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Food rankings

Low-carb foods

The foods in our database with 10 g of carbohydrate or less per 100 g: 95 in total. The first table shows the 40 lowest; the second lists plant foods separately, because meat and fish take the top spots in the first.

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1 primary
Data
USDA FoodData Central

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How this list is built

There is no official definition of “low carb”: we use our own cut-off of 10 g per 100 g, which keeps non-starchy vegetables such as broccoli or zucchini in. These are total carbohydrates, which in USDA FoodData Central include fiber. Drinks, condiments, and cooking fats are left out.

The main table ranks foods by carbs per 100 g, lowest first; when two tie, the more filling one comes first, then the one with more protein per calorie. Meat, fish, and eggs have almost no carbs, so they take the top spots; the second table ranks plant foods on their own.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the fewest carbs per 100 g

40 foods ranked by carbohydrate per 100 g, lowest first.

  1. Yellowfin tunaProtein 24.4 g/100 g · Calories 109 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest0g/100 g
  2. Canned tuna in waterProtein 25.5 g/100 g · Calories 116 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings0g/100 g
  3. CodProtein 17.8 g/100 g · Calories 82 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density0g/100 g
  4. TilapiaProtein 20.1 g/100 g · Calories 96 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density0g/100 g
  5. Pork tenderloinProtein 21 g/100 g · Calories 109 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest0g/100 g
  6. Lean beefProtein 23.6 g/100 g · Calories 124 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein0g/100 g
  7. Sea bassProtein 18.4 g/100 g · Calories 97 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density0g/100 g
  8. Chicken breastProtein 22.5 g/100 g · Calories 120 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest0g/100 g
  9. Lean lambProtein 21.5 g/100 g · Calories 120 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein0g/100 g
  10. Chicken thighProtein 19.7 g/100 g · Calories 121 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest0g/100 g
  11. Smoked salmonProtein 18.3 g/100 g · Calories 117 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings0g/100 g
  12. Lean ground beefProtein 21.4 g/100 g · Calories 137 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in protein0g/100 g
  13. Fresh anchoviesProtein 20.4 g/100 g · Calories 131 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein0g/100 g
  14. Pork loinProtein 21.4 g/100 g · Calories 143 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digest0g/100 g
  15. Rainbow troutProtein 19.9 g/100 g · Calories 141 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings0g/100 g
  16. Cooked chicken breastProtein 29 g/100 g · Calories 151 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 4/5High in proteinEasy to digest0g/100 g
  17. Canned jack mackerelProtein 23.2 g/100 g · Calories 156 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings0g/100 g
  18. Stewed rabbitProtein 30.4 g/100 g · Calories 206 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinEasy to digest0g/100 g
  19. Light tuna in oilProtein 29.1 g/100 g · Calories 198 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings0g/100 g
  20. Sardines in oilProtein 24.6 g/100 g · Calories 208 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings0g/100 g
  21. SalmonProtein 20.4 g/100 g · Calories 208 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings0g/100 g
  22. MackerelProtein 18.6 g/100 g · Calories 205 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings0g/100 g
  23. Soft goat cheeseProtein 18.5 g/100 g · Calories 264 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings0g/100 g
  24. Pork rinds (chicharrón)Protein 61.3 g/100 g · Calories 544 kcal/100 g · Typical serving 15 g (0.5 oz) · Satiety 1/5High in proteinHigh energy densityMay worsen nausea0g/100 g
  25. Turkey breastProtein 23.7 g/100 g · Calories 114 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digest0.1g/100 g
  26. Dry-cured ham (prosciutto)Protein 27.8 g/100 g · Calories 195 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings0.3g/100 g
  27. Sardines in tomato sauceProtein 20.9 g/100 g · Calories 185 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings0.5g/100 g
  28. EggProtein 12.6 g/100 g · Calories 143 kcal/100 g · Typical serving 55 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings0.7g/100 g
  29. Egg whitesProtein 10.9 g/100 g · Calories 52 kcal/100 g · Typical serving 66 g (2.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy densityHydrating0.7g/100 g
  30. Hard-boiled eggProtein 12.6 g/100 g · Calories 155 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings1.1g/100 g
  31. Picadillo (Mexican-style seasoned ground beef)Protein 14.3 g/100 g · Calories 169 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5High in protein1.3g/100 g
  32. ShrimpProtein 22.8 g/100 g · Calories 119 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest1.5g/100 g
  33. Scrambled eggsProtein 10 g/100 g · Calories 149 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestNutritious in small servings1.6g/100 g
  34. Part-skim mozzarellaProtein 24.3 g/100 g · Calories 254 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings2.8g/100 g
  35. Firm tofuProtein 9 g/100 g · Calories 78 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density2.9g/100 g
  36. CeleryProtein 0.7 g/100 g · Calories 14 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5Low energy densityHydrating3g/100 g
  37. Queso frescoProtein 18.1 g/100 g · Calories 299 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 2/5High in proteinEasy to digestNutritious in small servings3g/100 g
  38. SquidProtein 15.6 g/100 g · Calories 92 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density3.1g/100 g
  39. ZucchiniProtein 1.2 g/100 g · Calories 17 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating3.1g/100 g
  40. ParmesanProtein 35.8 g/100 g · Calories 392 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density3.2g/100 g

Plant foods with the fewest carbs

30 plant foods with 10 g of carbs or less per 100 g, lowest first.

  1. Firm tofuFiber 0.9 g/100 g · Calories 78 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density2.9g/100 g
  2. CeleryFiber 1.6 g/100 g · Calories 14 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5Low energy densityHydrating3g/100 g
  3. ZucchiniFiber 1 g/100 g · Calories 17 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating3.1g/100 g
  4. White mushroomsFiber 1 g/100 g · Calories 22 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating3.3g/100 g
  5. Cooked nopalesFiber 2 g/100 g · Calories 15 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating3.3g/100 g
  6. Romaine lettuceFiber 2.1 g/100 g · Calories 17 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating3.3g/100 g
  7. RadishesFiber 1.6 g/100 g · Calories 16 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating3.4g/100 g
  8. SpinachFiber 2.2 g/100 g · Calories 23 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating3.6g/100 g
  9. CucumberFiber 0.5 g/100 g · Calories 15 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating3.6g/100 g
  10. ArugulaFiber 1.6 g/100 g · Calories 25 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 5/5Low energy densityHydrating3.7g/100 g
  11. Green olivesFiber 3.3 g/100 g · Calories 145 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 4/5High in fiber3.8g/100 g
  12. TomatoFiber 1.2 g/100 g · Calories 18 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating3.9g/100 g
  13. Cooked asparagusFiber 2 g/100 g · Calories 22 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy densityHydrating4.1g/100 g
  14. Cooked Swiss chardFiber 2.1 g/100 g · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating4.1g/100 g
  15. KaleFiber 4.1 g/100 g · Calories 35 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydratingMay cause bloating4.4g/100 g
  16. Green bell pepperFiber 1.7 g/100 g · Calories 20 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating4.6g/100 g
  17. Cooked pumpkinFiber 1.1 g/100 g · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating4.9g/100 g
  18. CauliflowerFiber 2 g/100 g · Calories 25 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating5g/100 g
  19. Cooked chayoteFiber 2.8 g/100 g · Calories 24 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating5.1g/100 g
  20. CabbageFiber 2.5 g/100 g · Calories 25 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating5.8g/100 g
  21. EggplantFiber 3 g/100 g · Calories 25 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating5.9g/100 g
  22. Red bell pepperFiber 2.1 g/100 g · Calories 26 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating6g/100 g
  23. BroccoliFiber 2.6 g/100 g · Calories 34 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating6.6g/100 g
  24. Green beansFiber 2.7 g/100 g · Calories 31 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating7g/100 g
  25. Brussels sproutsFiber 2.6 g/100 g · Calories 36 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating7.1g/100 g
  26. WatermelonFiber 0.4 g/100 g · Calories 30 kcal/100 g · Typical serving 200 g (7 oz) · Satiety 4/5Low energy densityHydrating7.6g/100 g
  27. Cooked leeksFiber 1 g/100 g · Calories 31 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating7.6g/100 g
  28. StrawberriesFiber 2 g/100 g · Calories 32 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating7.7g/100 g
  29. GrapefruitFiber 1.1 g/100 g · Calories 32 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating8.1g/100 g
  30. AvocadoFiber 6.7 g/100 g · Calories 160 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberNutritious in small servings8.5g/100 g

How to use this list

On a GLP-1 medication, meals are usually built on protein and vegetables, which is already fairly low in carbs. There is no need to cut carbs out: whole grains, beans, and fruit provide fiber, which helps with constipation.

If you have diabetes and take insulin or a sulfonylurea, cutting carbs sharply can lower your blood sugar too much. Talk to your doctor before changing your diet.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and The Harvard Healthy Eating Plate on Ozempic or Zepbound: How to Adapt It.

Related tool

To filter by category or tag and sort by protein, fiber, or calories, use the filling foods finder.

Other food rankings

Calories and macros

Protein

Fiber

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .