The Best Low-Carb and Low-Calorie Foods to Eat for Weight Loss

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Non-starchy vegetables, seafood and eggs are low in both calories and carbohydrates.
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Foods that are low in carbs aren't necessarily low in calories, too (hello, avocado). But understanding which foods best fit into both categories can help you stick to your low-carb diet and lose a bit of weight.

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Because of their significant carbohydrate content, large servings of grains and starchy vegetables are off the table for low-carb diets.

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When you're trying to lose weight, it's cutting calories that matters the most — not cutting carbs — although both may be helpful.

Non-Starchy Vegetables

When you're looking for foods that are low in both carbs and calories, your best choices are low- and non-starchy vegetables.

They often have a high water and fiber content, so they are low in energy density (or calories) per gram. This makes it easier to eat a large portion and fill up on them without going over your daily calories.

Here are some non-starchy veggies to add to your plate — all contain less than 6 grams of carbs per 1 cup raw:

  • Romaine lettuce: 8 calories, 1.5 g carbs
  • Spinach: 7 calories, 1.1 g carbs
  • Arugula: 5 calories, 0.7 g carbs
  • Radishes: 19 calories, 3.9 g carbs
  • Kale: 8 calories, 1.4 g carbs
  • Zucchini: 21 calories, 3.9 g carbs
  • Summer squash: 18 calories, 3.8 g carbs
  • Celery: 16 calories, 3 g carbs
  • Asparagus: 27 calories, 5.2 g carbs

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Low-Sugar Fruits

Fruits tend to be higher in both carbs and calories than vegetables, but still lower in calories than many other low-carb foods.

For fewer than 10 grams of carbs and 50 calories, reach for the following fruit:

  • Clementine (one fruit): 35 calories, 8.9 g carbs
  • Grapefruit (half a small fruit): 32 calories, 8.1 g carbs
  • Raspberries (half-cup): 32 calories, 7.3 g carbs
  • Apricot (one fruit): 17 calories, 3.9 g carbs

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Meat, Poultry and Seafood

Meat, poultry and seafood typically have very few carbohydrates, but they can be high in calories. Fish is usually lower in calories than meat.

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Options with fewer than 100 calories and less than 1 gram of carbs per 3-ounce serving include:

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  • Canned light tuna
  • Pork tenderloin with the fat trimmed
  • Chicken breast
  • Turkey breast
  • Crab
  • Mahi-mahi
  • Bass
  • Cod
  • Shrimp

Eggs and Dairy

Eggs and certain dairy products can be very low in carbs, but at the same time high in calories. Opt for these low-carb foods:

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  • One large egg: 72 calories, 0.4 g carbs
  • Soft goat cheese (1 oz.): 75 calories, 0 g carbs
  • Brie (1 oz.): 95 calories, 0.1 g carbs
  • Camembert (1 oz.): 85 calories, 0.1 g carbs
  • Mozzarella (1 oz.): 85 calories, 0.7 g carbs
  • Low-fat Swiss (1 oz.): 70 calories, 0 g carbs
  • Plain nonfat Greek yogurt (half cup): 110 calories, 4.5 g carbs
  • Skim milk (one cup): 83 calories, 12.2 g carbs

Nuts

Because nuts are high in fat, they also tend to be high in calories.

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If you're including nuts and nut butter in a low-calorie, low-carb diet plan, stick to eating one-ounce servings of nuts and one-tablespoon servings of nut butter.

Nuts that are closer to 200 calories and 4 grams of carbs per ounce include:

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Nut butters under 5 grams of carbs and under 100 calories, including:

  • One tablespoon of sunflower seed butter
  • One tablespoon of cashew butter

Although almonds and pistachios have fewer than 200 calories per ounce, they have 6 and 8 grams of carbs, respectively.