If you’re thinking about cutting back on carbs, you’re not alone. Low-carb diets have become increasingly popular for their ability to support weight loss, stabilize blood sugar, and improve energy levels. But starting a low-carb lifestyle doesn’t mean giving up delicious or satisfying foods. In fact, many nutrient-dense and flavorful options can easily fit into your new eating plan. Choosing the right foods is key to staying full, energized, and on track with your goals.
This blog highlights eight of the best foods to eat when you’re going low-carb, including powerhouse picks like cheddar cheese, chia seeds, Greek yogurt, and dark chocolate. These foods are not only low in carbohydrates but also high in essential nutrients, healthy fats, and protein. Whether you’re just starting out or looking to refresh your meal planning, these options will help make your low-carb journey easier, more sustainable, and a lot more enjoyable.
Cheddar Cheese
Cheddar cheese is an excellent low-carb food choice packed with both flavor and nutrition. A 1-ounce serving of cheddar cheese contains about 1 gram of carbohydrates, making it ideal for those following a low-carb or ketogenic diet. It is also rich in protein and healthy fats, which help in maintaining satiety and muscle mass. Cheddar cheese is a good source of calcium, essential for bone health, and contains conjugated linoleic acid (CLA), which may support fat loss and improve metabolic function.
Its versatility allows it to be used in numerous dishes, from omelets to salads to low-carb casseroles. Furthermore, its rich taste can help curb cravings for carb-heavy comfort foods, making it easier to stick to your dietary goals. Choose full-fat, minimally processed varieties to get the best nutritional benefits without hidden additives or excess sodium. Including cheddar cheese in moderation supports both flavor and nutritional adequacy in a low-carb plan.
Greek Yogurt
Greek yogurt stands out as a nutritious, protein-rich food that’s compatible with low-carb diets when chosen carefully. Opt for the plain, unsweetened variety, which contains around 4–6 grams of carbohydrates per serving, significantly lower than flavored alternatives. Greek yogurt is strained to remove much of the whey, resulting in a thicker texture and higher protein content. This makes it particularly satisfying and effective in promoting fullness and muscle maintenance.
It’s also a good source of calcium and probiotics, which aid in bone strength and digestive health, respectively. You can enjoy Greek yogurt on its own, mix it with low-carb fruits like berries, or use it as a base for sauces and dips. When incorporated into a low-carb eating pattern, it provides creaminess and nutritional density without pushing you over your carb limit. Always check the label for added sugars, and opt for organic or grass-fed versions when possible for maximum health benefits.
Dark Chocolate
Dark chocolate, particularly those with a cocoa content of 70% or higher, can be a surprising but welcome addition to a low-carb diet. Unlike milk chocolate, dark chocolate has less sugar and more fiber, which helps keep the net carbs lower—typically around 10 grams of net carbs per ounce. Additionally, it’s rich in antioxidants such as flavonoids, which may improve heart health, reduce inflammation, and enhance brain function.
The fats in dark chocolate are primarily healthy, coming from cocoa butter, and they contribute to a longer feeling of fullness. A small portion can also satisfy sweet cravings, reducing the urge to consume more carb-heavy treats. However, moderation is key, and it’s essential to track serving sizes carefully. Look for varieties that list cocoa mass as the first ingredient and avoid those with high added sugar. Enjoyed in limited quantities, dark chocolate supports both indulgence and adherence to low-carb nutrition.
Walnuts
Walnuts are a nutrient-dense, low-carb nut option that can support both general health and specific goals like weight loss and improved brain function. With only about 2 grams of net carbs per 1-ounce serving, they fit easily into a low-carb diet. Walnuts are especially valued for their high content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart and brain health.
They also provide antioxidants and polyphenols, contributing to reduced oxidative stress and inflammation. Walnuts are an excellent source of plant-based protein and healthy fats, both of which contribute to satiety and sustained energy. Their subtle, earthy flavor makes them versatile for use in salads, snacks, or low-carb baked goods. Including walnuts regularly may also support improved cholesterol levels and better metabolic health. For best results, choose raw or dry-roasted, unsalted walnuts to avoid added oils and sodium that can undermine your nutritional goals.
Chia Seeds
Chia seeds are a powerhouse food for those on a low-carb diet, offering only 1–2 grams of net carbs per 2-tablespoon serving thanks to their high fiber content. These tiny seeds absorb up to 10 times their weight in water, forming a gel-like consistency that can help curb hunger and promote hydration. Rich in omega-3 fatty acids, antioxidants, calcium, and magnesium, chia seeds support heart health, bone strength, and overall cellular function.
They are also a great plant-based source of protein. Chia seeds can be easily incorporated into a variety of low-carb meals, including smoothies, puddings, yogurt bowls, or even baked goods. When soaked, they become easier to digest and more beneficial nutritionally. Their mild taste makes them adaptable to both sweet and savory dishes. For best nutritional impact, use whole chia seeds rather than processed versions, and pair them with other low-carb, nutrient-dense foods for balanced meals.
Hazelnuts
Hazelnuts are an excellent low-carb snack option, delivering about 2 grams of net carbs per 1-ounce serving while being rich in healthy fats and nutrients. They’re particularly high in monounsaturated fats, which can help reduce bad cholesterol levels and support heart health. Hazelnuts are also a good source of vitamin E, magnesium, and fiber, all of which contribute to better metabolic function, digestive health, and reduced oxidative stress.
Their sweet, nutty flavor makes them a favorite in both raw and roasted forms, and they can be incorporated into salads, low-carb baked goods, or nut butter blends. When added in moderation, hazelnuts can enhance the taste and texture of meals without jeopardizing carb limits. Opt for raw or dry-roasted hazelnuts without added sugar or oils to keep your intake clean. Their satisfying crunch and nutrient profile make hazelnuts a go-to for those seeking variety in their low-carb eating plan.
Coconut Meat
Coconut meat, whether fresh or dried, is a satisfying and nutritious food for anyone following a low-carb lifestyle. It contains about 5 grams of net carbs per 1-ounce serving, with the exact amount varying based on moisture content and preparation method. Coconut is high in dietary fiber and medium-chain triglycerides (MCTs), which are fats quickly absorbed by the body and used for energy, potentially enhancing ketosis.
It also provides manganese, selenium, and copper, which play roles in metabolic and antioxidant processes. Coconut meat can be eaten raw, added to smoothies, or used as a topping for low-carb yogurt and salads. Its naturally sweet taste helps curb sugar cravings without the need for added sweeteners. Be cautious with sweetened or processed coconut products, which often contain added sugars. Unsweetened shredded or flaked coconut is ideal for maintaining low-carb goals while enjoying the flavor and functional benefits of this tropical fruit.
Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a low-carb snack loaded with essential nutrients and functional benefits. A 1-ounce serving contains about 3–4 grams of net carbs and is rich in protein, healthy fats, and important minerals like magnesium, zinc, and iron. These nutrients support immune function, muscle recovery, and blood sugar regulation—key areas of concern for anyone on a low-carb diet. Pumpkin seeds are also high in antioxidants and anti-inflammatory compounds that help reduce cellular damage.
Their crunch and flavor make them a versatile addition to salads, trail mixes, and low-carb baking recipes. Roasted pumpkin seeds can be seasoned with herbs and spices to create a savory snack without the need for sugar or refined carbohydrates. Choose unsalted, dry-roasted, or raw seeds for the healthiest option. Incorporating pumpkin seeds regularly can help you stay full between meals while maintaining the macronutrient balance essential for successful low-carb eating.
Bottom Line
Going low-carb doesn’t mean sacrificing flavor, nutrition, or satisfaction. The right foods can support your goals while keeping meals enjoyable and balanced. Incorporating items like Greek yogurt, cheddar cheese, nuts, seeds, and even dark chocolate allows you to stay within your carb limits without feeling deprived.
These eight low-carb foods offer a mix of healthy fats, fiber, and protein to keep you full and fueled. Whether you’re aiming for weight loss, better blood sugar control, or improved energy, these choices can make a big difference. Focus on whole, minimally processed foods for long-term success on your low-carb journey.
FAQs
What is a low-carb diet?
A low-carb diet limits carbohydrate intake, focusing on foods high in protein and healthy fats like meats, dairy, nuts, and non-starchy vegetables.
Can I eat dairy on a low-carb diet?
Yes, many dairy products like Greek yogurt and cheddar cheese are low in carbs and high in protein, making them great low-carb choices.
Are seeds and nuts okay for low-carb eating?
Absolutely. Seeds and nuts like chia seeds, walnuts, and pumpkin seeds are low in net carbs and high in fiber, fats, and protein.
Is dark chocolate allowed on a low-carb diet?
Yes, in moderation. Choose dark chocolate with 70% cocoa or more, as it has less sugar and more antioxidants than milk chocolate.