Foods
Low-Carb Foods: 10g Carbs or Less per 100g
Every food here contains 10 grams of carbohydrate or less per 100 grams — a threshold loose enough to include low-carb vegetables and dairy, strict enough to exclude anything that would dent a keto budget. If you're keeping carbs under 50g (low-carb) or under 20–30g (keto), this is the pool you're building meals from.
Tracking carbs accurately has one wrinkle that calorie-only counters don't face: fiber. Many low-carb plans count net carbs (total minus fiber), and for fibrous vegetables the difference is most of the number. Each food's detail page breaks out fiber so you can compute net carbs your way. And remember that low-carb doesn't mean low-calorie — the fattier foods on this list are calorie-dense, and a deficit still decides the scale.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 2% Milk | 1 cup (244g) | 12250/100g | 8.3g | 12g | 4.6g |
| Alfredo Sauce | 1/2 cup (122g) | 183150/100g | 2.6g | 2.2g | 18.3g |
| Almond Milk (unsweetened) | 1 cup (240g) | 4619/100g | 1.7g | 1.7g | 3.8g |
| Asparagus | 6 spears (90g, cooked) | 2022/100g | 2.2g | 3.7g | 0.2g |
| Avocado | ½ medium (100g) | 160160/100g | 2g | 8.5g | 14.7g |
| Bacon | 2 slices (16g, cooked) | 75468/100g | 5.4g | 0.3g | 5.6g |
| Beef and Broccoli | 1 cup (180g) | 288160/100g | 18.7g | 9.2g | 19.1g |
| Beef Stew | 1 cup (240g) | 257107/100g | 21.1g | 15.1g | 12.2g |
| Beer (regular) | 12 fl oz (356g) | 15343/100g | 1.8g | 12.8g | 0g |
| Beets | 1 cup slices (170g, cooked) | 7544/100g | 2.9g | 17g | 0.3g |
| Bell Pepper | 1 medium (119g) | 3126/100g | 1.2g | 7.1g | 0.4g |
| Black Coffee | 1 cup (237g) | 21/100g | 0.2g | 0g | 0g |
| Blackberries | 1 cup (144g) | 6243/100g | 2g | 13.8g | 0.7g |
| Broccoli | 100g (steamed) | 3535/100g | 2.4g | 7.2g | 0.4g |
| Brussels Sprouts | 1 cup (156g, cooked) | 5636/100g | 4.1g | 11.1g | 0.8g |
| Butter | 1 tbsp (14g) | 100717/100g | 0.1g | 0g | 11.4g |
| Cabbage | 1 cup chopped (89g) | 2528/100g | 0.9g | 5.7g | 0.2g |
| Caesar Dressing | 2 tbsp (30g) | 163542/100g | 0.7g | 1g | 17.3g |
| Caesar Salad (with chicken) | 1 entree salad (300g) | 345115/100g | 18.9g | 21.3g | 20.7g |
| Cantaloupe | 1 cup, cubed (160g) | 5434/100g | 1.3g | 13.1g | 0.3g |
| Cappuccino | 8 fl oz (240g) | 6527/100g | 4.1g | 6.7g | 2.4g |
| Carrots | 1 medium (61g) | 2541/100g | 0.5g | 5.9g | 0.1g |
| Cauliflower | 1 cup chopped (107g) | 2523/100g | 1.7g | 5g | 0.2g |
| Celery | 2 stalks (80g) | 1215/100g | 0.4g | 2.6g | 0.2g |
| Cheddar Cheese | 1 oz (28g) | 114408/100g | 6.5g | 0.7g | 9.5g |
| Chicken Breast (cooked) | 100g (cooked, skinless) | 165165/100g | 31g | 0g | 3.6g |
| Chicken Curry | 1 cup (235g) | 251107/100g | 15.3g | 15.3g | 15.3g |
| Chicken Noodle Soup | 1 cup (245g) | 13053/100g | 9.3g | 15.2g | 3.4g |
| Chicken Parmesan | 1 cutlet (190g) | 331174/100g | 30.8g | 15.8g | 15.8g |
| Chicken Salad | 1/2 cup (100g) | 235235/100g | 13.9g | 2.9g | 18.8g |
| Chicken Thigh (cooked) | 100g (cooked, skinless) | 179179/100g | 24.8g | 0g | 8.2g |
| Chicken Tikka Masala | 1 cup (235g) | 407173/100g | 51.2g | 3.8g | 20.9g |
| Chicken Wings | 4 wings (136g, roasted) | 345254/100g | 32.4g | 0g | 23g |
| Clam Chowder | 1 cup (248g) | 23193/100g | 7.7g | 23.1g | 11.9g |
| Coconut Oil | 1 tbsp (13.6g) | 121892/100g | 0g | 0g | 13.5g |
| Coconut Water | 1 cup (240g) | 4318/100g | 0.5g | 10.1g | 0g |
| Cod | 1 fillet (90g, cooked) | 95105/100g | 20.5g | 0g | 0.8g |
| Coffee with Cream and Sugar | 1 cup (240g) | 10343/100g | 6.7g | 10.6g | 3.8g |
| Cottage Cheese (low-fat) | 100g | 8484/100g | 11g | 4.3g | 2.3g |
| Cream Cheese | 2 tbsp (29g) | 102350/100g | 1.8g | 1.6g | 10g |
| Cucumber | ½ cup slices (52g) | 714/100g | 0.3g | 1.6g | 0.1g |
| Diet Cola | 12 fl oz can (355g) | 72/100g | 0.4g | 1.1g | 0g |
| Edamame | 1 cup, shelled (155g) | 188121/100g | 18.4g | 13.8g | 8.1g |
| Egg Whites | 3 large whites (99g) | 5152/100g | 10.8g | 0.7g | 0.2g |
| Eggs | 1 large (50g) | 72143/100g | 6.3g | 0.4g | 4.8g |
| Eggs Benedict | 1 serving, 2 halves (300g) | 864288/100g | 41.4g | 25.5g | 66.3g |
| Feta Cheese | ¼ cup crumbled (38g) | 104273/100g | 7.5g | 2.1g | 7.3g |
| Fried Chicken | 1 piece (60g) | 173289/100g | 11.6g | 3.6g | 12.1g |
| Gravy (brown) | 1/4 cup (60g) | 3253/100g | 2.3g | 2.9g | 1.4g |
| Greek Yogurt (nonfat) | 170g (single cup) | 10059/100g | 17.3g | 6.1g | 0.7g |
| Green Beans | 1 cup (125g, cooked) | 4435/100g | 2.4g | 9.9g | 0.4g |
| Green Olives | 5 olives (15g) | 22145/100g | 0.2g | 0.6g | 2.3g |
| Green Tea | 1 cup (245g) | 21/100g | 0.5g | 0g | 0g |
| Ground Beef (80/20) | 100g (cooked) | 246246/100g | 24g | 0g | 15.9g |
| Ground Turkey (cooked) | 100g (cooked) | 203203/100g | 27.4g | 0g | 10.4g |
| Guacamole | 2 tbsp (30g) | 47155/100g | 0.6g | 2.6g | 4.3g |
| Ham (sliced) | 2 slices (56g) | 92164/100g | 9.3g | 2g | 4.9g |
| Heavy Cream | 1 tbsp (15g) | 51340/100g | 0.4g | 0.4g | 5.4g |
| Hot Sauce | 1 tsp (5g) | 112/100g | 0.1g | 0g | 0g |
| Kale | 1 cup chopped (21g) | 735/100g | 0.6g | 0.9g | 0.3g |
| Kefir | 1 cup (243g) | 10443/100g | 9.2g | 11.7g | 2.4g |
| Kombucha | 8 fl oz (240g) | 3816/100g | 0.2g | 9.6g | 0g |
| Latte | 12 fl oz grande (360g) | 15543/100g | 10.1g | 15.8g | 5.8g |
| Lean Ground Beef (93/7) | 100g (cooked) | 182182/100g | 25.6g | 0.1g | 8g |
| Light Beer | 12 fl oz (354g) | 10329/100g | 0.7g | 5.7g | 0g |
| Marinara Sauce | 1/2 cup (125g) | 5645/100g | 1.8g | 10.1g | 1.9g |
| Mayonnaise | 1 tbsp (14g) | 95680/100g | 0.1g | 0.1g | 10.5g |
| Meatloaf | 1 slice (120g) | 239199/100g | 21g | 8.6g | 12.8g |
| Mozzarella | 1 oz (28g) | 84299/100g | 6.2g | 0.7g | 6.2g |
| Mushrooms | 1 cup sliced (70g) | 1522/100g | 2.2g | 2.3g | 0.2g |
| Mustard (yellow) | 1 tsp (5g) | 361/100g | 0.2g | 0.3g | 0.2g |
| Oat Milk | 1 cup (240g) | 11548/100g | 1.9g | 12.2g | 6.7g |
| Olive Oil | 1 tbsp (13.5g) | 119884/100g | 0g | 0g | 13.5g |
| Omelette | 1 omelette, 2 eggs (122g) | 222182/100g | 14.2g | 1.1g | 17.8g |
| Onion | 1 medium (110g) | 4440/100g | 1.2g | 10.2g | 0.1g |
| Pho | 1 bowl (570g) | 43977/100g | 33.1g | 31.9g | 18.8g |
| Pickles (dill) | 1 spear (28g) | 312/100g | 0.1g | 0.6g | 0.1g |
| Plain Yogurt (whole milk) | 1 cup (245g) | 18977/100g | 9.3g | 13.7g | 11g |
| Pork Chop | 1 medium chop (145g, cooked) | 303209/100g | 37.1g | 0g | 16.1g |
| Pork Tenderloin | 100g (roasted) | 143143/100g | 26.2g | 0g | 3.5g |
| Pot Roast | 3 oz (85g) | 213251/100g | 24.1g | 0g | 13.1g |
| Protein Shake | 11 fl oz (325g) | 19861/100g | 21.5g | 2.9g | 11g |
| Ramen | 1 bowl (450g) | 29766/100g | 6.8g | 40.5g | 11.7g |
| Ranch Dressing | 2 tbsp (30g) | 129430/100g | 0.4g | 1.8g | 13.4g |
| Red Wine | 5 fl oz glass (147g) | 12585/100g | 0.1g | 3.8g | 0g |
| Ribeye Steak | 100g (grilled) | 285285/100g | 23.9g | 0g | 21.1g |
| Romaine Lettuce | 2 cups shredded (94g) | 1617/100g | 1.1g | 3g | 0.3g |
| Salmon | 100g (cooked) | 206206/100g | 22.1g | 0g | 12.4g |
| Salsa | 2 tbsp (32g) | 1134/100g | 0.4g | 2.1g | 0.1g |
| Sardines (canned in oil) | 1 can, drained (92g) | 191208/100g | 22.6g | 0g | 10.5g |
| Scrambled Eggs | 2 eggs (122g) | 226185/100g | 14.2g | 1.1g | 18.3g |
| Shrimp | 3 oz (85g, cooked) | 101119/100g | 19.4g | 1.3g | 1.4g |
| Sirloin Steak | 100g (cooked, lean) | 183183/100g | 30.6g | 0g | 5.8g |
| Skim Milk | 1 cup (245g) | 8334/100g | 8.3g | 12g | 0.2g |
| Sour Cream | 2 tbsp (30g) | 59198/100g | 0.7g | 1.4g | 5.8g |
| Soy Milk (unsweetened) | 1 cup (243g) | 9539/100g | 8.7g | 3.2g | 5.1g |
| Soy Sauce | 1 tbsp (16g) | 853/100g | 1.3g | 0.8g | 0.1g |
| Spinach | 2 cups raw (60g) | 1423/100g | 1.7g | 2.2g | 0.2g |
| Sports Drink | 12 fl oz (360g) | 9426/100g | 0g | 23g | 0g |
| Strawberries | 1 cup, halves (152g) | 5033/100g | 0.9g | 12.2g | 0.3g |
| String Cheese (mozzarella) | 1 stick (28g) | 83298/100g | 6.6g | 1.2g | 5.7g |
| Swiss Cheese | 1 slice (28g) | 110393/100g | 7.6g | 0.4g | 8.7g |
| Tempeh | 100g | 192192/100g | 20.3g | 7.6g | 10.8g |
| Tilapia | 1 fillet (87g, cooked) | 111128/100g | 22.8g | 0g | 2.3g |
| Tofu (firm) | 100g (firm, raw) | 144144/100g | 17.3g | 2.8g | 8.7g |
| Tomato | 1 medium (123g) | 2218/100g | 1.1g | 4.8g | 0.2g |
| Tomato Soup | 1 cup (245g) | 17270/100g | 2.9g | 15.7g | 11.5g |
| Tuna | 100g (canned in water) | 116116/100g | 25.5g | 0g | 0.8g |
| Tuna Salad | 1/2 cup (100g) | 194194/100g | 10.1g | 2.9g | 15.8g |
| Turkey Breast (roasted) | 100g (roasted, skinless) | 147147/100g | 30.1g | 0g | 2.1g |
| Vodka (80 proof) | 1.5 fl oz shot (42g) | 97231/100g | 0g | 0g | 0g |
| Watermelon | 1 cup, diced (152g) | 4630/100g | 0.9g | 11.6g | 0.3g |
| Whey Protein Powder | 1 scoop (30g) | 106352/100g | 23.4g | 1.9g | 0.5g |
| Whiskey (80 proof) | 1.5 fl oz shot (42g) | 97231/100g | 0g | 0g | 0g |
| White Wine | 5 fl oz glass (147g) | 12182/100g | 0.1g | 3.8g | 0g |
| Whole Milk | 1 cup (244g) | 14660/100g | 8.1g | 11.2g | 7.8g |
| Zucchini | 1 cup sliced (180g, cooked) | 2715/100g | 2g | 4.9g | 0.7g |
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Frequently Asked Questions
What counts as a low-carb food?
There's no official definition, but 10g of carbs per 100g is a practical cutoff — everything on this page clears it. For strict keto, prioritize the foods here with under 5g per 100g.
Should I count total carbs or net carbs?
Net carbs (total minus fiber) better reflect blood-sugar impact, and most keto guidance uses them. Whichever you pick, be consistent — switching methods mid-diet makes your own history unreadable.
Can I lose weight on low-carb without counting calories?
Many people do at first, because protein and fat are filling and cutting carbs eliminates lots of snack foods. But the mechanism is still eating fewer calories — and tracking, even loosely, tells you whether the spontaneous deficit is actually happening.