all the body’s stored carbs and then ultimately starts burning fat reserves to provide the energy it needs.
A low-calorie low-carb diet subsequently burns the body’s fat reserves and achieves weight loss.
Find out how many calories you need for weight loss and then select low carb foods here.
b. Breast Cancer
A low-carb diet is recommended by experts in patients with breast cancer. A study was carried out on breast cancer patients in their rehabilitation phase to find the effect of standard diet or ketogenic diet or low-carb diet on their health in over 150 patients. The patients with low-carb diets were meeting their diets by incorporating low-carb foods. At the end of the trial, the patients on a low-carb diet have shown significant improvement in quality of life than the patients on a standard diet and ketogenic diet [PMID: 33806775].
c. Fatty liver disease
A low-carb diet involving low-carb foods is also effective in treating non-alcoholic fatty liver disease. This disease is characterized by the building of fats around liver cells. The study was carried out on patients who are obese or overweight with fatty liver and a few of them were put on a low-carb high-fat diet to achieve their weight loss. It is observed that a low-carb diet was able to reduce hepatic steatosis in the liver [PMID: 33898960].
d. Type 2 diabetes
Many studies have reported the positive result of a low-carb diet in people with type 2 diabetes with a reduction in HbA1c and improved glycemic control. A low-carb diet has been revealed to help recover blood sugar levels. Apart from reducing body mass index, a low-carb diet can also regulate blood cholesterol levels and may decrease insulin dose in patients with type 2 diabetes [PMID: 29882884].
e. Reduced mortality
A low-carb diet with high fiber involving low-carb fruits and vegetables and plant-based protein and fat such as nuts and seeds may be related to lesser mortality. People in low-carb high-fiber diets have been found to have significantly lower cholesterol, low blood pressure, and lower body weight [PMID: 31035514].
f. Reduced food craving
It is said that a low-carb diet can make you crave more carbs or foods in a binge-eating person. On contrary, it is observed that adherence to the low-carb diet by a binge eating person shows significant mind control over food cravings [PMID: 33852677].
Fresh fruits and vegetables are great choices for a low-carb diet. However, some of the more popular fruits and vegetables are not appropriate to eat all the time. However, you do not need to eliminate these foods from your diet, just limit their intake. You can still eat them in their whole form, especially if you are replacing or reducing cereals that are considered to be high carbohydrate with more fruits and vegetables.
Whole grains and cereals are high in calories and carbs so their intake must be restricted if you have to achieve a low-carb diet with an intake of fewer than 130 grams per day. You can increase the intake of legumes in place of cereals that are high in proteins and comparatively low in carbs than cereals.
Nuts & seeds can also be used as a source of proteins and calories. They have a lot of protein, but very little carbohydrates. A good source of nuts& seeds is almonds, pecans, walnuts, cashews, sunflower seeds, gingelly seeds. However, the use of nuts also poses restrictions owing to their high-fat content.
If you are overweight, then maintaining the same carbs intake that you are currently eating is not possible with the food selection that you currently have. Carbs must be reduced to achieve weight loss through a low-carb diet.
Fortunately, there are some substitutes that you can use instead of or in addition to the foods above. Some of the low-carbohydrate foods are as follows.
Low carb foods list – Meat and poultry
Following foods contain zero carbs.
Eggs
Eggs are low-carb foods and a great source of high-quality proteins. In fact, eggs do not contain any carbs at all. Egg provides different minerals but at the same time, they contain cholesterol too. So eating many eggs if you have a cholesterol issue may pose a risk.
Animal meat
Animal meat such as chicken, mutton, and their organs are a good source of proteins and do not contain any carbs. However, the preparation of meat such as deep frying increases the overall calories of your diet.
Fish & Seafood
Fish and other kinds of seafood are good quality lean proteins and can be added to your low-carb diet.
The above low-carb foods cannot be used by vegetarians. So we are presenting the following low-carb foods for vegetarians who want to follow a low-carb diet. Further, we have also tried to mention their carbohydrate richness while arranging them in descending order in their calories to carb ratio.
Low carb foods list – Vegetarian
50. Kovai, small (Other vegetables)
Kovai, small has 19.11 Kcal energy per 100 grams by weight. Kovai, small comprises 2.41 g of carbohydrates. It is 50.45% carbs. The Ratio of energy to the carbohydrate of Kovai, small is 7.928 kcal/gm. Accordingly, Kovai, small, positions at 50 in low-carb foods for the low-carb diet.
49. Cluster beans (Other vegetables)
Cluster beans have 40.12 kilocalories of energy per 100 gm weight. Cluster beans contain 4.91 g of carbohydrates. Its carbs richness is 48.95%. the energy you get per carbohydrate from Cluster beans is 8.172kcal. So, Cluster beans rank no 49 in low-carb foods for the low-carb diet.
48. Bean scarlet, tender (Other vegetables)
Bean scarlet, tender has 42.75 Kcal energy every 100 grams. Bean scarlet, tender holds 5.16 g of carbohydrates. Its carbohydrate richness is 48.28%. The energy you get for every gm of carbohydrate consumed, in kcal from Bean scarlet, tender is 8.285. Thus, Bean scarlet, tender, lines number 48 in low-carb foods for the low-carb diet.
47. Rumex leaves (Green leafy vegetables)
Rumex leaves have 19.58 kilocalories of energy per 100 grams. Rumex leaves comprise 2.33 g of carbohydrates. It is 47.59% carbs. The energy to carbohydrates ratio in kcal/gm of Rumex leaves is 8.405. Therefore, Rumex leaves, grades number 47 in low-carb foods for the low-carb diet.
46. French beans, hybrid (Other vegetables) -
French beans, hybrid has 22.21 Kcal energy every 100 grams by weight. French beans, hybrid contain 2.63 g of carbohydrates. Its carbs richness is 47.36%. The energy (kcal) to carbohydrates (gm) ratio of French beans, hybrid is 8.445. Hence, French beans, hybrid, positions at 46 in low-carb foods for the low-carb diet.
45. Bitter gourd, jagged, smooth ridges, elongate (Other vegetables)
Bitter gourd, jagged, smooth ridges, elongate has 19.35 kilocalories of energy every 100 gm weight. Bitter gourd, jagged, smooth ridges, elongate holds 2.29 g of carbohydrates. Its carbohydrate richness is 47.35%. The Ratio of energy to the carbohydrate of Bitter gourd, jagged, smooth ridges, elongate is 8.448 kcal/gm. Accordingly, Bitter gourd, jagged, smooth ridges, elongate, ranks no 45 in low-carb foods for the low-carb diet.
44. Onion, stalk (Other vegetables)
Onion, stalk has 25.56 Kcal energy per 100 grams by weight. The onion, stalk comprises 2.99 g of carbohydrates. It is 46.80% carbs. the energy you get per carbohydrate from the Onion stalk is 8.547kcal. So, Onion, stalk, lines number 44 in low-carb foods for the low-carb diet.
43. Zucchini yellow (Other vegetables)
Zucchini yellow has 18.87 kilocalories of energy per 100 gm weight. Zucchini yellow contains 2.2 g of carbohydrates. Its carbs richness is 46.64%. The energy you get for every gm of carbohydrate consumed, in kcal from Zucchini yellow is 8.576. Thus, Zucchini yellow, grades number 43 in low-carb foods for the low-carb diet.
42. Gogu leaves red stem (Green leafy vegetables)
Gogu leaves red stem has 36.54 Kcal energy every 100 grams. Gogu leaves red stem holds 4.24 g of carbohydrates. Its carbohydrate richness is 46.41%. The energy to carbohydrates ratio in kcal/gm of Gogu leaves red stem is 8.618. Therefore, Gogu leaves red stem, positions at 42 in low-carb foods for the low-carb diet.
41. Brussels sprouts (Green leafy vegetables)
Brussels sprouts have 44.18 kilocalories of energy per 100 grams. Brussels sprouts comprise 5.09 g of carbohydrates. It is 46.08% carbs. The energy (kcal) to carbohydrates (gm) ratio of Brussels sprouts is 8.681. Hence, Brussels sprouts ranks no 41 in low-carb foods for the low-carb diet.
40. Brinjal (Other vegetables)
Brinjal has 23.64 Kcal energy every 100 grams by weight. Brinjal contains 2.71 g of carbohydrates. Its carbs richness is 45.85%. The Ratio of energy to the carbohydrate of Brinjal is 8.725 kcal/gm. Accordingly, Brinjal lines number 40 in low-carb foods for the low-carb diet.
39. Capsicum, green (Other vegetables)
Capsicum, green has 16.24 kilocalories of energy every 100 gm weight. Green capsicum holds 1.84 g of carbohydrates. Its carbohydrate richness is 45.32%. the energy you get per carbohydrate from Green capsicum is 8.826kcal. So, Green capsicum, grades number 39 in low-carb foods for the low-carb diet.
38. Gogu leaves, green stem (Green leafy vegetables)
Gogu leaves, green stem has 36.30 Kcal energy per 100 grams by weight. Gogu leaves, green stem comprises 4.06 g of carbohydrates. It is 44.73% carbs. The energy you get for every gm of carbohydrate consumed, in kcal from Gogu leaves, green stem is 8.942. Thus, Gogu leaves, green stem, positions at 38 in low-carb foods for the low-carb diet.
37. Beet greens (Green leafy vegetables)
Beet greens have 34.63 kilocalories of energy per 100 gm weight. Beet greens contain 3.86 g of carbohydrates. Its carbs richness is 44.58%. The energy to carbohydrates ratio in kcal/gm of Beet greens is 8.972. Therefore, Beet greens rank no 37 in low-carb foods for the low-carb diet.
36. Pak choi leaves (Green leafy vegetables)
Pak choi leaves have 16.00 Kcal energy every 100 grams. Pak choi leaves hold 1.78 g of carbohydrates. Its carbohydrate richness is 44.49%. The energy (kcal) to carbohydrates (gm) ratio of Pak choi leaves is 8.990. Hence, Pak choi leaves lines number 36 in low-carb foods for the low-carb diet.
35. French beans, country (Other vegetables)
French beans, country has 24.36 kilocalories of energy per 100 grams. French beans, country comprises 2.68 g of carbohydrates. It is 44.00% carbs. The Ratio of energy to the carbohydrate of French beans, country is 9.090 kcal/gm. Accordingly, French beans, country, grades number 35 in low-carb foods for the low-carb diet.
34. Capsicum, red (Other vegetables)
Capsicum, red has 19.82 Kcal energy every 100 grams by weight. Capsicum, red contains 2.14 g of carbohydrates. Its carbs richness is 43.18%. the energy you get per carbohydrate from Capsicum, red is 9.263kcal. So, Capsicum, red, positions at 34 in low-carb foods for the low-carb diet.
33. Pumpkin leaves, tender (Green leafy vegetables)
Pumpkin leaves, tender has 44.18 kilocalories of energy every 100 gm weight. Pumpkin leaves, tender holds 4.75 g of carbohydrates. Its carbohydrate richness is 43.00%. The energy you get for every gm of carbohydrate consumed, in kcal from Pumpkin leaves, tender is 9.302. Thus, Pumpkin leaves, tender, rank no 33 in low-carb foods for the low-carb diet.
32. Radish leaves (Green leafy vegetables)
Radish leaves have 26.03 Kcal energy per 100 grams by weight. Radish leaves comprise 2.77 g of carbohydrates. It is 42.56% carbs. The energy to carbohydrates ratio in kcal/gm of Radish leaves is 9.398. Therefore, Radish leaves lines number 32 in low-carb foods for the low-carb diet.
31. Capsicum, yellow (Other vegetables)
Capsicum, yellow has 18.63 kilocalories of energy per 100 gm weight. Capsicum, yellow contains 1.95 g of carbohydrates. Its carbs richness is 41.87%. The energy (kcal) to carbohydrates (gm) ratio of Capsicum, yellow is 9.553. Hence, Capsicum, yellow, grades number 31 in low-carb foods for the low-carb diet.
30. Bamboo shoot, tender (Other vegetables)
Bamboo shoot, tender has 16.24 Kcal energy every 100 grams. Bamboo shoot, tender holds 1.67 g of carbohydrates. Its carbohydrate richness is 41.13%. The Ratio of energy to the carbohydrate of Bamboo shoot, tender is 9.725 kcal/gm. Accordingly, Bamboo shoot, tender, positions at 30 in low-carb foods for the low-carb diet.
29. Basella leaves (Green leafy vegetables)
Basella leaves have 19.58 kilocalories of energy per 100 grams. Basella leaves comprise 2.01 g of carbohydrates. It is 41.05% carbs. the energy you get per carbohydrate from Basella leaves is 9.743kcal. So, Basella leaves ranks no 29 in low-carb foods for the low-carb diet.
28. Snake gourd, long, pale green (Other vegetables)
Snake gourd, long, pale green has 12.42 Kcal energy every 100 grams by weight. Snake gourd, long, pale green contains 1.27 g of carbohydrates. Its carbs richness is 40.90%. The energy you get for every gm of carbohydrate consumed, in kcal from Snake gourd, long, pale green is 9.779. Thus, Snake gourd, long, pale green, lines number 28 in low-carb foods for the low-carb diet.
27. Ponnaganni (Green leafy vegetables)
Ponnaganni has 50.87 kilocalories of energy every 100 gm weight. Ponnaganni holds 5.17 g of carbohydrates. Its carbohydrate richness is 40.65%. The energy to carbohydrates ratio in kcal/gm of Ponnaganni is 9.840. Therefore, Ponnaganni grades number 27 in low-carb foods for the low-carb diet.
26. Plantain, flower (Other vegetables)
Plantain, flower has 21.26 Kcal energy per 100 grams by weight. Plantain, flower comprises 2.15 g of carbohydrates. It is 40.46% carbs. The energy (kcal) to carbohydrates (gm) ratio of the Plantain, flower is 9.887. Hence, Plantain, flower, positions at 26 in low-carb foods for the low-carb diet.
25. Wood apple (Fruits)
Wood apple has 78.10 kilocalories of energy per 100 gm weight. Wood apple contains 7.52 g of carbohydrates. Its carbs richness is 38.52%. The Ratio of energy to the carbohydrate of Wood apple is 10.385 kcal/gm. Accordingly, Wood apple ranks no 25 in low-carb foods for the low-carb diet.
24. Cauliflower leaves (Green leafy vegetables)
Cauliflower leaves have 35.35 Kcal energy every 100 grams. Cauliflower leaves hold 3.39 g of carbohydrates. Its carbohydrate richness is 38.36%. the energy you get per carbohydrate from Cauliflower leaves is 10.427kcal. So, Cauliflower leaves lines number 24 in low-carb foods for the low-carb diet.
23. Cabbage collard greens (Green leafy vegetables)
Cabbage collard greens has 30.09 kilocalories of energy per 100 grams. Cabbage collard greens comprise 2.79 g of carbohydrates. It is 37.08% carbs. The energy you get for every gm of carbohydrate consumed, in kcal from Cabbage collard greens is 10.786. Thus, Cabbage collard greens, grades number 23 in low-carb foods for the low-carb diet.
22. Bathua leaves (Green leafy vegetables)
Bathua leaves have 27.70 Kcal energy every 100 grams by weight. Bathua leaves contain 2.56 g of carbohydrates. Its carbs richness is 36.96%. The energy to carbohydrates ratio in kcal/gm of Bathua leaves is 10.822. Therefore, Bathua leaves, positions at 22 in low-carb foods for the low-carb diet.
21. Garden cress (Green leafy vegetables)
Garden cress has 49.68 kilocalories of energy every 100 gm weight. Garden cress holds 4.48 g of carbohydrates. Its carbohydrate richness is 36.07%. The energy (kcal) to carbohydrates (gm) ratio of Garden cress is 11.089. Hence, Garden cress ranks no 21 in low-carb foods for the low-carb diet.
20. Field beans, tender, broad (Other vegetables)
Field beans, tender, broad has 30.81 Kcal energy per 100 grams by weight. Field beans, tender, broad comprise 2.75 g of carbohydrates. It is 35.70% carbs. The Ratio of energy to the carbohydrate of Field beans, tender, broad is 11.204 kcal/gm. Accordingly, Field beans, tender, broad, lines number 20 in low-carb foods for the low-carb diet.
19. Cauliflower (Other vegetables)
Cauliflower has 22.93 kilocalories of energy per 100 gm weight. Cauliflower contains 2.03 g of carbohydrates. Its carbs richness is 35.42%. the energy you get per carbohydrate from Cauliflower is 11.295kcal. So, Cauliflower grades number 19 in low-carb foods for the low-carb diet.
18. Knol khol (Other vegetables)
Knol khol has 16.00 Kcal energy every 100 grams. Knol khol holds 1.39 g of carbohydrates. Its carbohydrate richness is 34.75%. The energy you get for every gm of carbohydrate consumed, in kcal from Knol khol is 11.512. Thus, Knol khol, positions at 18 in low-carb foods for the low-carb diet.
17. Field beans, tender, lean (Other vegetables)
Field beans, tender, lean has 33.44 kilocalories of energy per 100 grams. Field beans, tender, lean comprise 2.85 g of carbohydrates. It is 34.09% carbs. The energy to carbohydrates ratio in kcal/gm of Field beans, tender, lean is 11.732. Therefore, Field beans, tender, lean, rank no 17 in low-carb foods for the low-carb diet.
16. Karonda fruit (Fruits)
Karonda fruit has 33.68 Kcal energy every 100 grams by weight. Karonda fruit contains 2.87 g of carbohydrates. Its carbs richness is 34.09%. The energy (kcal) to carbohydrates (gm) ratio of Karonda fruit is 11.734. Hence, Karonda fruit lines number 16 in low-carb foods for the low-carb diet.
15. Colocasia leaves, green (Green leafy vegetables)
Colocasia leaves, green has 43.47 kilocalories of energy every 100 gm weight. Colocasia leaves, green holds 3.69 g of carbohydrates. Its carbohydrate richness is 33.96%. The Ratio of energy to the carbohydrate of Colocasia leaves, green is 11.780 kcal/gm. Accordingly, Colocasia leaves, green, grades number 15 in low-carb foods for the low-carb diet.
14. Spinach (Green leafy vegetables)
Spinach has 24.36 Kcal energy per 100 grams by weight. Spinach comprises 2.05 g of carbohydrates. It is 33.66% carbs. the energy you get per carbohydrate from Spinach is 11.883kcal. So, Spinach positions at 14 in low-carb foods for the low-carb diet.
13. Drumstick leaves (Green leafy vegetables)
Drumstick leaves have 67.35 kilocalories of energy per 100 gm weight. Drumstick leaves contain 5.62 g of carbohydrates. Its carbs richness is 33.38%. The energy you get for every gm of carbohydrate consumed, in kcal from Drumstick leaves is 11.984. Thus, Drumstick leaves rank no 13 in low-carb foods for the low-carb diet.
12. Mustard leaves (Green leafy vegetables)
Mustard leaves have 30.33 Kcal energy every 100 grams. Mustard leaves hold 2.41 g of carbohydrates. Its carbohydrate richness is 31.78%. The energy to carbohydrates ratio in kcal/gm of Mustard leaves is 12.586. Therefore, Mustard leaves lines number 12 in low-carb foods for the low-carb diet.
11. Agathi leaves (Green leafy vegetables)
Agathi leaves have 70.46 kilocalories of energy per 100 grams. Agathi leaves comprise 5.21 g of carbohydrates. It is 29.58% carbs. The energy (kcal) to carbohydrates (gm) ratio of Agathi leaves is 13.523. Hence, Agathi leaves, grades number 11 in low-carb foods for the low-carb diet.
10. Button mushroom, fresh (Mushrooms)
Button mushroom, fresh has 27.47 Kcal energy every 100 grams by weight. Button mushroom, fresh contains 1.98 g of carbohydrates. Its carbs richness is 28.84%. The Ratio of energy to the carbohydrate of Button mushroom, fresh is 13.872 kcal/gm. Accordingly, Button mushroom, fresh, positions at 10 in low-carb foods for the low-carb diet.
9. Broad beans (Other vegetables)
Broad beans has 29.38 kilocalories of energy for every 100 gm weight. Broad beans hold 2.11 g of carbohydrates. Its carbohydrate richness is 28.73%. the energy you get per carbohydrate from Broad beans is 13.923kcal. So, Broad beans ranks no 9 in low-carb foods for the low-carb diet.
8. Amaranth leaves, red (Green leafy vegetables)
Amaranth leaves, red has 33.44 Kcal energy per 100 grams by weight. Amaranth leaves, red comprises 2.37 g of carbohydrates. It is 28.35% carbs. The energy you get for every gm of carbohydrate consumed, in kcal from Amaranth leaves, red is 14.108. Thus, Amaranth leaves, red, lines number 8 in low-carb foods for the low-carb diet.
7. Milk, whole, cow ( Milk and milk products)
Milk, whole, cow has 72.84 kilocalories of energy per 100 gm weight. Cow milk contains 4.94 g of carbohydrates. Its carbs richness is 27.13%. The energy to carbohydrates ratio in kcal/gm of Cow milk is 14.746. Therefore, Cow milk, grades number 7 in low-carb foods for the low-carb diet.
6. Fenugreek leaves (Green leafy vegetables)
Fenugreek leaves have 34.39 Kcal energy every 100 grams. Fenugreek leaves hold 2.17 g of carbohydrates. Its carbohydrate richness is 25.24%. The energy (kcal) to carbohydrates (gm) ratio of Fenugreek leaves is 15.849. Hence, Fenugreek leaves, positions at 6 in low-carb foods for the low-carb diet.
5. Amaranth spined leaves, green (Green leafy vegetables)
Amaranth spined leaves, green has 26.27 kilocalories of energy per 100 grams. Amaranth spined leaves, green comprises 1.61 g of carbohydrates. It is 24.51% carbs. The Ratio of energy to the carbohydrate of Amaranth spined leaves, green is 16.318 kcal/gm. Accordingly, Amaranth spined leaves, green, ranks no 5 in low-carb foods for the low-carb diet.
4. Khoa ( Milk and milk products)
Khoa has 315.74 Kcal energy every 100 grams by weight. Khoa contains 16.53 g of carbohydrates. Its carbs richness is 20.94%. the energy you get per carbohydrate from Khoa is 19.101kcal. So, Khoa lines number 4 in low-carb foods for the low-carb diet.
3. Paneer ( Milk and milk products)
Paneer has 257.70 kilocalories of energy every 100 gm weight. Paneer holds 12.41 g of carbohydrates. Its carbohydrate richness is 19.26%. The energy you get for every gm of carbohydrate consumed, in kcal from Paneer is 20.766. Thus, Paneer, grades number 3 in low-carb foods for the low-carb diet.
2. Soybean, white (Grain legumes)
Soybean, white has 377.12 Kcal energy per 100 grams by weight. Soybean, white comprises 10.16 g of carbohydrates. It is 10.78% carbs. The energy to carbohydrates ratio in kcal/gm of Soybean, white is 37.118. Therefore, Soybean, white, positions at 2 in low-carb foods for the low-carb diet.
1. Avocado, fruit (Fruits)
Avocado, fruit has 144.26 kilocalories of energy per 100 gm weight. Avocado, fruit contain 1.75 g of carbohydrates. Its carbs richness is 4.85%. The energy (kcal) to carbohydrates (gm) ratio of Avocado, fruit is 82.432. Hence, Avocado, fruit, ranks no 1 in low-carb foods for the low-carb diet.
