Low Carb & Keto Food List with Printable PDF

This post may contain affiliate links, which help keep this content free. (Full disclosure)

I’m so excited to be sharing this low carb & keto food list with you today! I’ve been working on this for months. I wanted to make sure that I don’t miss anything and have the most accurate information. The nutrition information and carb counts came straight from the USDA Food Composition Database.

If you’re just getting started, make sure to also check my full guide about how to start a low carb or keto diet and calculate your macros using the low carb keto macro calculator.

And if you want everything done for you, check out the weekly low carb keto meal plan – it’s free to try it!

Over at our low carb & keto support group, people starting out with low carb or keto often ask about what foods they can eat. The truth is, a low carb or keto diet doesn’t have to be restrictive. There are plenty of options for what you can have, and you don’t have to feel deprived.

You can find my best low carb recipes in the recipe index here, but I thought it would also be helpful to create a complete low carb and keto food list for you.

After all, not everything you eat has to be a recipe. There are lots of easy low carb meals that don’t really even need a recipe at all. And, having a keto food list with everything in one place is so convenient.

My Other Low Carb Recipes:

My Other Low Carb Recipes:

So, here it is! The ultimate keto low carb food list. It’s divided into categories for convenience, and you can see the serving size and net carb count for each food. The servings are listed by both weight and unit, so you can decide what is easier for you to use.

If you want a low carb food list printable, I have you covered! I know this is something a lot of people have been asking for.

So, I created a keto food list PDF version, too. That one even has little icons to help you identify which foods to double check for added sugar, and icons for foods under 1 gram net carbs, under 5 grams net carbs, or under 10 grams net carbs.

I offer my low carb food list printable for free to my email subscribers – and I promise no spam or strings attached. If you want the keto food list PDF, just fill out the form below and I’ll email it to you right away:

YAY, YOU’RE IN! Here’s how to get your freebie:

FREE PRINTABLE PDF – LOW CARB & KETO FOOD LIST!

Sign up to get a FREE printable low carb & keto food list, plus get access to subscriber exclusives.(Or, scroll down to see the web version of the low carb & keto food list!)

Otherwise, you can come back to this page anytime to see the keto food list online. The nice thing about this website version is that it’s searchable and sortable. And of course, it’s mobile device friendly, too. Yay!

You can use this low carb food list whether you are keto or low carb. It applies to both. If you are following stricter keto, you can skip some of the items having higher carb counts. Enjoy!

The Ultimate Low Carb & Keto Food List:
Pin it to save for later!

Low Carb Leafy Greens

Food Serving size Net carbs (g)
Arugula 1 cup (20g) 0.4
Beet greens 1 cup (38g) 0.2
Bibb lettuce 1 cup (55g) 0.6
Bok choy 1 cup (70g) 0.8
Broccoli rabe 1 cup (40g) 0.0
Butter lettuce 1 cup (42g) 0.5
Cabbage 1 cup (89g) 3.0
Chard 1 cup (36g) 0.8
Collard greens 1 cup (256g) 3.9
Endive 1 cup (50g) 0.1
Iceberg lettuce 1 cup (57g) 1.2
Kale 1 cup (67g) 3.4
Mustard greens 1 cup (56g) 0.8
Spinach 1 cup (30g) 0.4
Sprouts 1 cup (33g) 0.1
Romaine 1 cup (47g) 0.6
Watercress 1 cup (34g) 0.2

Low Carb Vegetables

Food Serving size Net carbs (g)
Artichokes 1/2 cup (84g) 5.2
Asparagus 1 cup (134g) 2.4
Bamboo shoots 1 cup (151g) 4.6
Bell peppers 1 cup (92g) 3.6
Broccoli 1 cup (91g) 3.6
Brussels sprouts 1 cup (88g) 4.6
Cauliflower 1 cup (107g) 3.2
Celeriac 1/2 cup (78g) 5.8
Celery 1 cup (101g) 1.4
Chili peppers 1 pepper (1.4g) 1
Cucumbers 1/2 cup (52g) 1.6
Eggplant 1 cup (82g) 2.3
Fennel 1 cup (87g) 3.7
Garlic 1 clove (3g) 0.9
Green beans 1 cup (100g) 4.3
Jalapeno peppers 1 pepper (14g) 0.5
Jicama 1 cup (130g) 5.1
Kelp noodles 4 oz. (113 g) 2
Leeks 1/2 cup (45g) 5.5
Mushrooms 1 cup (86g) 2.2
Okra 1 cup (100g) 4.3
Onions 1/2 cup (58g) 4.3
Poblano peppers 1 pepper 1.9
Pickles 1 large (135g) 1.9
Pumpkins 1 cup (116g) 6.9
Radishes 1 cup (116g) 2
Rhubarb 1 cup (122g) 2
Rutabagas 1 cup (140g) 8.9
Scallions (green onions) 1 cup (100g) 4.7
Shallots 1 cup (10g) 1.4
Shirataki noodles 1 cup 4.7
Snow peas 1 cup (98g) 4.9
Spaghetti squash 1 cup (101g) 5.5
Turnips 1 cup (130g) 6.1
Zucchini 1 cup (113g) 2.4
Yellow squash 1 cup (113g) 2.6

Low Carb Fruits

Food Serving size Net carbs (g)
Avocados 1/2 fruit (100g) 1.8
Raspberries 1/2 cup (61.5g) 3.3
Blueberries 1/2 cup (74g) 8.9
Blackberries 1/2 cup (72g) 3.1
Coconuts, flesh 1/2 cup (40g) 2.5
Cranberries 1/2 cup (55g) 4.6
Currants 1/2 cup (56g) 5.3
Strawberries 1/2 cup (76g) 4.3
Lemons 1 lemon (58g) 5.4
Limes 1 lime (67g) 5.2
Olives 1/2 cup (67g) 2.2
Tomatoes 1 cup (180g) 4.8
Watermelon 1/2 cup (76g) 5.5

Low Carb Fats

Food Serving size Net carbs (g)
Avocado oil 1 tbsp (14g) 0
Butter 1 tbsp (15g) 0
Cocoa butter 1 tbsp (13.6g) 0
Coconut oil 1 tbsp (13.6g) 0
Ghee 1 tbsp (13g) 0
Lard, other animal fats 1 tbsp (12.8g) 0
MCT oil 1 tbsp (14.5g) 0
Olive oil 1 tbsp (13.5g) 0
Other nut & seed oils 1 tbsp (~13.5g) 0

Low Carb Meat & Poultry

Food Serving size Net carbs (g)
Bacon & sausage 4 oz (113g) 0
Beef – ground, steak, roast, veal 4 oz (113g) 0
Deli meats – beef, chicken, turkey, ham, etc. (no sugar added) 4 oz (113g) 0-1
Game meats – bison, venison, etc. 4 oz (113g) 0
Lamb – ground, chops, etc. 4 oz (113g) 0
Liver & other organ meats 4 oz (113g) 0-0.5
Pork – ground, chops, loin, ham, etc. 4 oz (113g) 0
Poultry – chicken, turkey, duck, quail, etc. 4 oz (113g) 0

Low Carb Seafood

Food Serving size Net carbs (g)
Fish – cod, flounder, halibut, mahi-mahi, salmon, sardines, sea bass, snapper, tilapia, trout, tuna, etc. 4 oz (113g) 0
Shellfish – clams, crab, lobster, mussels, oysters, scallops, shrimp, squid, etc. 4 oz (113g) 0-3

Low Carb Dairy & Eggs

Food Serving size Net carbs (g)
Cheeses, all kinds – blue, brie, cheddar, dubliner, feta, goat, gouda, gorgonzola, gruyere, jack, mozzarella, parmesan, swiss, etc. 1 oz (28g) 0-1.5
Coconut cream 1 tbsp (15g) 1.7
Cream cheese 1 tbsp (14.5g) 0.8
Eggs 1 egg (56g) 0
Half & half 1 tbsp (15g) 0.7
Heavy cream 1 tbsp(15g) 0.4
Mascarpone cheese 2 tbsp (28g) 0.6
Sour cream 1 tbsp (12g) 0.6
Whole milk Greek yogurt 1 cup (100g) 4
Whole milk cottage cheese 1/2 cup (105g) 7.1
Whole milk ricotta cheese 1/2 cup (62g) 3.7

Low Carb Nuts & Seeds

Food Serving size Net carbs (g)
Almond butter 2 tbsp (32g) 2.7
Almonds 1/4 cup (28g) 3
Brazil nuts 1/4 cup (33g) 1.4
Chia seeds 1 oz (28.35g) 2.1
Coconut flakes 3 tbsp (22.5g) 3
Flax seeds 2 tbsp (20.6g) 0.4
Hazelnuts 1/4 cup (34g) 2.3
Hemp seeds 3 tbsp (30g) 1.4
Macadamia nuts 1/4 cup (33g) 1.7
Other nut butters – hazelnut, macadamia, pecan, walnut, etc. 2 tbsp (~32g) 0.5-3
Peanut butter 2 tbsp (32g) 4
Peanuts 1/4 cup (36g) 2.8
Pecans 1/4 cup (36g) 1
Pine nuts 1/4 cup (36g) 3.2
Pistachios 1/4 cup (31g) 5
Poppy seeds 1 tbsp (8.8g) 0.8
Pumpkin seeds 1/4 cup (32g) 1.6
Sesame seeds 1 tbsp (9g) 1
Sunflower seed butter 2 tbsp (32g) 5.7
Sunflower seeds 1/4 cup (11.5g) 1.3
Walnuts 1/4 cup (30g) 2

Low Carb Beverages

Food Serving size Net carbs (g)
Almond milk, unsweetened 1 cup (240ml) 1.5
Broth – chicken, beef, bone 1 cup (241g) 0
Broth – vegetable 1 cup (221g) 2
Coconut milk, canned, unsweetened 1/2 cup (113g) 3.2
Coconut milk, carton, unsweetened 1 cup (240ml) 1
Coffee 1 cup (248g) 0.5
Hard liquor 1 fl. oz (27.8g) 0
Tea 1 cup (237g) 0
Water 1 cup (235ml) 0
Wine, red or white, dry 5 fl. oz (147g) 3.1-3.7

Low Carb Sweeteners

Food Serving size Net carbs (g)
Chicory root 1/2 cup (45g) 0
Erythritol 1 tsp (4g) 0
Monk fruit 1 tsp (2.3g) 0
Stevia 1 tsp (4g) 0
Xylitol 1 tsp (4g) 0

Low Carb Flours & Baking

Food Serving size Net carbs (g)
Almond flour 1/4 cup (28g) 3
Cocoa/cacao powder 1 tbsp (5.4g) 1.1
Coconut flour 2 tbsp (14g) 4
Hazelnut flour 1/4 cup (28g) 2
Macadamia nut flour 1/4 cup (28g) 2.9
Peanut flour 1/4 cup (15g) 2.8
Flax seed meal (plain or golden) 2 tbsp (11g) 0
Gelatin 1 tbsp (7g) 0
Glucomannan 1/2 tsp (2g) 0
Protein powder(whey,
collagen, etc.), unsweetened
1 scoop (~30g) 0
Pork rinds 1/2 oz (14g) 0
Psyllium husk powder 1 tsp (4g) 0
Pure extracts – vanilla, fruit 1 tsp (4.2g) 0.1
Sunflower seed meal 1/4 cup (28g) 4
Chocolate, unsweetened
baker’s or w/sweeteners above
1 oz (29g) 2.9-3.4
Xanthan gum 1/2 tsp (0.7g) 0

Low Carb Herbs

Food Serving size Net carbs (g)
Basil 2 tbsp (5.3g) 0
Bay leaves 1 tbsp (0.6g) 0.3
Chives 1 tbsp (3g) 0.1
Cilantro 1 tbsp (1g) 0.1
Dill 1 tbsp (0.6g) 0.1
Marjoram 1 tbsp (0.6g) 0.2
Mint 1 tbsp (1.6g) 0.1
Oregano 1 tbsp (3g) 0.3
Parsley 1 tbsp (3.8g) 0.1
Rosemary 1 tbsp (1.7g) 0.2
Sage 1 tbsp (0.7g) 0.1
Savory 1 tbsp (1.4g) 0.4
Tarragon 1 tbsp (0.6g) 0.3
Thyme 1 tbsp (2.4g) 0.3

Low Carb Spices & Seasonings

Food Serving size Net carbs (g)
Allspice, ground 1 tsp (1.9g) 1
Black pepper 1 tsp (2.3g) 0.9
Cardamom 1 tsp (2g) 0.8
Cayenne pepper 1/4 tsp (0.5g) 0.2
Celery seed 1 tsp (2g) 0.6
Chili powder 1 tbsp (8g) 1.2
Cinnamon, ground 1 tsp (2.6g) 0.7
Cloves, ground 1 tsp (2.1g) 0.7
Cream of tartar 1 tsp (3g) 1.8
Cumin, ground 1 tsp (2.8g) 0
Curry powder 1 tsp (2g) 0
Fennel seed 1 tbsp (5.8g) 0.7
Garlic powder 1 tsp (3.1g) 2
Ginger, ground 1 tsp (1.8g) 1
Mustard, ground 1 tsp (2g) 0.4
Nutmeg, ground 1 tsp (2.2g) 0.6
Onion powder 1 tsp (2.4g) 1.5
Paprika (regular or smoked) 1 tsp (2.3g) 0.4
Red pepper, crushed 1 tsp (2g) 0
Salt (sea salt, Himalayan, etc.) 1 tsp (6g) 0
Turmeric 1 tsp (3g) 1.3

Low Carb Condiments

Food Serving size Net carbs (g)
Chimichurri sauce 1 tbsp 1
Coconut aminos 1 tbsp (15ml) 6
Dressings, oil or vinaigrette 2 tbsp (~30g) 2-3
Dressings, creamy (ranch, blue cheese, Caesar, etc.) 2 tbsp (~30g) 0-2
Horseradish 1 tsp (5.6g) 0.5
Hot sauce (sriracha, buffalo, red pepper sauce, etc.) 1 tsp (6.5g) 1.2
Lemon juice, lime juice 2 tbsp (31g) 2/2.5
Marinara sauce 1/2 cup (132g) 7.4
Mayonnaise 1 tbsp (13.8g) 0.1
Mustard 1 tsp (5g) 0.1
Pesto sauce 1/4 cup (61g) 2.8
Salsa 2 tbsp (36g) 1.7
Vinegar – white, apple cider 1 tbsp (15ml) 0
Vinegar – balsamic 1 tbsp (16g) 2.7

The Ultimate Low Carb & Keto Food List:
Pin it to save for later!

We will be happy to hear your thoughts

Leave a reply