What Counts as Low Carb?
There is no single definition, but most low-carb eating plans fall into ranges: moderate low-carb (100–150g/day), standard low-carb (50–100g/day), and ketogenic (under 20–50g/day). Where you land depends on your goals, activity level, and how your body responds. The foods below are organized from near-zero carbs upward so you can mix and match based on your target.
Keep in mind that "net carbs" — total carbs minus fiber — is what most low-carb plans count, since fiber is not digested and does not spike blood sugar. A food with 10g total carbs and 7g fiber has only 3g net carbs. You can look up detailed carb breakdowns for any food in our nutrition database.
Near-Zero Carb Foods (Under 1g Net Carbs per Serving)
These are effectively carb-free and form the foundation of very low-carb diets:
- Meat and poultry: Chicken, turkey, beef, pork, lamb — all plain meats have zero carbs
- Fish and seafood: Salmon, tuna, shrimp, cod, tilapia — zero carbs when unbreaded
- Eggs: Less than 1g carbs per egg
- Butter and oils: Zero carbs (olive oil, coconut oil, avocado oil)
- Most cheeses: Cheddar, mozzarella, parmesan — under 1g per ounce
The key detail: these foods become high-carb when breaded, glazed, or served with sauces. Teriyaki chicken, breaded fish, and honey-glazed ham all carry significant hidden carbs from their preparation.
Low-Carb Vegetables (1–5g Net Carbs per Cup)
Non-starchy vegetables are your best friends on a low-carb plan. They provide fiber, vitamins, and volume for very few net carbs:
- Spinach: 0.4g net carbs per cup (raw)
- Lettuce: 0.5g net carbs per cup
- Cucumber: 1.5g net carbs per cup
- Zucchini: 2.4g net carbs per cup
- Broccoli: 3.6g net carbs per cup
- Cauliflower: 2.8g net carbs per cup
- Bell peppers: 3.6g net carbs per cup
- Asparagus: 2.4g net carbs per cup
Starchy vegetables like potatoes (26g net carbs per medium potato), corn (27g per cup), and peas (14g per cup) are the ones to limit or avoid on strict low-carb plans.
Low-Carb Fruits (5–10g Net Carbs per Serving)
Fruits are trickier because natural sugars add up. The best low-carb fruit options include:
- Raspberries: 7g net carbs per cup (high fiber offsets total carbs)
- Blackberries: 6g net carbs per cup
- Strawberries: 8g net carbs per cup
- Avocado: 3g net carbs per whole fruit (technically a fruit, and the lowest-carb option)
Tropical fruits like bananas (24g net carbs), mangoes (25g), and grapes (26g per cup) are the highest in sugar and are typically the first fruits eliminated on low-carb plans.
Smart Swaps for Common High-Carb Foods
The biggest wins come from replacing staple high-carb foods with lower-carb alternatives:
- Rice (45g carbs per cup) to cauliflower rice (3g carbs per cup) — saves 42g carbs
- Pasta (43g carbs per cup) to zucchini noodles (3g carbs per cup) — saves 40g carbs
- Bread (13g carbs per slice) to lettuce wraps (under 1g) — saves 25g+ carbs per sandwich
- Mashed potatoes (35g per cup) to mashed cauliflower (5g per cup) — saves 30g carbs
These swaps are not about deprivation — they are about making room in your carb budget for the foods that matter most to you. Use the food comparison tool to see the full nutritional trade-offs for any swap.
Hidden Carbs to Watch Out For
Sauces and condiments are where low-carb diets often go off track. Ketchup has 4g sugar per tablespoon. BBQ sauce can have 8–12g per serving. Salad dressings, marinades, and stir-fry sauces frequently contain added sugars. Even "sugar-free" products may contain maltodextrin or other carb sources that spike blood sugar similarly to table sugar.
Beverages are another hidden source: a glass of orange juice has 26g of carbs, a regular soda has 39g, and sweetened iced tea can have 24g or more. Stick to water, black coffee, unsweetened tea, and sparkling water to keep liquid carbs at zero.