Eating fewer carbs can have impressive health benefits.
It has been shown to significantly reduce hunger levels, which tends to lead to automatic weight loss, without the need for calorie counting.
At least 23 studies have found that low-carb diets can cause up to 2–3 times more weight loss than low-fat diets.
Decreasing your carb intake can also have numerous other health benefits, such as reducing your blood sugar, blood pressure and triglycerides or improving your “good” HDL cholesterol.
Plus, eating low-carb doesn’t have to be complicated.
Simply base your diet around real foods that are low in carbs to lose weight and improve your health.
Here are 44 low-carb foods, most of which are healthy, nutritious and incredibly delicious.
Total Carbs vs Net Carbs
The carb content for a standard serving and the number of carbs in a 100-gram portion are listed at the end of each chapter.
However, keep in mind that some of these foods are high in fiber, which may lower the digestible net carb content even further.
Eggs and Meats
Eggs and all types of meat are close to zero carb. Organ meats are an exception, such as liver, which contains about 5% carbs (13).
44. Eggs (Almost Zero)
Eggs are among the healthiest and most nutritious foods on the planet.
They’re loaded with various nutrients — including some that are important for your brain — and compounds that can improve eye health.
Carbs: almost zero.
Beef is highly satiating and loaded with important nutrients like iron and vitamin B12. There are dozens of different types of beef, from ribeye steak to ground beef to hamburger.
42. Lamb (Zero)
Like beef, lamb contains many beneficial nutrients, including iron and vitamin B12. Lamb is often grass-fed, and tends to be high in the beneficial fatty acid conjugated linoleic acid (CLA) (14).
41. Chicken (Zero)
Chicken is among the world’s most popular meats. It’s high in many beneficial nutrients and an excellent source of protein.
If you’re on a low-carb diet, it may be a better choice to go for fattier cuts like wings and thighs.
40. Pork, Including Bacon (Usually Zero)
Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters.
Bacon is a processed meat, and therefore definitely not a health food. However, it’s generally acceptable to eat moderate amounts of bacon on a low-carb diet.
Try to buy your bacon locally, without artificial ingredients, and make sure not to burn it during cooking.
Carbs: zero, but read the label and avoid bacon that is cured with sugar.
39. Jerky (Usually Zero)
Jerky is meat that has been cut into strips and dried. As long as it doesn’t contain added sugar or artificial ingredients, jerky can be a perfect low-carb snack food.
However, keep in mind that a lot of the jerky available at stores is highly processed and unhealthy. Your best bet is to make your own.
Carbs: Depends on the type. If it’s purely meat and seasoning then it should be close to zero.
Fish and other seafoods tend to be incredibly nutritious and healthy.
They’re particularly high in B12, iodine and omega-3 fatty acids — all nutrients of which many people don’t get enough.
Like meat, almost all types of fish and seafood contain next to no carbs.
38. Salmon (Zero)
Salmon is one of the most popular types of fish among health-conscious individuals — for good reason.
It’s a fatty fish, which means it contains significant amounts of heart-healthy fats — in this case omega-3 fatty acids.
Salmon is also loaded with vitamin B12, iodine and a decent amount of vitamin D3.
37. Trout (Zero)
Like salmon, trout is a type of fatty fish that is loaded with omega-3 fatty acids and other important nutrients.
36. Sardines (Zero)
Sardines are oily fish that are generally eaten almost whole, including their bones.
Sardines are among the most nutrient-dense foods on the planet and contain almost every single nutrient that you body needs.
35. Shellfish (4–5% Carbs)
It’s a shame that shellfish rarely makes it onto people’s daily menus, as they’re one of the world’s most nutritious foods.
In fact, they rank close to organ meats in their nutrient density and are low in carbs.
Carbs: 4–5 grams of carbs per 100 grams of shellfish.
Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and the majority of their carbs consist of fiber.
On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.
34. Broccoli (7%)
Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked. It’s high in vitamin C, vitamin K and fiber and contains potent cancer-fighting plant compounds.
Carbs: 6 grams per cup, or 7 grams per 100 grams.
Tomatoes are technically fruits or berries but usually eaten as vegetables. They’re high in vitamin C and potassium.
Carbs: 7 grams in a large tomato, or 4 grams per 100 grams.
32. Onions (9%)
Onions are among the tastiest plants on Earth and add powerful flavor to your recipes. They’re high in fiber, antioxidants and various anti-inflammatory compounds.
Carbs: 11 grams per cup, or 9 grams per 100 grams.
31. Brussels Sprouts (7%)
Brussels sprouts are highly nutritious vegetables, related to broccoli and kale.
They’re very high in vitamins C and K and contain numerous beneficial plant compounds.
Carbs: 6 grams per half cup, or 7 grams per 100 grams.
30. Cauliflower (5%)
Cauliflower is a tasty and versatile vegetable that can be used to make various interesting dishes in your kitchen.
It’s high in vitamin C, vitamin K and folate.
Carbs: 5 grams per cup, and 5 grams per 100 grams.
29. Kale (10%)
Kale is a very popular vegetable among health-conscious individuals, offering numerous health benefits.
It’s loaded with fiber, vitamins C and K, as well as carotene antioxidants.
Carbs: 7 grams per cup, or 10 grams per 100 grams.
28. Eggplant (6%)
Eggplant is another fruit that is commonly consumed as a vegetable. It has many interesting uses and is very high in fiber.
Carbs: 5 grams per cup, or 6 grams per 100 grams.
27. Cucumber (4%)
Cucumber is a popular vegetable with a mild flavor. It consists mostly of water, with a small amount of vitamin K.
Carbs: 2 grams per half cup, or 4 grams per 100 grams.
26. Bell Peppers (6%)
Bell peppers are popular fruits/vegetables with a distinct and satisfying flavor. They’re very high in fiber, vitamin C and carotene antioxidants.
Carbs: 9 grams per cup, or 6 grams per 100 grams.
25. Asparagus (2%)
Asparagus is a highly delicious spring vegetable.
It’s very high in fiber, vitamin C, folate, vitamin K and carotene antioxidants.
What’s more, it’s very high in protein, compared to most vegetables.
Carbs: 3 grams per cup, or 2 grams per 100 grams.
24. Green Beans (7%)
Green beans are technically legumes, but they’re usually consumed in a similar manner as vegetables.
Calorie for calorie, they’re extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium.
Carbs: 8 grams per cup, or 7 grams per 100 grams.
23. Mushrooms (3%)
Though they’re technically not plants, edible mushrooms are often categorized as vegetables.
They contain decent amounts of potassium and are high in some B vitamins.
Carbs: 3 grams per cup, and 3 grams per 100 grams (white mushrooms).
With the exception of starchy root vegetables, almost all vegetables are low in carbs. That’s why you can eat a lot of them without going over your carb limit.