As a dietitian, having a low-carb grocery list is an important tip for anyone I hope to cut down on carbs. Some people cut some effective reasons. Maybe you want to manage your blood sugar, or just make room for more protein and fiber on the plate (1).
“Whether you’re replacing more food with fruits and vegetables, or want to reduce the intake of processed, refined carbohydrates to reduce unnecessary calories, this shopping list will point in the right direction,” said Joanna Gregg, registered dietitian at MyFitnesspal.
Whatever your reason, having a preferred list of low-carb foods can give you a better understanding of the options to hit your carb target. However, the first step in setting the right carb goals for you is to know how many carbs you are currently eating every day.
Using MyFitnessPal can help you find this. As RD Emily Sullivan puts it, “Tracking foods can make you realize how much of your diet is made up of carbohydrates that have little nutritional value and make changes accordingly (3).
You might be surprised to see some high carbs on my list. That’s because Doing the lower carb doesn’t mean you have to throw away the carbs altogether.
remember, There is no standard definition for low carbs. Usually, it is considered less than 130 grams of carbohydrates per day (1). And this number can certainly hold some nutritious and dense carbs that can help you stay satisfied and hopefully achieve your goals (2).
Before you get on the shopping list, let’s explore what makes some carbs better than others.
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Different kinds of carbohydrates
There is a big difference between carbohydrates found in whole foods such as fruits, vegetables, and whole grains and pretzels, white bread and sugary coffee drinks like caramel coffee (2, 4).
Whole food source of carbohydrates is rich in fiber, vitamins, minerals, antioxidants and other plant compounds with health benefits. These types of food are also slower, keeping your energy levels stable (2, 4). Even if you reduce carbs, you don’t want to eliminate these good foods.
One way I want to consider is that they are like wood on fire. Whole untreated carbohydrates (such as fruits, vegetables, and whole grains) are like burning logs. They burn at a steady rate for a long time. On the other hand, refined carbohydrates, such as white bread, pretzels and sugary snacks, are more like crumpled paper- they burn quickly, and then they burn (2, 4).
Refined carbohydrates can work like they do on fire – causing rapid spikes in blood sugar, then dipping sauce. Over time, this can promote health problems.
When following a low-carb diet, it can be helpful to choose whole fiber carbs to meet your carb targets (2, 4).
About the Expert
MS, RD Katherine Basbaum Is MyFitnessPal’s food data curator. She received her Master of Nutrition Communications from the Friedman School of Nutrition Science and Policy at Tufts University and completed her nutrition internship at UVA Health, where she also worked as a nutrition consultant for cardiology patients.
Samantha Cassetty, MS, RDis a nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is a former nutrition director for good housekeeping and co-author of Sugar Shock.
Although my low carb grocery list includes some carbs, they are options that can help you balance your diet and make it more sustainable.
To sum it up, here is my list of top choice low-carb groceries:
vegetable
Carbohydrate non-starch vegetables are lower than starchy vegetables (2, 4). But even if you cut your carbs, you might consider making room for some of the starchy vegetables you choose. Foods like sweet potatoes and butternut squash have health benefits that may make your diet more satisfying and sustainable (1).
| food | Service size | carbohydrate |
| Zoodles | ¾ cup | 3 grams |
| Cauliflower Rice | ¾ cup | 4g |
| Broccoli (RAW) | ½ cup | 3 grams |
| Asparagus (cooked) | ½ cup | 2.5g |
| Baby Spinach (RAW) | 2 cups | 3 grams |
| Baby carrots | 10 carrots | 8 grams |
| Red Bell Pepper (Sliced) | ½ cup | 3 grams |
| Sweet potato (grilled) | 1 medium | 26g |
| Butternut squash (roasted) | ½ cup | 11 grams |
| Brussels sprouts (cooked) | ½ cup | 7g |
fruit
While the fruit does contain carbohydrates, it also contains fiber and health-supported nutrients. It’s wise to include fruits that are suitable for your carbohydrate targets in your diet (2, 4).
| food | Service size | carbohydrate |
| apple | 1 medium | 30g |
| banana | 1 medium | 27g |
| Grape | 30 grapes | 27g |
| Peach | 1Medium | 14g |
| pear | 1 medium | 27g |
| blueberry | 1 cup | 22g |
| raspberry | 1 cup | 15g |
| Watermelon (cubed) | 2 cups | 23g |
| cherry | 1 cup | 25g |
| orange | 1 medium | 17g |
Meat, dairy and eggs
Most protein sources are very low in carbohydrates, so they are an important part of a low-carb diet (1).
| food | Service size | carbohydrate |
| Chicken breast, barbecue shop | 4 oz | 0g |
| Boiled eggs | 2 eggs | 1 gram |
| Chicken thighs | 1 thigh | 0g |
| Salmon, grilled or grilled | 4 oz | 0g |
| Canned tuna | 1 can | 0g |
| Low-fat cheese | ½ cup | 3 grams |
| Non-fat regular Greek yogurt | 1 cup | 9g |
| Part of Skim Mozzarella cheese | 1 oz | 2 grams |
| Parmesan cheese (grated) | 1 oz | 4g |
| Cheddar cheese | 1 oz | 1 gram |
Snacks, seasonings, secret ingredients
Carbohydrate count for snacks and seasonings (4). Here are some ideas for different carbohydrate ranges.
| food | Service size | carbohydrate |
| Edamame (shell) | ½ cup | 8 grams |
| Roasted chickpeas | 1 oz | 17g |
| Potato chips tortillas | 1 oz | 16 grams |
| Olives | 10 Olives | 3 grams |
| Nutritional yeast | 2 tablespoons | 3 grams |
| Popcorn | 3 cups | 23g |
| Hummus | 2 tablespoons | 5g |
| Walnut | 1 oz | 4g |
| Ranch seasoning | 1 tablespoon | 1 gram |
| Peanut butter powder | 2 tablespoons | 5g |
| Nut butter | 2 tablespoons | 7g |
| Whole wheat bread | 1 piece | 15g |
| Seed biscuits | 1 serving | About 20 grams |
How MyFitnesspal helps
MyFitnessPal also allows you to track macros (carbohydrates, fats, and proteins), so you can ensure a balanced diet and get the right nutrients. You can monitor vitamins and minerals to help you stay conscious to avoid any defects (3).
FAQs (FAQs)
What is considered “low carb”?
There are no set standards for a low-carb diet, but most experts mean less than 130 grams of carbohydrates per day (1).
If targeting a low-carb diet, how many carbs should I eat during the day?
According to my Fitness PAL registered dietitian Katherine Basbaum, a low-carb diet usually takes less than 130 grams per day, depending on your goals and personal needs (1). It is helpful to use MyFitnessPal to track your intake to find the right amount for you (3).
Are carbohydrates healthy?
While large cut carbs may be tempting, it may not be worth it (6). “Even in the short term, a low-carb diet is not for everyone. It is important to discuss the pros and cons with your healthcare practitioner before you start,” Basbaum (6) says.
Without a lot of carbohydrates, which foods are filling?
Non-starched vegetables like leafy greens, broccoli and asparagus pair with lean proteins like chicken, fish, or tofu, which are perfect for keeping you full while maintaining your carb intake (1).
Which snacks contain zero carbs?
Snacks with few carbs include boiled eggs, tuna and certain cheeses such as cheddar and mozzarella (7). Olives, small amounts of nuts and non-starch vegetables are also low in carbohydrates, although not completely free of carbohydrates (7).
Bottom line
A low-carb diet may help if your goal is to manage blood sugar, lose weight, or simply create a more balanced diet (1). This low-carb grocery list includes a variety of nutrient-rich options such as lepin, non-starch vegetables and fiber-rich snacks to keep you satisfied and energetic (1).
But, remember that there are more low-carb foods to enjoy! This low-carb grocery list is by no means exhaustive. There is also no one size approach for a low-carb diet (1). Use MyFitnessPal to track your intake and determine the amount of carbohydrates that are useful to you (3). The app can also help you determine where carbohydrates come from, which can help you make choices that suit your lifestyle and health goals (3).
Posts after a low carb diet? Here is a nutritionist’s grocery shopping list, first appearing on the MyFitnessPal blog.
