Low Carb Food List Printable - Carb Chart

Low Carb Food List Printable.

Say what?

Yep, this is how I spent my morning!

This chart is for anyone that struggles with low-carb foods and menu planning.

As a blogger, I write about what works for me, but I try to remember that not everyone lives the same lifestyle I do.

I'm lucky because I don't live a typical lifestyle. I live a mixed keto lifestyle because of my family.

Note: Scroll down to the bottom of this post to see the foods I recommend. I made sure to share my favorite keto-friendly spices and seasonings too!

On the one hand, I had to figure Keto out for myself initially.

Then I had to figure out how to make it work for someone who HATES veggies and loves carbs (my husband), and finally, I had to learn how to introduce my children to the keto / low-carb lifestyle safely.

I'm going to check out these kid-friendly keto recipes for ideas.

This Printable List Was Created For You

This helps me to keep an open mind when it comes to dealing with people from all walks of life and backgrounds.

I have also helped family members and friends from all over the US start keto, so I hope you find this information helpful and relatable.

This Low Carb Food List Printable is for everyone, but specifically for someone who is just learning to implement the low-carb lifestyle and is starting to experiment with which foods work best in their recipes.

I hope you will take this low-carb food list printable and stick it on your fridge.

When it's time to make a meal, you can use it as a guide to making breakfast, lunch, dinner, and snacks a breeze.

There are 148 foods on this list; it is by no means exhaustive, but it is a start!

This List Follows Net Carb Guidelines

I don't follow or recommend full carb counts to anyone, so if you follow a complete carb count plan, this guide is not for you.

There are tons of different opinions out there about net versus full carb count, but Keto has worked for me.

I am not an in-progress story.

I have reached my goals with Keto and did so with a net carb strategy.

My entire family reached their goals the same way. I never recommend full carb counts because it's unnecessary and extreme.

The only way I would support a full carb plan is if a doctor practicing function medicine prescribed it.

So, that's just a little background on how I feel about the NET vs. FULL carb debate.

Learn how to calculate net carbs here.

If you join any online groups, it won't take long to find people who will try to guilt you into going "full carb count."

Don't worry about what they say. Everyone has their journey to walk. If you are making progress, stick with it.

If you are struggling and hitting plateaus, look at the foods you are eating and the lifestyle you are living.

Chances are good; there are still changes to be made.

I will undoubtedly be writing more on this soon! 🙂

Low Carb Food List Printable:

Low Carb Vegetables:

• Alfalfa Sprouts - .4 grams per cup
• Daikon - 1 gram per ½ cup
• Endive - >1 gram per ounce
• Escarole - >1 gram per ounce
• Arugula - .2 grams per ½ cup
• Bok Choy - .8 grams per 1 cup/raw
• Celery - .8 grams per 1 stalk
• Chicory Greens - .6 grams per ½ cup
• Green Onions - .1 per 1 tablespoon
• Cucumber - 1 gram per ½ cup sliced
• Fennel - 3.6 grams per 1 cup
• Iceberg Lettuce - .1 grams per ½ cup
• Jicama - 2.5 grams per ½ cup
• Parsley - >1 gram per ounce
• Bell Peppers - 2.3 grams per ½ cup
• Radicchio - .7 grams per ½ cup
• Radishes - .9 grams per 10 pieces
• Romaine Lettuce - .2 grams per ½ cup
• Artichoke (¼ Steamed) - 4 grams
• Artichoke Hearts In Water - 2 grams per 1 heart
• Asparagus - 2.4 grams per 6 spears
• Bamboo Shoots - 1.1 grams per 1 cup
• Broccoli - 1 gram per ½ cup
• Brussels sprouts - 2.4 grams per ¼ cup
• Cabbage - 2 grams per ½ cup
• Cauliflower - 2 grams per 1 cup
• Chard - 1.8 grams per ½ cup
• Collard Greens - 4.2 grams per ½ cup
• Eggplant - 1.8 grams per ½ cup
• Hearts of Palm - .7 grams per 1 heart
• Kale - 2.4 grams per ½ cup
• Kohlrabi - 4.6 grams per ½ cup
• Leeks - 1.7 grams per ¼ cup
• Mushrooms - 1 gram per ½ cup
• Okra - 2.4 grams per ½ cup
• Black Olives (10 small, 5 large, or 3 jumbo olives) - 1 gram
• Onions - 2.8 grams per ¼ cup
• Pumpkin - 2.4 grams per ¼ cup
• Sauerkraut (canned and drained) - 1.2 grams per ½ cup
• Spinach - .2 grams per ½ cup
• Summer Squash - 2 grams per ½ cup
• Tomato (1 medium) - 4 grams
• Cherry Tomatoes - 4 grams per cup
• Turnips  - 2.2 grams per ½ cup

Zero Carb Meat, Fish, and Poultry:

Looking for fresh from the farm grass-fed meats?

• All Red Meat
• Chicken
• Turkey
• Pork
• Veal
• Lamb
• Fowl (duck, goose, hen, quail)
• Organ Meats (tongue, brains, liver, heart, and kidneys)
• Game Meats (ostrich, venison, caribou, bison, and elk)
• Exotic Meats (such as ostrich and emu)
• Cold Cuts And Ham (read label. Some have added sugar)
• Bacon
• All Fish
• Egg White - .3 grams
• Egg Yolk - .3 grams
• Whole Egg - .6 grams

View our full Keto Diet Meat List here

Low Carb Dairy:

• Heavy Whipping Cream - .5 to .7 grams per tablespoon
• Half-and-Half - .5 to 1 grams per tablespoon
• Plain Full-Fat Greek Yogurt - 9 grams per cup
• Full-Fat Sour Cream - 1.2 grams per 2 tablespoons
• Unsweetened Almond Milk - Less than 1 gram per cup

Low Carb Cheese:

• Gruyère Cheese - .1 grams per ounce
• Cheddar - .5 gram per ounce
• Fontina - .4 grams per ounce
• Havarti - .7 grams per ounce
• Parmesan - .9 grams per ounce
• Gouda - .6 grams per ounce
• Mozzarella - .6 grams per ounce
• Ricotta - .8 grams per ounce
• Blue Cheese - 1 gram per ounce
• Edam - .4 grams per ounce
• Monterey - .1 grams per ounce
• Muenster - .3 grams per ounce
• Provolone - .6 grams per ounce
• Neufchatel- .1 to .8 grams per ounce

View our full Keto Dairy Food List here

Tip: Take this Low Carb Food List Printable with you everywhere. You can stick one on your fridge, carry on in your purse, put on in your car, and take one with you when you travel! 

Low Carb Seafood:

Want to order your crab, shrimp, and lobster online? Try Cameron's Seafood!

• Shrimp - 0 Carbs
• Crawfish - 0 Carbs
• Crab - 0 Carbs
• Lobster - 2 grams per 6 ounces
• Mussels - 8.4 per 6 ounces
• Oysters - 12.4 per 6 ounces
• Scallops - 3.9 per 6 ounces
• Clams - 8.7 grams per 6 ounces
• Squid - 7 grams per 6 ounces

View our full Keto Seafood Shopping List here

Low Carb Fruit:

• Limes - 2 grams per 1 ounce
• Lemons - 2 grams per 1 ounce
• Rhubarb - 1.7 grams per ½ cup
• Apricots - 5 grams per fruit
• Strawberries - 11 grams per cup
• Blackberries - 7 grams per cup
• Raspberries - 5 grams per cup
• Red Grapefruit - 9 grams per ½ fruit

View our full Keto Diet Fruits & Veggies List here

Low Carb Fat and Dressing:

• Butter - 0 Carbs
• Mayonnaise - 0 Carbs
• Oils - 0 Carbs
  (We love olive oil, coconut oil, and avocado oil)
• Avocados - 4.8 grams each
• Blue Cheese Dressing (2 tbsp.) - 2.3 grams
• Italian Dressing (2 tbsp.) - 3 grams
• Cesar Dressing (2 tbsp.) - .5 grams
• Ranch Dressing (2 tbsp.) - 1.4 grams
• 100 Island Dressing (2 tbsp.) - 4.8 grams

Note: Check labels on all commercial dressings for carb counts

Zero Carb Drinks:

• Water
• Unsweetened Tea
• Unsweetened Coffee
• Club Soda
• Sugar-Free Sparkling Water (Try to avoid sugar-free products but when you have to look for Stevia and sugar alcohols as they are the only sugars I recommend)
• No-Calorie Flavored Seltzers
• Herbal Tea (without added barley or fruit sugars)

Low Carb Nuts and Seeds:

• Almonds (2 tbsp.) - 1.4 grams
• Peanuts (2 tbsp.) - 1.8 grams
• Hazelnuts (2 tbsp.) - 1.2 gram
• Macadamia Nuts (2 tbsp.) -.9 grams
• Pecans (2 tbsp. chopped) - .6 grams
• Pine Nuts (2 tbsp.) - 1.7 grams
• Pistachio Nuts (2 tbsp.) - 3.1 grams
• Walnuts (2 tbsp. halves) - .9 grams
  Pumpkin Seeds - 5 grams per ounce
• Sunflower Seeds - 4 grams per ounce
• Almond Butter - 3 grams per tablespoon
• Peanut Butter - 2.4 grams per tablespoon

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Miscellaneous:

• Shirataki Noodles - 0 Carbs
• White Vinegar - 0 Carbs
• Balsamic Vinegar - 0 Carbs
• Red Wine Vinegar - 0 Carbs
• Rice Vinegar (seasoned) 3 grams per tbsp.
• Soy Sauce - 1 gram per tablespoon
• Mustard - 0 Carbs
• Unflavored, powdered gelatin - 0 Carbs (use as a binder in recipes)
• Most Hot Sauces - 0 Carbs
• Turkey or Beef Jerky(not teriyaki flavor) - 3 grams per ounce
• Kale Chips - 8-12 grams per ounce
• Coconut Flakes - 4 grams per ounce
• Pickles - 1 gram per pickle

Low Carb Soy Vegan Protein:

• Soybeans - 6.2 grams per ½ cup
• Soy Milk - 1.2 grams per cup
• Firm Tofu - 2.2 grams per 4 ounces
• Silken Tofu - 3.2 grams per 4 ounces
• Tempeh - 16 grams per cup
• Soy Nuts - 2 grams per ½ ounce

Zero Carb Alcoholic Beverages:

• Gin
• Rum
• Vodka
• Whiskey
• Martini
• Tequila

Low Carb Herbs and Spices:

All Herbs And Spices Have Only Trace Amounts Of Carbs (but always read labels).

- I recommend FLAVOR GOD SPICES because they are amazing. Some of the dessert flavors have carbs, so double-check before buying.

Low Carb Food List Printable Instructions:

To print, just click the image above to download and print here: Printable List of the Carbs In Foods

~ This post contains affiliate links to help you find the products we use. 

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