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Knowing what you can and cannot eat on the keto diet is extremely important. It helps you avoid silly mistakes that can kick you out of ketosis or jeopardize the benefits of the keto diet.
The low carb diet is a complicated one that sometimes can seem like more hassle than it’s worth.
What with scouting the internet trying to find recipes made with ingredients that don’t cost a ton of money and then of course figuring out what is okay to have a low carb diet, sometimes, you may just want to give up.
You no longer have to think like this. In fact, you can find a collection of amazing keto recipes here, and below, we’ve listed all the low carb foods you can enjoy as well as the net carbs in each serving.
What is a low carb diet?
A low carb diet is one in which you eat healthy fats, proteins and between 50 – 150 grams of carbs per day.
Is low carb and keto the same thing?
They are not. In fact, the keto diet is a type of low carb diet in which one restricts carbs severely. On a low carb diet, carbs are not as aggressively restricted and you have a little bit more freedom in what you can eat.
While on a keto diet one has to restrict carbs to 20 grams of total carbs or below per day, on a low carb diet, you can choose to restrict carbs to anything between 100 – 150 grams of carbs per day.
Low Carb Fruits
Not many fruits are good to eat on a low diet as they are high in natural sugar. However, here is a list of fruits that are low in carbs and can be eaten on the low carb diet. Keep in mind that these should be eaten in moderation.
- Blackberries – There are 3 grams of net carbs in a 1/2 cup of blackberries
- Blueberries – There are 20 grams of net carbs in a ½ cup of blueberries
- Coconut flakes – There is 1 gram net carbs in 2 tablespoons of coconut flakes
- Lemon – There are 3.4 grams net carbs in 1 whole lemon
- Limes – There are 5.1 grams of net carbs in 1 whole lime
- Pear – There are 11.9 grams of net carbs in 100 grams of pear
- Raspberries – There are 7 grams of net carbs in 1 cup of raspberries
- Strawberries – There are 8.1 grams of net carbs in 1 cup of strawberries
- Cherry Tomatoes – There are 4 grams of net carbs in 1 cup of cherry tomatoes
Low Carb Vegetables
There is a long list of vegetables that are low carb. They’re great for making salads, smoothies, munching on when you feel for a healthy snack used to make other low carb recipes. Once you’ve started a low carb diet, try to add more of these into your daily meals as they are very nutrient-dense.
- Asparagus – There are 1.8 grams of net carbs in 100 grams
- Alfalfa sprouts – There are 0.2 grams of net carbs in 100 grams
- Arugula – There are 1.5 grams of net carbs in 100 grams
- Broccoli – There are 4.4 grams of net carbs in 100 gram
- Broccoli Rabe – There are 0.2 grams of net carbs in every 100 grams
- Cabbage – There are 3.5 grams of net carbs in 100 grams
- Collard greens – There is 1 gram of net carbs in 100 grams
- Dandelion green – There are 5.7g of net carbs in 100 grams
- Endive – There are 2.8g of net carbs in 100g of endives
- Kale – There are 5.2 grams of net carbs in 100 grams
- Lettuce – There are 1.6 grams of net carbs in 100 grams
- Bok Choy – There are 1.2 grams of net carbs in 100 grams
- Spinach – There are 1.4 grams of net carbs in 100 grams
- Swiss chard – There are 2.1 grams of net carbs in 100 grams
- Watercress – There are 0.8 grams of net carbs in 100 grams
- Cucumbers – There are 1.5 grams of net carbs in 100 grams
- Artichokes – There are 6 grams of net carbs in 100 grams
- Bamboo shoots – There are 2.2 grams of net carbs in 100 grams
- Beets – There are 6.8 grams of net carbs in 100 grams of beets
- Bell peppers – There are 7.5 grams of net carbs in 100 grams
- Mushroom – There are 2.3 grams of net carbs in 100 grams
- Cauliflower – There are 3 grams of net carbs in 100 grams
- Celery – There are 1.4 grams of net carbs in 100 grams
- Chili peppers – There are 7.5 grams of net carbs in 100 grams
- Eggplant – There are 3 grams of net carbs in 1oo grams
- Garlic – There are 0.8 grams of net carbs in 1 tsp garlic
- Green Beans – There are 3.6 grams of net carbs in 100 grams
- Okra – There are 3.8 grams of net carbs in 100 grams
- Olives – There are 0.5 grams of net carbs in 100 grams
- Onions – There are 7.3 grams of net carbs in 100 grams
- Radishes – There are 1.8 grams of net carbs in 100 grams
- Rhubarb – There are 2.7 grams of net carbs in 100 grams
- Rutabagas – There are 6.7 grams of net carbs in 100 grams
- Sauerkraut – There are 1.4 grams of net carbs in 100 grams
- Shallot – There are 1.4 grams of net carbs in 1 tablespoon
- Sugar snap peas – There are 4.9 grams of net carbs in 100 grams
- Summer squash – There are 2.3 grams of net carbs in 100 grams
- Turnips – There are 5 grams of net carbs in 100 grams
- Zucchini – There are 2.1 grams of net carbs in 100 grams
Low Carb Nuts & Seeds
High in polyunsaturated and monounsaturated fats, fibers and proteins, nuts and seeds are an important part of a low carb diet. These are the nut and seeds that you can enjoy:
- Almonds – There are 2.5 grams of net carbs in 28 grams
- Brazilian nuts – There are 1.4 grams of net carbs in 28 grams
- Cashews – There are 8.1 grams of net carbs in 20 grams
- Chia seeds – There are 2 grams of net carbs in 28 grams
- Flaxseeds – There are 0.2 grams of net carbs in 28 grams
- Macadamia nuts – There is 1 gram of net carbs in 28 grams
- Pecan – There are 1.1 grams of net carbs in 28 grams
- Pistachios – There are 5 grams of net carbs in 28 grams
- Sesame seeds – There are 3 grams of net carbs in 28 grams
- Walnuts – There are 2 grams of net carbs in 28 grams
Low Carb Fats
Below is the list of low carb fat sources you can use on your low carb journey.
- Butter – There are 0 grams of carbs in 1 tbsp
- MCT oil – There are 0 grams of carbs in 1 tbsp
- Olive oil – There are 0 grams of carbs in 1 tbsp
- Ghee – There are 0 grams of carbs in 1tbsp
- Coconut oil – There are 0 grams of carbs in 1 tbsp
- Coconut Manna – There is 1 gram of net carbs in 1 tsbp
- Avocado oil – There are 0 grams of carbs in 1 tbsp
Low Carb Protein Sources
These are the list of meat protein sources as well as the net carbs found in each.
- Salami – There are 2.4 grams of carbs in 100 grams of salami
- Pepperoni – There are no carbs in pepperoni
- Beef – There are no carbs in beef
- Chicken – any part – There are no carbs in chicken
- Bacon – There are 1.4 grams of carbs in 100 gram of bacon
- Sausage – There are 4 grams of carbs in 100 grams of sausages
- Ham – There are 1.5 grams of carbs in 100 grams
- Pork belly – There are no carbs in pork belly
- Offals – There are no carbs in offals
- Other poultry- No carbs
Low Carb Seafood
You can have the seafood listed below on the low carb diet.
- Salmon – There are no carbs in salmon
- Halibut – There are no carbs in halibut
- Tuna – There are no carbs in tuna
- Mahi-mahi – There are no carbs in mahi mahi
- Trout – There are no carbs in trout
- Crab – There are no carbs in crab
- Crawfish – There are no carbs in crawfish
- Lobster – There are no carbs in lobster
- Other crustaceans – No carbs
Dairy & Eggs – Low Carb
These are the low carb dairy items you can have:
- All types of cheeses – hard, soft or cottage – There are 0 – 1.8 grams of carbs
- Plain cream cheese – There are 1.4 grams of carbs in 2 tablespoons
- Coconut Cream – There are 3.8 grams of net carbs in 100 grams
- Half & Half – There are 4.4 grams of net carbs in 100 grams
- Heavy Whipping cream – There are 3.7 grams of carbs in 100 grams
- Sour cream – There are 2.9 grams of carbs in sour cream
- Greek yogurt – There are 3.6 grams of carbs in 100 grams
- Eggs – There are 0.6 grams of carbs in 1 large egg
Low Carb Beverages
These are all the beverages you can have on the low carb diet.
- Water – There are no carbs in water
- Coffee – There are no carbs in plain coffee
- Tea – There are no carbs in plain tea
- Vegetable broth – There are 3 grams of carbs in vegetable broth
- Vodka – There are no carbs in vodka
- Tequila – There are no carbs in Tequila
- Unsweetened Almond milk – There are 0.4 grams of net carbs in 1 cup
- Unsweetened coconut milk – There are 0.6 grams of carbs in 1 cup
Low Carb Baking Ingredients
These are all the low carb ingredients you need if you want to bake on the low carb diet.
- Almond flour – There are 5 grams of net carbs in a 1/2 cup
- Hazelnut flour – There are 4 grams of net carbs in 1/2 cup
- Pecan Meal – There are 2 grams of net carbs in 2 tablespoons
- Coconut flour – There are 4 grams of net carbs in 1 tablespoon
- Sunflower meal – There are 1.5 grams in a 1/2 cup
- Ground flaxseed – There is 1 gram of net carbs in 2 tablespoons
- Ground Chia Seeds – There is 1 gram of net carbs in 2 tablespoons
- Xanthan gum – There are 0 grams of net carbs in 1 tablespoon
- Psyllium husk powder – There are 3.1 grams of net carbs in 1 tablespoon
- Glucomannan powder – There are 0 grams of carbs in 1 tablespoon
- Heavy cream powder – There are o grams of net carbs in 1 tablespoon
- Cocoa powder (unsweetened) – There are 1.3 grams of net carbs in 1 tablespoon
- Gelatin – There are 2 grams of carbs in 1 tablespoon
- Vanilla extract – There is 1.6 grams of carbs in 1 tablespoon
Low Carb Sweeteners
These are some of the low carb sweeteners you can have:
- Allulose – There are 0 grams net carbs in 1 teaspoon
- Monk fruit – There are o grams of net carbs in 1 teaspoon
- Erythritol – There are 0 grams of net carbs in 1 teaspoon
- Stevia – There are 0 grams of net carbs in 1 teaspoon
- Xylitol – There are 0 grams of net carbs in 1 teaspoon
- Yacon Syrup – There are 4 grams of carbs in 1 teaspoon
Low Carb Herbs and Spices
- Paprika – There are 1.3 grams of net carbs in 1 tbsp
- Fresh Rosemary – There are 0.4 grams of net carbs in 1 tbsp
- Salt – There are 0 grams of carbs in 1 tbsp
- Lemon zest – There are 0 grams of net carbs in lemon zest
- Fresh Cilantro – There are 0 grams of 1 tsp cilantro
- Ground Cinnamon – There are 2.2 grams of net carbs in 1 tbsp
- Bay leaf – There are 0.8 grams of net carbs in 1 tbsp
- Black pepper – There are 2.7 grams of net carbs in 1 tbsp
- Cardamom – There are 2.4 grams of net carbs in 1 tbsp
- Cayenne – There are 1.6 grams of net carbs in 1 tbsp
- Dried celery seeds – There is 1 gram of net carbs in 1 tbsp
- Chili powder – There are 1.2 grams of net carbs in 1 tbsp
- Curry powder – There are 1.6 grams of net carbs in 1 tbsp
- Dill – There are 2.2 grams of net carbs in 1 tbsp
- Ginger – There are 0.4 grams of carbs in 1 tsp
- Allspice – There are 2.7 grams of carbs in 1 tbsp
- Basil – There are 0 grams of carbs in 2 tablespoons of chopped basil
- Wasabi root – There are 4.4 grams of net carbs in 1 oz of wasabi root
- Spearmint – There are 0.2 grams of net carbs in 2 tablespoons
- Thyme – There are 1.6 grams of net carbs in 1 tbsp
The low carb diet can be a fun and rewarding way of eating just as long as you know what foods you can east and you find yourself some amazing low carb recipes, then you’re all set to go! You can also check out this easy to use keto essentials guide to make this journey as easy as possible!
