The ULTIMATE Net Carb Food List
Here you will find a lengthy, searchable list of hundreds of foods, with its NET CARB value.
This will help you in knowing the net carb values. Use this when totaling your carb allocation for the day.
Source: I do not own this list. The original source is here. All credits go to the owner of this list, as it’s an amazing amount of data which I feel my visitors would benefit from reading. CLICK HERE TO PRINT EXCEL FILE VERSION
NET CARBS FOOD LIST | Serving Size | Grams of Net carbs |
|---|---|---|
MEAT & SEAFOOD | ||
| All seafood, red meat, white meat and organ meats are acceptable, but beware of: • The carb content of some shellfish and seafood. • Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgers • Anything coated in breadcrumbs or batter • Meats that come covered in sugary glazes or pre-packaged with starchy sauces • Meats cured with sugar/honey | ||
Seafood | Serving Size | Grams of Net carbs |
| Raw Shrimp | 1/4 lb | 5 |
| Squid | 1/4 lb | 9 |
| Imitation Crab | 1 oz | 4.6 |
SALAD & VEGETABLES | Serving Size | Grams of Net carbs |
| Alfalfa sprouts | ½ cup | 0.2 |
| Artichoke hearts, marinated | 4 pieces | 2 |
| Artichoke hearts, canned | 1 heart | 1 |
| Arugula | 1 cup | 0.4 |
| Avocado, Haas | ½ fruit | 1.8 |
| Beans: green, snap, string, wax | ½ cup, raw | 2.1 |
| Bok choy (pak choi) | 1 cup, raw | 0.4 |
| Boston/Bibb lettuce | 1 cup, raw | 0.8 |
| Broccoli florets | ½ cup | 0.8 |
| Cabbage, green, red, savoy | ½ cup, shredded | 1.1 |
| Cauliflower florets | ½ cup | 1.4 |
| Celery | 1 stalk | 0.8 |
| Celery root (celeriac) | ½ cup, grated | 3.5 |
| Chicory greens | ½ cup | 0.1 |
| Chinese cabbage | ½ cup, shredded | 0 |
| Chives | 1 tablespoon | 0.1 |
| Cucumber | ½ cup, sliced | 1 |
| Daikon radish | ½ cup | 1 |
| Endive | ½ cup | 0.4 |
| Escarole | ½ cup | 0.1 |
| Fennel | ½ cup | 1.8 |
| Greens, mixed | 1 cup | 0.4 |
| Iceberg lettuce | 1 cup | 0.2 |
| Jicama | ½ cup | 2.5 |
| Loose-leaf lettuce | 1 cup | 1 |
| Mesclun | 1 cup | 0.5 |
| Mung bean sprouts | ½ cup | 2.1 |
| Mushrooms, button, fresh | ½ cup | 1.2 |
| Olives, black | 5 | 0.7 |
| Olives, green | 5 | 0 |
| Onion | 2 tablespoons, chopped | 1.5 |
| Parsley (and all fresh herbs) | 1 tablespoon | 0.1 |
| Peppers, green bell | ½ cup | 2.1 |
| Peppers, red bell | ½ cup | 2.9 |
| Radicchio | ½ cup | 0.7 |
| Radishes | 6 | 0.5 |
| Romaine lettuce | 1 cup | 0.4 |
| Scallion/green onion | ¼ cup | 1.2 |
| Spinach | 1 cup | 0.2 |
| Tomato | 1 small (3–113g / 4oz) | 2.5 |
| Tomato | 1 medium | 3.3 |
| Tomato, cherry | 5 | 2.2 |
| Watercress | ½ cup | 0 |
COOKED VEGETABLES | Serving Size | Grams of Net Carbs |
| Artichoke | ½ medium | 3.5 |
| Asparagus | 6 spears | 2.4 |
| Bamboo shoots, canned, sliced | ½ cup | 1.2 |
| Beans, green, wax, string, snap | ½ cup | 2.9 |
| Beet greens | ½ cup | 3.7 |
| Bok choy (pak choi) | ½ cup | 0.2 |
| Broccoflower | ½ cup | 2.3 |
| Broccoli | ½ cup | 1.7 |
| Broccoli rabe | ½ cup | 2 |
| Brussels sprouts | ¼ cup | 1.8 |
| Cabbage, green | ½ cup | 1.6 |
| Cabbage, red | ½ cup | 2 |
| Cabbage, savoy | ½ cup | 1.9 |
| Cardoon | ½ cup | 2.7 |
| Cauliflower | ½ cup | 0.9 |
| Celery | ½ cup | 1.2 |
| Chard, swiss | ½ cup | 1.8 |
| Chayote | ½ cup | 1.8 |
| Collard greens | ½ cup | 2 |
| Dandelion greens | ½ cup | 1.8 |
| Eggplant | ½ cup | 2 |
| Escarole | ½ cup | 0.1 |
| Fennel | ½ cup | 1.5 |
| Hearts of palm | 1 heart | 0.7 |
| Kale | ½ cup | 2.4 |
| Kohlrabi | ¼ cup | 2.3 |
| Leeks | ½ cup | 3.4 |
| Mushrooms, button | ¼ cup | 2.3 |
| Mushrooms, shiitake | ¼ cup | 4.4 |
| Mustard greens | ½ cup | 0.1 |
| Nopales (cactus pads) | ½ cup | 1 |
| Okra | ½ cup | 2.4 |
| Onion | ¼ cup | 4.3 |
| Peppers, green bell, chopped | ¼ cup | 1.9 |
| Peppers, red bell, chopped | ¼ cup | 1.9 |
| Pumpkin | ¼ cup | 2.4 |
| Rhubarb, unsweetened | ½ cup | 1.7 |
| Sauerkraut | ½ cup, drained | 1.2 |
| Scallions | ½ cup | 2.4 |
| Shallots | 2 tablespoons | 3.1 |
| Snow peas/snap peas in the pod | ½ cup | 3.4 |
| Sorrel | ½ cup | 0.2 |
| Spaghetti squash | ¼ cup | 2 |
| Spinach | ½ cup | 2.2 |
| Summer squash | ½ cup | 2.6 |
| Tomatillo | ½ cup | 2.6 |
| Tomato | ¼ cup | 4.3 |
| Turnips (white), mashed | ½ cup | 3.3 |
| Water chestnuts | ¼ cup (canned) | 3.5 |
| Zucchini | ½ cup | 1.5 |
SOY/VEGETARIAN | Serving size | Grams of Net Carbs |
| Almond milk, unsweetened | 1 cup | 1 |
| Quorn burger | 1 | 4 |
| Quorn roast | 113g / 4oz | 4 |
| Quorn unbreaded cutlet | 1 | 3 |
| Seitan | 1 piece | 2 |
| Shirataki soy noodles | ½ cup cooked | 1 |
| Soy “cheese” | 1 slice | 1 |
| Soy “cheese” | 28g / 1oz | 2 |
| Soy milk, plain, unsweetened | 1 cup | 1.2 |
| Tempeh | ½ cup | 3.3 |
| Tofu, firm | 113g / 4oz | 2.5 |
| Tofu, silken, soft | 113g / 4oz | 3.1 |
| Tofu “bacon” | 2 strips | 2 |
| Tofu “Canadian bacon” | 3 slices | 1.5 |
| Tofu “hot dogs” | 1 | 2.0–5.0 (depending on brand) |
| Tofu bulk “sausage” | 57g / 2oz | 2 |
| Tofu link “sausage” | 2 links | 4 |
| Vegan “cheese,” no casein | 1 slice | 5 |
| Vegan “cheese,” no casein | 28g / 1oz | 6 |
| Veggie burger | 1 burger | 2 |
| Veggie crumbles | ¾ cup | 2 |
| Veggie “meatballs” | 4–5 balls | 4 |
DAIRY & CHEESES | Serving Size | Grams of net carbs |
| Blue cheese | 2 tablespoons | 0.4 |
| Brie | 28g / 1oz | 0.1 |
| Cheddar or Colby | 28g / 1oz | 0.4 |
| Cream cheese | 2 tablespoons | 0.8 |
| Feta | 28g / 1oz | 1.2 |
| Goat cheese, soft | 28g / 1oz | 0.3 |
| Gouda | 28g / 1oz | 0.6 |
| Mozzarella, whole milk | 28g / 1oz | 0.6 |
| Parmesan | 28g / 1oz | 0.9 |
| Swiss | 28g / 1oz | 1 |
| Cottage cheese, 2% fat | ½ cup | 4.1 |
| Cottage cheese, creamed | ½ cup | 2.8 |
| Milk, whole, evaporated | 2 tablespoons | 3 |
| Quark | 113g / 4oz | 5 |
| Ricotta, whole milk | ½ cup | 3.8 |
| Sour cream | 1 tablespoon | 1 |
| Yogurt, low carb | 113g / 4oz | 3 |
| Yogurt, plain, unsweetened, whole milk | 113g / 4oz | 5.5 |
| Yogurt, Greek, plain, unsweetened whole milk | 113g / 4oz | 3.5 |
| Heavy whipping or “double” cream (fluid) | ½ cup | 7 |
| Heavy whipping or “double” cream (whipped) | ½ cup | 3 |
ACCEPTABLE FATS AND OILS | ||
| Butter | ||
| Lard/Dripping | ||
| Mayonnaise | ||
| Canola Oil | ||
| Coconut Oil | ||
| Safflower Oil | ||
| Flaxseed Oil | ||
| Olive Oil | ||
| Sesame Seed Oil | ||
| Grapeseed Oil | ||
| Walnut Oil | ||
SWEETENERS | ||
| Splenda (sucralose) | ||
| Truvia or SweetLeaf (natural products made from stevia) | ||
| Sweet’N Low (saccharin) | ||
| Xylitol (available in health food stores and some supermarkets) | ||
| For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulin response. | ||
DRINKS | ||
| Acceptable drinks | ||
| Clear broth/bouillon (not low sodium, no added sugar). | ||
| Club soda. | ||
| Cream, heavy or light, or half-and-half (28g / 1oz to 140g / 5oz a day). | ||
| Caffeinated or decaffeinated coffee. | ||
| Caffeinated or decaffeinated tea. | ||
| Diet soda sweetened with noncaloric sweeteners. | ||
| Lemon juice (2.5g) and Lime juice (2.9g) | ||
| Plain or essence-flavored seltzer (must say “no calories”). | ||
| Herb tea (without added barley or fruit sugars). | ||
| Unsweetened, unflavored soy or almond milk | ||
| Water (tap, spring, filtered, or mineral). | ||
| Spirits and dry wines | ||
FRUITS | Serving Size | Grams of Net Carbs |
| Blackberries, fresh | ¼ cup | 2.7 |
| Blackberries, frozen | ¼ cup | 4.1 |
| Blueberries, fresh | ¼ cup | 4.1 |
| Blueberries, frozen | ¼ cup | 3.7 |
| Boysenberries, fresh | ¼ cup | 2.7 |
| Boysenberries, frozen | ¼ cup | 2.8 |
| Cherries, sour, fresh | ¼ cup | 2.8 |
| Cherries, sweet, fresh | ¼ cup | 4.2 |
| Cranberries, raw | ¼ cup | 2 |
| Currants, fresh | ¼ cup | 2.5 |
| Gooseberries, raw | ½ cup | 4.4 |
| Loganberries, raw | ¼ cup | 2.7 |
| Melon, cantaloupe balls | ¼ cup | 3.7 |
| Melon, Crenshaw balls | ¼ cup | 2.3 |
| Melon, honeydew balls | ¼ cup | 3.6 |
| Raspberries, fresh | ¼ cup | 1.5 |
| Raspberries, frozen | ¼ cup | 1.8 |
| Strawberries, fresh, sliced | ¼ cup | 1.8 |
| Strawberries, frozen | ¼ cup | 2.6 |
| Strawberry, fresh | 1 large | 1 |
NUTS & SEEDS | Serving Size | Grams of Net Garbs |
| Almonds | 24 nuts | 2.3 |
| Almond butter | 1 tablespoon | 2.5 |
| Almond meal/flour | ¼ cup | 3 |
| Brazil nuts | 5 nuts | 2 |
| Cashews | 9 nuts | 4.4 |
| Cashew butter | 1 tablespoon | 4.1 |
| Coconut, shredded unsweetened | ¼ cup | 1.3 |
| Macadamias | 6 nuts | 2 |
| Macadamia butter | 1 tablespoon | 2.5 |
| Hazelnuts | 12 nuts | 0.5 |
| Peanuts | 22 nuts | 1.5 |
| Peanut butter, natural | 1 tablespoon | 2.4 |
| Peanut butter, smooth | 1 tablespoon | 2.2 |
| Pecans | 10 halves | 1.5 |
| Pine nuts (piñons) | 2 tablespoons | 1.7 |
| Pistachios | 25 nuts | 2.5 |
| Pumpkin seeds, hulled | 2 tablespoons | 2 |
| Sesame seeds | 2 tablespoons | 1.6 |
| Soy “nuts” | 2 tablespoons | 2.7 |
| Soy “nut” butter | 1 tablespoon | 3 |
| Sunflower seeds, hulled | 2 tablespoons | 1.1 |
| Sunflower seed butter | 1 tablespoon | 0.5 |
| Tahini (sesame paste) | 1 tablespoon | 0.8 |
| Walnuts | 7 halves | 1.5 |
| As with meats, beware of sauces and dressings that contain sugar or starchy thickening agents. | ||
CONDIMENTS | Serving Size | Grams of Net Carbs |
| Ancho chili pepper | 1 pepper | 5.1 |
| Anchovy paste | 1 tablespoon | 0 |
| Black bean sauce | 1 teaspoon | 3 |
| Capers | 1 tablespoon | 0.1 |
| Chipotle en adobe | 2 peppers | 2 |
| Clam juice | 1 cup | 0 |
| Coconut milk, unsweetened | ½ cup | 1.9 |
| Cocoa powder, unsweetened | 1 tablespoon | 1.2 |
| Enchilada sauce | ¼ cup | 2 |
| Fish sauce | 1 teaspoon | 0.2 |
| Garlic | 1 large clove | 0.9 |
| Ginger | 1 tablespoon grated root | 0.8 |
| Horseradish sauce | 1 teaspoon | 0.4 |
| Jalapeño chili pepper | ½ cup sliced | 1.4 |
| Miso paste | 1 tablespoon | 2.6 |
| Mustard, Dijon | 1 teaspoon | 0.5 |
| Mustard, yellow | 1 teaspoon | 0 |
| Pasilla chili pepper | 1 pepper | 1.7 |
| Pesto sauce | 1 tablespoon | 0.6 |
| Pickapeppa sauce | 1 teaspoon | 1 |
| Pickle, dill or kosher | ½ pickle | 1 |
| Pimento/roasted red pepper | 28g / 1oz | 2 |
| Salsa, green (no added sugar) | 1 tablespoon | 0.6 |
| Salsa, red (no added sugar) | 1 tablespoon | 1 |
| Serrano chili pepper | ½ cup | 1.6 |
| Soy sauce | 1 tablespoon | 0.9 |
| Sriracha | 1 teaspoon | 1 |
| Tabasco or other hot sauce | 1 teaspoon | 0 |
| Taco sauce | 1 tablespoon | 1 |
| Tahini (sesame paste) | 2 tablespoons | 1 |
| Vinegar, balsamic | 1 tablespoon | 2.3 |
| Vinegar, cider | 1 tablespoon | 0.9 |
| Vinegar, red wine | 1 tablespoon | 1.5 |
| Vinegar, rice (unsweetened) | 1 tablespoon | 0 |
| Vinegar, sherry | 1 tablespoon | 0.9 |
| Vinegar, white wine | 1 tablespoon | 1.5 |
| Wasabi paste | 1 teaspoon | 0 |
DRESSINGS | Serving Size | Grams of Net Carbs |
| Blue cheese dressing | 2 tablespoons | 2.3 |
| Caesar salad dressing | 2 tablespoons | 0.5 |
| Italian dressing | 2 tablespoons | 3 |
| Lemon juice | 2 tablespoons | 2.5 |
| Lime juice | 2 tablespoons | 2.9 |
| Oil and vinegar | 2 tablespoons | 1 |
| Ranch dressing | 2 tablespoons | 1.4 |
DINING OUT | ||
| If you're paying good money to eat out, don't feel guilty about asking for a meal minus the bun, or a slightly different order to what is listed in the menu. Don't feel the need to explain yourself, either, but don't be rude unless you like the taste of phlegm in your lettuce burger. Tip your waitress. Just the tip. | ||
| Chinese | ||
| Pork spare ribs without any sauce | ||
| Roasted duck | ||
| Egg-drop soup | ||
| Suan la Tang | ||
| Hot and Sour Soup | ||
| Indian | ||
| Almost anything - avoid Dahl or any lentils, and obviously the rice. Korma has nice coconut base, and I believe it uses a heap of coconut milk and heavy cream. Often topped with sliced almonds. Eat it as a thick soup! | ||
| Tandoori chicken | ||
| Saag paneer or any kind of meat (saag is a spinach based sauce) | ||
| Chicken vindaloo | ||
| Note that vegetarian dishes may be heavy in potato | ||
| Mexican | ||
| Chicken or Steak Fajita Mix without the tortillas served on a bed of lettuce and sour cream with guacemole | ||
| Chipotle salads | ||
| Taco salad in general minus the shell | ||
| Burger Restaurants | ||
| Any burger without the bun/ketchup - beware of breaded products | ||
| Most places offer salad alternatives of a meal with fries | ||
| Italian | ||
| Any oily salad with meatballs or cheese as a base (Ask if it's not on the menu) | ||
| Any meat with marsala sauce, mostly veal or chicken | ||
| Italian sausage with different peppers | ||
| Pizza without the crust- just peel the topping off | ||
| Steaks/Lobster | ||
| Acqua pazza | ||
| Omelettes | ||
| Cafes and Breakfast Bars | ||
| All-day cooked breakfasts are fine (Bacon, eggs, sausage, minus the toast, scones, biscuits and waffles, obviously) | ||
| Japanese | ||
| Sashimi | ||
| Teriyaki (Beware of sweet sauces) | ||
| Vietnamese | ||
| Pho without the noodles. It may still have a little sugar in it, but it's worth it! Ask for extra sprouts. | ||
| Turkish | ||
| Kebab/gyro - get the meat on salad, skip the hummus. Lots of dressing options, but mayo is probably the lowest carb. | ||
| Steakhouses | ||
| Steaks (Obviously) | ||
| Ribs without sauces | ||
| Burgers without buns | ||
| Salads with oily dressings | ||
| Seafood Restaurants | ||
| All seafood is acceptable minus breading/batter | ||
| Mussels in moderation as they are quite high in carbs | ||
| German | ||
| Steak Tartar | ||
| Sauerkraut and sausages and other pork meat | ||