MEAT, FISH AND POULTRY
Zero Carb Foods

  • 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

 

 

SEAFOODSEAFOOD

  • 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

 

FATS AND DRESSINGSFATS AND DRESSINGS

  • Butter – 0 Carbs
  • Mayonnaise – 0 Carbs
  • Oils – 0 Carbs (olive, avocado, and coconut oils for general use. Cold-pressed or expeller-pressed canola, peanut, and grapeseed oils are good for stir-fries)
  • Pure Unrefined Cold Pressed Extra Virgin Coconut Oil – 0 Carbs (contains medium chain triglycerides fatty acids, metabolized by the body to be used as immediate energy and not stored as fat)
  • 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

SOY VEGAN PROTEINSOY VEGAN PROTEIN

  • Soybeans – 6.2 grams per 1/2 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

HERBS AND SPICES

All Herbs And Spices Have Only Trace Amounts Of Carbs

 

 

VEGETABLESVEGETABLES

  • 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 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cupVEGETABLES
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 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 1/2 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 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cupVEGETABLES
  • 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

 

FRUITSFRUITS

  • 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 1/2 fruit

 

 

 

DAIRYDAIRY

  • Egg White – .3 grams
  • Egg Yolk – .3 grams
  • Whole Egg – .6 grams
  • 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

 

 

 

CHEESESCHEESES

  • 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

NUTS and SEEDSNUTS 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

 

ZERO CARB DRINKSZERO CARB DRINKS

  • Water
  • Unsweetened Tea
  • Unsweetened Coffee
  • Club Soda
  • Diet Soda
    (be cautious as artificial sweeteners can affect low carb weight loss)
  • Sugar Free Sparkling Water
  • No-Calorie Flavored Seltzers
  • Herbal Tea

(without added barley or fruit sugars)

 

ZERO CARB ALCOHOLIC BEVERAGESZERO CARB ALCOHOLIC BEVERAGES

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

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