Knowing What are some low carb and calorie foods to eat can make healthy eating easier. These foods help with weight management, blood sugar control, and maintaining energy throughout the day.
In this article, we’ll explore the best low-carb and low-calorie foods, including vegetables, fruits, proteins, and snacks. Whether you’re following a keto diet, reducing calories, or simply eating healthier, these foods will support your goals while keeping meals delicious and satisfying.
Understanding Low-Carb and Calorie Foods
To make better food choices, it’s important to understand what low-carb and low-calorie foods are. These terms are often used together, but they mean different things.
What Are Low-Carb Foods?
- Low-carb foods contain few carbohydrates, which are the body’s main source of energy.
- Foods like leafy greens, fish, and eggs are considered low-carb.
- Eating fewer carbs helps control blood sugar and may aid weight loss.
What Are Low-Calorie Foods?
- Low-calorie foods provide fewer calories per serving, helping reduce overall calorie intake.
- Vegetables, fruits like berries, and lean meats are good examples.
- These foods keep you full while helping you manage your weight.
Why Choose Both?
- Combining low-carb and low-calorie foods offers the best of both worlds.
- You’ll reduce your carb intake while keeping your calorie count in check.
- This approach supports healthy eating, weight management, and steady energy throughout the day.
Best Low-Carb and Low-Calorie Vegetables
Vegetables are some of the best foods to include in a low-carb, low-calorie diet. They are packed with nutrients while keeping your carb and calorie intake low.
Leafy Greens
- Examples: Spinach, kale, lettuce, and arugula
- Carbs and Calories: Less than 3g of carbs and about 20 calories per cup
- Why They’re Great: They’re rich in vitamins and minerals while being extremely low in carbs and calories. Add them to salads, smoothies, or wraps.
Cucumbers
- Carbs and Calories: 4g of carbs and 16 calories per cup (sliced)
- Why They’re Great: Cucumbers are hydrating and refreshing. Use them in salads, sandwiches, or as a crunchy snack with dip.
Zucchini
- Carbs and Calories: 3g of carbs and 19 calories per cup (sliced)
- Why They’re Great: Zucchini is versatile—you can spiralize it into zoodles or add it to stir-fries and casseroles.
Broccoli
- Carbs and Calories: 6g of carbs and 55 calories per cup (cooked)
- Why It’s Great: Broccoli is rich in fiber, vitamins C and K, and offers plenty of filling nutrients with minimal carbs.
Bell Peppers
- Carbs and Calories: 6g of carbs and 40 calories per cup (sliced)
- Why They’re Great: Bell peppers are crunchy, sweet, and full of antioxidants like vitamin C. Add them to salads, stir-fries, or snack platters.
Pro Tip: Incorporate a variety of these vegetables to create balanced, satisfying meals without adding extra carbs or calories.
Low-Carb and Low-Calorie Fruits
While many fruits are high in natural sugars, some are both low in carbs and calories. These fruits provide essential vitamins, fiber, and hydration without adding too many carbs.
Berries (Strawberries, Raspberries, Blackberries)
- Carbs and Calories: 5-7g of carbs and 50-60 calories per cup
- Why They’re Great: Berries are rich in fiber and antioxidants, helping to reduce cravings while supporting heart health. Add them to yogurt, smoothies, or eat them fresh.
Watermelon
- Carbs and Calories: 11g of carbs and 46 calories per cup (diced)
- Why It’s Great: Watermelon is hydrating and refreshing due to its high water content. Enjoy it as a light summer snack.
Cantaloupe
- Carbs and Calories: 8g of carbs and 53 calories per cup (diced)
- Why It’s Great: Cantaloupe is sweet but low in carbs and calories, making it perfect for fruit salads or as a snack on its own.
Avocados
- Carbs and Calories: 2g of net carbs and 160 calories per half (medium avocado)
- Why They’re Great: Though higher in calories, avocados are packed with healthy fats, fiber, and essential nutrients like potassium. Use them in salads or as a spread.
Pro Tip: Stick to moderate portions of fruits like berries and melon to enjoy their sweetness without exceeding your carb or calorie limits.
Protein-Rich Low-Carb and Low-Calorie Foods
Protein is essential for building muscle, supporting metabolism, and keeping you full. Many protein-rich foods are naturally low in carbs and calories, making them ideal for a balanced diet.
Skinless Chicken Breast
- Carbs and Calories: 0g of carbs and 165 calories per 3.5 oz (100g)
- Why It’s Great: Chicken breast is lean, high in protein, and versatile. Use it in salads, stir-fries, or grilled dishes.
Turkey Breast
- Carbs and Calories: 0g of carbs and 135 calories per 3.5 oz (100g)
- Why It’s Great: Turkey breast is another lean, protein-packed option perfect for sandwiches, wraps, and meal prep.
Fish (Salmon, Cod, Tuna)
- Carbs and Calories: 0g of carbs and 100-200 calories per 3.5 oz (depending on the type)
- Why It’s Great: Fish is rich in protein and heart-healthy omega-3 fatty acids. Grill or bake fish for a light and satisfying meal.
Eggs
- Carbs and Calories: 0.6g of carbs and 78 calories per large egg
- Why They’re Great: Eggs are nutrient-dense and keep you full for hours. Enjoy them boiled, scrambled, or in omelets.
Tofu
- Carbs and Calories: 2g of carbs and 85 calories per 3.5 oz (100g)
- Why It’s Great: Tofu is a low-carb, plant-based protein option that works well in stir-fries, soups, and salads.
Pro Tip: Combine protein-rich foods with low-carb vegetables for a filling, well-rounded meal that supports weight management and overall health.
Healthy Low-Calorie Snacks
Snacking can be part of a healthy diet if you choose low-carb and low-calorie options. In fact, many snacks are both satisfying and nutrient-rich. Additionally, they’re easy to pack for work, school, or travel.
Nuts and Seeds
- Carbs and Calories: 2-4g of net carbs and 150-200 calories per 1 oz (28g)
- Why They’re Great: Nuts and seeds like almonds, walnuts, and sunflower seeds are rich in healthy fats and protein. However, remember to stick to small portions to avoid extra calories.
Boiled Eggs
- Carbs and Calories: 0.6g of carbs and 78 calories per large egg
- Why They’re Great: Boiled eggs are high in protein and easy to prepare ahead of time. Moreover, they’re portable and make a filling snack for busy days.
Cheese Sticks or Cubes
- Carbs and Calories: 1g of carbs and 80 calories per stick or 1 oz (28g)
- Why They’re Great: Cheese sticks or cubes are convenient and packed with protein and calcium. For example, pair them with low-carb veggies for extra crunch.
Greek Yogurt (Unsweetened)
- Carbs and Calories: 4g of net carbs and 100 calories per 3/4 cup (170g)
- Why It’s Great: Greek yogurt is rich in protein and probiotics. To enhance its flavor, add a handful of berries or a sprinkle of nuts for a nutrient-packed snack.
Veggie Sticks with Dip
- Carbs and Calories: About 5g of net carbs and 50 calories per cup (mixed veggies)
- Why They’re Great: Carrots, cucumber sticks, and bell peppers are crunchy and refreshing. Additionally, pair them with dips like guacamole or hummus for added taste.
Pro Tip: To avoid unhealthy snacking, prepare these low-calorie options in advance. As a result, you’ll have satisfying, guilt-free snacks ready whenever hunger strikes.
Low-Calorie Dairy Choices
Dairy products can be nutritious and filling if you choose the right options. In addition, many low-carb dairy foods are rich in protein, calcium, and essential vitamins. Let’s explore some of the best low-calorie dairy options.
Greek Yogurt (Unsweetened)
- Carbs and Calories: 4g of net carbs and 100 calories per 3/4 cup (170g)
- Why It’s Great: Greek yogurt is packed with protein and probiotics. Furthermore, it helps improve digestion and keeps you feeling full. Pair it with berries or nuts for extra flavor.
Cottage Cheese (Low-Fat)
- Carbs and Calories: 3g of net carbs and 90 calories per 1/2 cup (113g)
- Why It’s Great: Cottage cheese is high in protein and low in carbs, making it an ideal snack or meal addition. Moreover, it works well in salads, omelets, or on its own with some seasoning.
Cheese (Hard or Soft)
- Carbs and Calories: 1g of net carbs and about 100 calories per 1 oz (28g)
- Why It’s Great: Cheeses like mozzarella, cheddar, and gouda are rich in calcium and protein. Additionally, they are easy to include in salads, wraps, and snack trays.
Almond Milk (Unsweetened)
- Carbs and Calories: 1g of net carbs and 30 calories per cup
- Why It’s Great: Almond milk is a low-carb, dairy-free alternative that works well in smoothies, coffee, and cereal. As a bonus, it is often fortified with calcium and vitamins.
Ricotta Cheese (Low-Fat)
- Carbs and Calories: 3g of net carbs and 90 calories per 1/2 cup
- Why It’s Great: Ricotta is smooth, creamy, and versatile. Use it in low-carb desserts, lasagna, or as a topping for roasted veggies.
Pro Tip: Choose unsweetened, low-fat, or reduced-fat dairy products to keep your carb and calorie intake in check. Additionally, watch out for flavored dairy products that may contain hidden sugars.
Low-Carb Drinks and Beverages
Choosing the right drinks is essential for maintaining a low-carb, low-calorie lifestyle. Many drinks seem healthy but contain hidden sugars and extra calories. Fortunately, there are plenty of low-carb and refreshing options.
Water (Plain or Infused)
- Carbs and Calories: 0g of carbs and 0 calories
- Why It’s Great: Water is the best drink for hydration and overall health. Moreover, you can infuse it with lemon, cucumber, or mint for added flavor without extra carbs.
Herbal Tea (Unsweetened)
- Carbs and Calories: 0g of carbs and 0 calories
- Why It’s Great: Herbal teas like chamomile, peppermint, and green tea are soothing and naturally free of carbs. In addition, they offer various health benefits like better digestion and relaxation.
Coffee (Black or with Unsweetened Additions)
- Carbs and Calories: 0g of carbs and 2 calories per cup
- Why It’s Great: Coffee boosts energy and contains antioxidants. To keep it low-carb, skip the sugar and flavored creamers. Consider adding a splash of unsweetened almond milk or a sugar-free sweetener.
Sparkling Water (Sugar-Free)
- Carbs and Calories: 0g of carbs and 0 calories
- Why It’s Great: Sparkling water is refreshing and offers a fizzy alternative to soda. Look for brands with natural flavors and no added sugars or artificial sweeteners.
Keto Lemonade (Homemade)
- Carbs and Calories: 1-2g of carbs and about 10 calories per glass
- Why It’s Great: Keto lemonade is an excellent homemade alternative for a refreshing drink. Mix water, freshly squeezed lemon juice, and a sugar-free sweetener for a zesty, carb-free beverage.
Pro Tip: Always check drink labels when buying pre-made beverages. Many “healthy” drinks contain hidden sugars that can increase your carb and calorie count.
Tips for a Balanced Low-Carb Diet
Sticking to a low-carb, low-calorie diet doesn’t have to be difficult. With the right approach, you can enjoy healthy meals while staying within your dietary goals. Follow these practical tips for better results.
Plan Your Meals Ahead
- Meal planning helps you avoid unhealthy, high-carb foods.
- In addition, preparing meals in advance saves time during busy weekdays.
Focus on Whole Foods
- Choose unprocessed, whole foods like vegetables, lean proteins, and healthy fats.
- This way, you’ll reduce added sugars and unhealthy ingredients found in packaged foods.
Control Your Portions
- Even low-carb foods can add up in calories if eaten in large amounts.
- Therefore, use portion control by measuring servings and avoiding second helpings.
Stay Hydrated
- Drinking plenty of water helps control hunger and keeps your body functioning properly.
- Moreover, opt for water-based drinks like herbal teas and infused water for extra hydration.
Keep Healthy Snacks Ready
- Having low-carb snacks on hand prevents unhealthy cravings.
- For example, stock your fridge with boiled eggs, nuts, and chopped veggies for easy snacking.
Pro Tip: Stay consistent with your diet by keeping a food journal or using a nutrition-tracking app. As a result, you’ll stay mindful of your eating habits and make better food choices.
Common Diet Mistakes to Avoid
When following a low-carb, low-calorie diet, it’s easy to make common mistakes that can slow your progress. Avoid these pitfalls to stay on track and achieve your health goals.
Eating Hidden Sugars
- Many “healthy” products contain hidden sugars, especially sauces, dressings, and snacks.
- Always read nutrition labels to check for added sugars or high-carb ingredients like corn syrup.
Skipping Meals
- Skipping meals may seem like a good way to cut calories, but it can lead to overeating later.
- Instead, eat balanced, low-carb meals regularly to maintain energy and prevent hunger.
Relying on Processed “Low-Carb” Foods
- Pre-packaged low-carb snacks can be full of preservatives and unhealthy fats.
- Choose whole, natural foods like fresh vegetables, lean meats, and nuts whenever possible.
Ignoring Portion Sizes
- Even low-carb foods can add extra calories if eaten in large portions.
- Be mindful of serving sizes by using measuring cups or a food scale for accuracy.
Not Drinking Enough Water
- Dehydration can cause fatigue and even trigger hunger cravings.
- Drink plenty of water throughout the day and choose water-rich foods like cucumbers and leafy greens.
Pro Tip: Stay aware of these common mistakes by planning meals, tracking food intake, and focusing on nutrient-rich whole foods. As a result, you’ll build healthy habits while maintaining a low-carb, low-calorie lifestyle.
Low-Carb Meal Ideas
Creating tasty low-carb, low-calorie meals doesn’t have to be complicated. Here are some simple, balanced meal ideas that are both satisfying and easy to prepare.
Breakfast Ideas
- Veggie Omelet:
- Ingredients: Eggs, spinach, bell peppers, mushrooms, and cheese.
- How to Make: Sauté the veggies, add beaten eggs, and cook until set. Top with cheese if desired.
- Greek Yogurt Bowl:
- Ingredients: Unsweetened Greek yogurt, berries, and a sprinkle of nuts or seeds.
- How to Make: Layer ingredients in a bowl for a quick, nutritious breakfast.
Lunch Ideas
- Chicken Lettuce Wraps:
- Ingredients: Grilled chicken, lettuce leaves, cucumber, and a light dressing.
- How to Make: Fill lettuce leaves with grilled chicken and veggies. Roll them up for a light, satisfying meal.
- Zucchini Noodles with Pesto:
- Ingredients: Zucchini noodles, grilled chicken, and basil pesto.
- How to Make: Toss zoodles with pesto and top with grilled chicken for a fresh, flavorful dish.
Dinner Ideas
- Grilled Salmon with Asparagus:
- Ingredients: Salmon fillet, asparagus, lemon, and olive oil.
- How to Make: Season the salmon and asparagus with olive oil, salt, and pepper. Grill or bake until tender.
- Cauliflower Fried Rice:
- Ingredients: Riced cauliflower, eggs, soy sauce (low-sodium), and mixed veggies.
- How to Make: Sauté riced cauliflower with veggies, scrambled eggs, and soy sauce for a flavorful low-carb stir-fry.
Pro Tip: Add fresh herbs and spices to enhance the flavor of these meals without adding extra carbs or calories.
Frequently Asked Questions (FAQs)
What Are Some Low-Carb, Low-Calorie Vegetables?
Vegetables like spinach, zucchini, broccoli, cucumbers, and bell peppers are low in carbs and calories. They are perfect for salads, side dishes, and snacks.
Can You Eat Fruit on a Low-Carb Diet?
Yes, but stick to low-carb fruits such as berries (strawberries, raspberries, and blackberries), watermelon, and cantaloupe. These fruits are sweet but won’t raise your carb intake too much.
Is Cheese a Low-Carb, Low-Calorie Option?
Yes, hard cheeses like mozzarella, cheddar, and parmesan are low in carbs and calories when eaten in moderation. Opt for portioned servings to avoid overeating.
What’s the Best Low-Carb Drink Besides Water?
Great options include herbal teas, black coffee, unsweetened almond milk, and sugar-free sparkling water. Avoid sweetened drinks or sodas.
Can I Snack on Nuts on a Low-Carb Diet?
Yes, but choose nuts like almonds, walnuts, or pecans in small portions. They are low in carbs and high in healthy fats, but they’re calorie-dense, so watch serving sizes.
How Can I Avoid Hidden Sugars in My Diet?
Read nutrition labels carefully. Look for terms like “corn syrup,” “fructose,” or “maltodextrin.” Stick to whole, unprocessed foods whenever possible.
Final Thoughts on Low-Carb and Low-Calorie Foods
Eating low-carb and low-calorie foods is an effective way to manage weight, control blood sugar, and improve overall health. Vegetables like spinach, zucchini, and broccoli, along with protein sources such as chicken, fish, and eggs, are excellent choices. For specific tips on which vegetables to include or avoid, read What Vegetables Are Not Low Carb?.
Additionally, snacks like nuts, Greek yogurt, and veggie sticks keep you satisfied without adding too many carbs or calories. Remember to drink water and avoid hidden sugars by choosing whole, unprocessed foods.
By planning balanced meals and controlling portion sizes, you can enjoy a variety of delicious and nutritious foods while staying on track with your health goals. Stay consistent, make smart food swaps, and enjoy your journey toward better health!