| Low carb food key |
| Eat Eat Eat |
| Eat ocassionally |
| Eat once in a while |
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Healhty Low
Carb Foods That Work!
As you can
see there are many low carb foods other than high protein, such as found
in meats. Below is a list of veggies. Most are very low in carbs, some are
somewhat higher, but all of then are good for you. Also provided on this
page is a list of commonly eaten breads. Most bread is very high in
carbohydrates, and yes too much of it can cause weight problems. However,
there is a crisp bread on the market that has less carbs than a majority
of the veggies listed with only 16 calories per slice! GG Bran
Crispbread.
*
All of these low carb vegetables have a
relatively
low glycemic load
* Most of the vegetables listed are low carb, few are
moderately
higher
* All of these low carb foods are good for you!
|
Low Carb
|
Medium Carb
|
High Carbs
|
Food Item |
Quantity |
Carbs |
Dietary Fiber |
Net Carbs |
|
1 slice |
3g |
3g |
0g |
Alfalfa Sprouts, raw |
1 oz |
1.5g |
0.5g |
1g |
Artichokes, boiled |
1 cup |
18.8g |
6.5g |
12.3g |
Jerusalem-artichokes, raw |
1 cup |
26.2g |
2.4g |
23.8g |
Asparagus, boiled |
4 spears |
2.5g |
1.2g |
1.3g |
Avocado, raw |
1 oz |
2.2g |
1.6g |
0.6g |
Bamboo shoots, canned |
1 cup |
4.2g |
1.8g |
2.4g |
Beet greens, boiled |
1 cup |
7.9g |
4g |
3.9g |
Beets, canned |
1 cup |
12.3g |
2.8g |
9.5g |
Beets, boiled |
1 cup |
16.9g |
3.4g |
14.5g |
Beets, canned |
1 beet |
1.7g |
1g |
0.7g |
Broccoli, boiled |
1 cup |
11.2g |
5g |
6.2g |
Broccoli, boiled |
1 spear |
2.7g |
1.2g |
1.5g |
Broccoli, raw |
1 cup |
5.8g |
2.2g |
3.6g |
Brussels sprouts, boiled |
1 cup |
5.8gq |
2.2g |
3.6g |
Cabbage, chinese (pak-choi), boiled |
1 cup |
3g |
1.7g |
1.3g |
Cabbage, chinese (pe-tsai), boiled |
1 cup |
2.9g |
2g |
0.9g |
Cabbage, boiled |
1 cup |
6.7g |
2.8g |
3.9g |
Cabbage, raw |
1 cup |
3.9g |
1.6g |
2.3g |
Cabbage, red, raw |
1 cup |
5.2g |
1.4g |
3.8g |
Cabbage, savoy, raw |
1 cup |
4.3g |
2.1g |
2.2g |
Carrot, baby, raw |
1 medium |
0.8g |
0g |
0.8g |
Carrots, canned, regular pack |
1 cup |
8.1g |
2g |
6.1g |
Carrots, boiled |
1 cup |
12.8g |
4.6g |
8.2g |
Carrots, raw |
1 carrot |
6.9g |
2g |
4.9g |
Cauliflower, raw |
1 cup |
5.3g |
2.5g |
2.8g |
Cauliflower, boiled |
1 cup |
5.1g |
3.3g |
1.8g |
Cauliflower, raw |
1 floweret (floret) |
0.7g |
0.3g |
0.4g |
Celery, boiled |
1 celery stalk |
1.5g |
0.6g |
0.9g |
Celery, boiled |
1 cup |
6.0g |
2.4g |
3.6g |
Celery, raw |
1 cup |
3.6g |
1.9g |
1.7g |
Chives, raw |
1 tbsp |
0.1g |
0g |
0.1g |
Coleslaw, home-prepared |
1 cup |
14.9g |
1.8g |
13.1g |
Coleslaw |
1 cup |
17g |
1.9g |
15.1g |
Collards, boiled |
1 cup |
9.3g |
5.3g |
4g |
Corn, sweet, yellow, boiled |
1 cup |
31.7g |
3.9g |
27.8g |
Corn, sweet, white, boiled |
1 ear |
19.3g |
2g |
17.3g |
Corn, sweet, yellow, canned, vacuum pack |
1 cup |
40.8g |
4.2g |
36.6g |
Corn ear, sweet, yellow, boiled |
1 ear |
19.3g |
2.1g |
17.2g |
Corn, on cob, boiled |
1 ear |
14.1g |
1.7g |
12.4g |
Cucumber, peeled, raw |
1 cup |
2.6g |
0.8g |
1.8g |
Cucumber, with peel, raw |
1 large cucumber |
10.9g |
1.5g |
9.4g |
Dandelion greens, boiled |
1 cup |
6.7g |
3g |
3.7g |
Eggplant, boiled |
1 cup |
8.6g |
2.4g |
6.2g |
Endive, raw |
1 cup |
1.7g |
1.5g |
0.2g |
Garlic, raw |
1 clove |
1g |
0g |
1g |
Hearts of palm, canned |
1 piece |
1.5g |
0.8g |
0.7g |
Kale, boiled |
1 cup |
7.3g |
2.6g |
4.7g |
Kohlrabi, boiled |
1 cup |
11g |
1.8g |
9.2g |
Leeks, boiled |
1 cup |
7.9g |
1g |
6.9g |
Lentils, boiled |
1 cup |
40.0g |
15.5g |
24.5g |
Lettuce, cos, raw |
1 leaf of lettuce |
0.3g |
0g |
0.3g |
Lettuce, romaine, raw |
1 cup |
1.8g |
1.1g |
0.7g |
Lettuce, green leaf, raw |
1 cup |
1.6g |
0.7g |
0.9g |
Lettuce, iceberg, raw |
1 head |
11.3g |
5.4g |
5.9g |
Lettuce, iceberg, raw |
1 cup |
1.1g |
0.5g |
0.6g |
Mushrooms, canned |
1 cup |
7.9g |
3.7g |
4.2g |
Mushrooms, boiled |
1 cup |
8.3 |
3.4 |
4.9g |
Mushrooms, raw |
1 cup |
2.3g |
0.8g |
1.5g |
Mushrooms, shiitake, cooked |
1 cup |
20.7g |
3g |
17.7g |
Mushrooms, shiitake, dried |
1 mushroom |
2.7g |
0.4g |
2.3g |
Okra, boiled |
1 cup |
7.3g |
4g |
3.3g |
Olives, ripe, canned |
5 large |
1.4g |
0.7g |
0.7g |
Onion rings, breaded, par fried, heated in oven |
10 rings |
23g |
0.8g |
22.2g |
Onion rings, breaded and fried |
8 rings |
31.3g |
1g |
30.3 |
Onions, boiled |
1 cup |
21.3g |
2.9g |
18.4g |
Onions, raw |
1 cup |
16.2g |
2.2g |
14g |
Onion, spring or scallion, raw |
1 whole |
1.1g |
0.4g |
0.7g |
Onions, spring or scallions, raw |
1 cup |
7.3g |
2.6g |
4.7g |
Parsnips, boiled |
1 cup |
26.5 g |
5.6g |
20.9g |
Peas, green, boiled |
1 cup |
22.8g |
8.8g |
14g |
Peas, green, canned |
1 cup |
21.3g |
7g |
14.3g |
Peas, edible-podded, boiled |
1 cup of peas |
11.3g |
4.5g |
6.8g |
Peas, split, boiled |
1 cup |
41.4g |
16g |
25.4g |
Peas, edible-podded, frozen, boiled |
1 cup |
14.4g |
4.9g |
9.5g |
Peppers, hot chili, green, raw |
1 pepper |
4.3g |
0.7g |
3.6g |
Peppers, hot chili, red, raw |
1 pepper |
3.7g |
0.7g |
3g |
Peppers, jalapeno, canned |
1/4 cup |
1.2g |
0.7g |
0.5g |
Peppers, sweet, green, boiled |
1 cup |
9.1g |
1.6g |
7.5g |
Peppers, sweet, green, raw |
1 green pepper |
5.5g |
2g |
3.5g |
Pepper, sweet, red, raw |
1 cup |
9g |
3g |
6g |
Pimento, canned |
1 tbsp |
0.6g |
0.2g |
0.4g |
Pumpkin, raw |
4oz pumpkin (1/2 cup) |
2.1g |
1g |
1.1g |
Radishes, raw |
1 radish |
0.2g |
0g |
0.2g |
Rhubarb, frozen, cooked, w/sugar |
1 cup |
75g |
4.8g |
71.2g |
Sauerkraut, canned |
1 cup |
10.1g |
6g |
4.1g |
Shallot, raw |
1tbsp |
1.7g |
0g |
1.7g |
Spinach, boiled |
1 cup |
6.8g |
4.3g |
2.5g |
Spinach, canned |
1 cup |
7.3g |
5g |
2.3g |
Spinach leaf, raw |
1 spinach leaf |
0.4g |
0.2g |
0.2g |
Squash, boiled |
1 cup |
7.8g |
2.5g |
5.3g |
Squash, raw |
1 cup |
3.8g |
1.2g |
2.6g |
Squash, baked |
1 cup |
18.1g |
5.7g |
12.4g |
Squash, butternut, boiled |
1 cup |
24.1g |
5.7g |
18.4g |
Spaghetti Squash, cooked |
1/2 cup |
5g |
1g |
4g |
Tomatillos, raw |
1 medium |
2g |
0.6g |
1.4g |
Tomato products, canned, paste |
1 cup |
49.5g |
11.8g |
37.7g |
Tomato products, canned, puree |
1 cup |
22.5g |
4.7g |
17.8g |
Tomato products, canned, sauce |
1 cup |
18.1g |
3.6g |
14.5g |
Tomatoes, red, canned, stewed |
1 cup |
15.8g |
2.5g |
13.3g |
Tomatoes, red, raw |
1 cherry tomato |
0.7g |
0.2g |
0.5g |
Tomato, red, raw |
1 cup |
7g |
2.1g |
4.9g |
Tomato, red, raw |
1 medium tomato |
5g |
1.5g |
3.5g |
Tomato products, canned, sauce |
1 cup |
18.1g |
3.6g |
14.5g |
Tomatoes, red, canned, stewed |
1 cup |
15.8g |
2.5g |
13.3g |
Tomatoes, red, raw |
1 cherry tomato |
0.7g |
0.2g |
0.5g |
Tomatoes, red, raw |
1 cup |
7g |
2.1g |
4.9g |
Tomato, red, raw |
1 Medium tomato |
5g |
1.5g |
3.5g |
Tomatoes, sun-dried |
1 Piece |
1.1g |
0.2g |
0.9g |
Turnip greens, boiled |
1 cup |
6.3g |
5g |
1.3g |
Turnip greens, boiled |
1oz |
1g |
0.5g |
0.5g |
Turnips, boiled |
1 cup |
7.9g |
3.1g |
4.8g |
Watercress |
1oz. |
1g |
0g |
1g |
Yam, cooked |
1/2 cup |
23g |
3g |
20g |
Zucchini, cooked |
1/2 cup |
3g |
0.5g |
2.5g |
Bread (serving size) |
Carbs (g) |
Wheat bread (1 slice) |
12g |
Rye bread (1 slice) |
15g |
Pumpernickel bread (1 slice) |
12g |
Pita bread, white (6" diameter) |
33g |
Pita bread, whole wheat (6" diameter) |
35g |
Mixed grain bread (large slice) |
15g |
Italian bread (large slice) |
15g |
Sourdough (large slice) |
18g |
French bread (5") |
18g |
Vienna bread (5") |
18g |
Granary bread (100g) |
46g |
Malt bread (100g) |
57g |
Wholemeal bread (100g) |
42g |
Ciabatta bread (100g) |
20g |
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