A low-carb diet cuts carbohydrate without going as far as keto, typically 50–130 g a day. That leaves room for fruit, beans, dairy, and some whole grains in sensible portions, while dropping refined starches and sugar. The foods below are grouped by carbs per serving.
Eat freely: 10 g of carbs or less per serving · Moderate portions: 11–20 g · Limit: more than 20 g, plus sugars and sweetened drinks
Low-carb foods to eat freely
Protein
- Meat, poultry, and fish
- Shellfish
- Eggs
- Tofu and tempeh
Vegetables
- All non-starchy vegetables
- Avocado and olives
- Butternut squash, pumpkin, beets
- Green peas and parsnips
Fruit
- Berries
- Apples, pears, oranges
- Peaches, plums, apricots
- Cherries and grapefruit
- Kiwi, cantaloupe, watermelon
Dairy
- Cheese, cottage cheese, ricotta
- Plain and Greek yogurt
- Butter and cream
- Unsweetened soy or almond milk
Nuts, Fats & Extras
- All nuts and seeds except chestnuts
- Olive and avocado oil
- Hummus and edamame
- Popcorn, a small bowl
- Dark chocolate, a few squares
Low-carb foods in moderate portions
Grains & Bread
- Sourdough, pumpernickel, multigrain (1 slice)
- Rolled or steel-cut oats
- Quinoa, bulgur, barley (small scoop)
- Corn tortillas
Starches & Legumes
- Boiled new potatoes
- Sweet corn
- Lentils, black beans, chickpeas
- Bananas and grapes
- Milk
Foods to limit
High-carb starches
- White and jasmine rice
- Pasta in full portions
- Bagels, baguettes, white bread
- Baked and mashed potatoes
- Breakfast cereals
Sugars
- Sugar, honey, syrups
- Candy, cookies, cakes
- Juice and soda
- Dried fruit in large amounts
Low carb vs. low GI
Low carb counts how much carbohydrate you eat; low GI focuses on what kind. They work well together: choose low-GI carbs, like oats over cornflakes or lentils over white rice, for the carbs you do eat. For even fewer carbs, see the keto food list.
Frequently asked questions
How many carbs a day is low carb?
Definitions vary, but 50–130 g a day is a common range for “low carb,” compared with 20–50 g for keto. Typical diets run 200–300 g.
Can you eat fruit on a low-carb diet?
Yes. Berries, apples, citrus, and stone fruit have 10–15 g of carbs per piece or less. Bananas, grapes, and dried fruit are higher, so keep those portions smaller.
This list is general information, not medical advice. Last reviewed October 2026.