A list of 70 low-carb or zero-carb healthy foods + shopping list

Reducing carbohydrate intake has become one of the most popular (and effective) ways to manage appetite and portion control, reduce calorie intake, and increase weight loss.

In South Africa, it’s popularity has been largely boosted by Tim Noakes’ Real Meal Revolution and his revival of the Banting Diet.

Admittedly, following a low-carb diet isn’t always the best approach for everyone (especially athletes or highly active individuals) and it’s good to understand the pros and cons so that you can decide for yourself.

With that said, most people who eat more lower-carb foods will find themselves eating less junk and more minimally processed, wholesome foods that keep them fuller and more satisfied for longer.

[For me personally: I follow a low-er carb diet most of the time by using the “earn your carbs” approach (à la Precision Nutrition) where my meals directly before or after my workout are higher in carb-dense foods (still healthy, minimally processed foods), while my other meals are lower in carbs and higher in high-fibre vegetables and healthy fats. I find that this is a useful, uncomplicated approach to keep my carbohydrate intake in check while still getting enough carbs to fuel my active lifestyle.]

Whether you follow a low-carb diet or not, this list of 70 low-carb or zero-carb healthy foods is super handy because it still contains a good reference list of some of the most nutrient-dense foods available. It also doubles up as a convenient shopping list to help you keep your household well stocked with plenty of healthy foods that are suitable for both a low-carb and otherwise normal-carb intake diet alike.

Most of the foods on this list are under 10g carbs per 100g, except for a few minor exceptions in which case serving size would be much lower than 100g anyways.

Low-Carb Meats (#1-7)

• Beef (0g carbs and 250 calories per 100g)
• Chicken (0g carbs and 239 calories per 100g)
• Lamb (0g carbs and 294 calories per 100g)
• Ostrich (0g carbs and 145 calories per 100g)
• Pork (0g carbs and 242 calories per 100g)
• Turkey (0g carbs and 201 calories per 100g)
• Venison (0g carbs and 158 calories per 100g)

Low-Carb Fish and Seafood (#8-17)

• Crab (0g carbs and 112 calories per 100g)
• Hake / Cod (0g carbs and 82 calories per 100g)
• Kingclip (0g carbs and 106 calories per 100g)
• Mussels (7.4g carbs and 172 calories per 100g)
• Trout (0g carbs and 190 calories per 100g)
• Tuna (0g carbs and 184 calories per 100g)
• Salmon (0g carbs and 208 calories per 100g)
• Snoek (0g carbs and 119 calories per 100g)
• Shrimp (0.2g carbs and 99 calories per 100g)

Low-Carb Vegetables (#18-33)

“Net carbs” (total carbohydrate content minus non-absorbable dietary fibre) have been included in the food description as it can make a big difference between whether something is classified as a low-carb or higher-carb food.

• Asparagus (3.9g carbs / 1.8g net carbs and 20 calories per 100g)
• Beetroot (9.6g carbs / 6.76g net carbs and 43 calories per 100g)
• Broccoli (6.6g carbs / 4g net carbs and 31 calories per 100g)
• Cabbage (5.8g carbs / 3.3g net carbs and 22 calories per 100g)
• Cauliflower (5g carbs / 3g net carbs and 25 calories per 100g)
• Celery (3g carbs / 1.4g net carbs and 16 calories per 100g)
• Cucumber (3.6g carbs / 3.1g net carbs and 15 calories per 100g)
• Garlic (33g carbs /  31g net carbs and 149 calories per 100g)
• Ginger (17.8g carbs / 15.8g net carbs and 80 calories per 100g)
• Lettuce (2.9g carbs / 1.6g net carbs and 15 calories per 100g)
• Mushrooms (3.3g carbs / 2.6g net carbs and 22 calories per 100g)
• Onions (9.3g carbs / 7.6g net carbs and 40 calories per 100g)
• Peppers (4.6g carbs / 2.9g net carbs and 20 calories per 100g)
• Spinach (3.6g carbs / 1.4g net carbs and 23 calories per 100g)
• Tomatoes (3.9g carbs / 2.7g net carbs and 18 calories per 100g)
• Zucchini / Baby Marrow (3.1g carbs / 2.1g net carbs and 21 calories per 100g)

Low-Carb Fruits (#34-43)

While these fruits push the limits a bit on what is considered “low-carb”, they have been included because they are still lower in carbs than most other fruit and it is useful to know which fruits are a better choice to make.

Also, keep in mind that many fruits are rich in dietary fiber which isn’t usually digested, so a fruit like Avocado which may appear high-ish in carbohydrates (8.5g carbs per 100g) can actually be very low (1.8g net carbs) due to 6.7g of that being fiber.

• Apricots (11.12g carbs / 9.1g net carbs and 48 calories per 100g)
• Avocado (8.5g carbs / 1.8g net carbs and 160 calories per 100g)
• Blueberries (14.5g carbs / 12g net carbs and 57 calories per 100g)
• Grapefruit (10.7g carbs / 9g net carbs and 42 calories per 100g)
• Kiwi Fruit (14.7g carbs / 11.7g net carbs and 61 calories per 100g)
• Lemons (9.32g carbs / 6.52g net carbs and 29 calories per 100g)
• Olives (6.3g carbs / 3g net carbs and 115 calories per 100g)
• Raspberries (11.9g carbs / 5.4g net carbs and 52 calories per 100g)
• Strawberries (7.7g carbs / 5.7g net carbs and 49 calories per 100g)
• Watermelon (7.6g carbs / 7g net carbs and 30 calories per 100g)

Low-Carb Nuts (#44-50)

Like fruit, nuts tend to push the limits on what is considered to be low-carb (at least per 100g anyways). However, a typical serving is between 14g and 28g which brings even the highest carb nut (pistachio) down to 3.8g – 7.6g per serving.

On top of that, like fruit, nuts are rich in fiber which dramatically lowers their net carb count.

• Almonds (21.6g carbs / 9.1g net carbs and 579 calories per 100g)
• Hazelnuts (16.7g carbs / 7g net carbs and 628 calories per 100g)
• Macadamias (13.8g carbs / 5.2g net carbs and 718 calories per 100g)
• Peanuts (16.1g carbs / 7.63g net carbs and 567 calories per 100g)
• Pecans (13.9g carbs / 4.3g net carbs and 691 calories per 100g)
• Pistachios (27.2g carbs / 16.6g net carbs and 560 calories per 100g)
• Walnuts (13.7g carbs / 7g net carbs and 654 calories per 100g)

Low-Carb Seeds (#51-55)

A typical serving size is between 5g – 15g, compared to the listed 100g.

• Chia Seeds (42.1g carbs / 7.72g net carbs and 486 calories per 100g)
• Flax Seeds (28.9g carbs / 1.6g net carbs and 534 calories per 100g)
• Pumpkin Seeds (53.8g carbs / 35.4g net carbs and 446 calories per 100g)
• Sesame Seeds (23.45g carbs / 11.7g net carbs and 573 calories per 100g)
• Sunflower Seeds (20g carbs / 11.4g net carbs and 584 calories per 100g)

Low-Carb Oils (#56-59)

A typical serving size is between 5g and 15g, compared to the listed 100g.

• Avocado Oil (0g carbs and 884 calories per 100g)
• Coconut Oil (0g carbs and 892 calories per 100g)
• Macadamia Nut Oil (0g carbs and 820 calories per 100g)
• Olive Oil (0g carbs and 884 calories per 100g)

Low-Carb Dairy (60-67)

A typical serving size of most dairy products is less than 100g as they are very calorie-dense.

• Butter (0g carbs and 717 calories per 100g)
• Cheddar Cheese (3.1g carbs and 404 calories per 100g)
• Feta Cheese (4.1g carbs and 264 calories per 100g)
• Gouda Cheese (2.2g carbs and 356 calories per 100g)
• Heavy Cream (2.7g carbs and 340 calories per 100g)
• Full-Cream Yoghurt (13g carbs and 95 calories per 100g)
• Greek Non-Fat Yoghurt (3.6g carbs and 59 calories per 100g)
• Ghee (0g carbs and 900 calories per 100g)

Low-Carb Other (#68-70)

• Eggs (1.12 carbs and 155 calories per 100g)
• Dark Chocolate 70% Cocoa (45.8g carbs / 34.9g net carbs and 599 calories per 100g)
• Bone Broth (0.8g carbs / 0.1g net carbs and 69 calories per 100g)

Downloadable Shopping List

Also see:

• 5 Low-Carb, High-Fat Banting Meal Plans

• 101 Healthy Low-Carb Recipes

• The Official Sleekgeek Food List

• The Sleekgeek Healthy Meal Template