The Low-Carb Food List: What to Eat, Limit and Avoid
Low carb is a spectrum, not a single diet — and it isn't the same as keto. Here's what fills a lower-carb plate, what to keep to smaller serves, and the refined carbs worth cutting first.
Reviewed by an Accredited Practising Dietitian (APD)Updated Aug 2026
Naturally low in carbs — the base of a lower-carb plate.
Proteins & seafood virtually zero carbs
Eggs
Carb-free, filling, moderate protein.
Rich in choline and quality protein.
Fish & seafood
Salmon, prawns, white fish — zero-carb protein.
Oily fish is a source of omega-3s.
Chicken, beef, lamb, pork
Carb-free complete protein.
Source of B12, iron and zinc.
Non-starchy vegetables high volume, low carbs
Leafy greens
Spinach, rocket, kale — almost no carbs.
Source of folate, vitamin K and fibre.
Zucchini ~2-3g/100g
The pasta swap (zoodles).
Source of vitamin C and potassium.
Cauliflower & broccoli
Rice, mash and roast-tray staples.
Cruciferous; source of vitamin C and folate.
Capsicum, mushrooms, cucumber
Everyday low-carb veg.
Source of vitamin C and antioxidants.
Also freely: asparagus, green beans, celery, cabbage, tomato, olives.
Healthy fats, nuts & full-fat dairy
Avocado & extra virgin olive oil
Low-carb, healthy-fat heroes.
Rich in monounsaturated fat, potassium and fibre.
Nuts, seeds & full-fat dairy
Almonds, walnuts, chia; cheese, Greek yoghurt.
Source of fibre, calcium, vitamin E and magnesium.
A spectrum, not a single diet
Moderate (~26-45% of energy), genuine low-carb (under ~26%, roughly <130g/day), and very-low / keto (<50g). Low carb is not automatically keto — most people never reach ketosis, and don't need to. See the keto food list →
In Moderation
Nutritious, but the carbs add up — mind the portion.
Berries & lower-sugar fruit — strawberries, raspberries, kiwiLegumes — lentils, chickpeas (plant protein + fibre)Higher-carb veg — carrot, beetroot, pumpkin, peas, cornWhole grains in small serves — quinoa, oats (depends where you sit on the spectrum)Milk & sweetened yoghurt (lactose adds up)
Cut First
The refined carbs nutrition scientists broadly agree to reduce.
Refined grains & baked goods — white bread, pasta, pastries, cakes, biscuitsSugar & sweet drinks — soft drink, juice, lollies, sugary cerealsChips, crisps & refined packaged snacksLarge serves of starchy staples — white rice, white potato
Swap this for this
PastaZoodles
White riceCauliflower rice
Potato mashCauliflower mash
Wrap / sandwichLettuce cups
The bit most people get wrong
In a 12-month randomised trial (DIETFITS, Gardner et al., JAMA 2018), a healthy low-carb and a healthy low-fat diet produced almost identical results — the researchers' takeaway was that food quality and how well you stick to it matter more than the carb-to-fat ratio. And "net carbs" is a marketing term, not a regulated one. General education, not a claim about any THR1VE meal.
Easy low-carb dinners
Three fast, veg-forward recipes. Each serves 4. Metric.
Top tips for low-carb cooking
Swap the starchy base — zoodles, cauliflower rice or a big salad in place of pasta, rice and potato.
Build the plate around protein and non-starchy veg, and use healthy fats (olive oil, avocado) for flavour.
Check sauces, dressings and marinades for added sugar and starch.
These are general recipe ideas, not medical advice. Product formulas vary, check labels for allergens, added sugars and carbohydrate content.
1. Creamy Tomato Chicken with Zoodles
25 minutesServes 4
Ingredients
Chicken breast, sliced
640 g
Zucchini, spiralised
600 g
Cherry tomatoes, halved
200 g
Tomato passata
200 g
Cooking cream
150 g
Brown onion, chopped
100 g
Baby spinach
100 g
Parmesan, grated
40 g
Olive oil
20 g
Garlic, minced
15 g
Fresh basil
15 g
Method
Spiralise the zucchini and set aside. Heat olive oil in a large pan and soften the onion and garlic for 3 minutes.
Add the chicken and brown for 5 minutes, then stir in the passata, cherry tomatoes and cream and simmer for 8 minutes.
Wilt the spinach through the sauce. Serve over the zoodles and finish with parmesan and basil.
Diet swap tip
Zoodles replace pasta — the same comfort dinner with a fraction of the carbohydrate.
Why it's good for you
Chicken and parmesan provide complete protein, calcium and B12. Zucchini, tomato, spinach and basil contribute fibre, potassium, folate, vitamin C and lycopene.
2. Garlic Prawn Cauliflower Fried Rice
20 minutesServes 4
Ingredients
Raw prawns, peeled
500 g
Cauliflower, riced
700 g
Eggs
3
Red capsicum, diced
120 g
Carrot, diced
80 g
Peas
80 g
Spring onion, sliced
40 g
Tamari
40 g
Garlic, minced
15 g
Fresh ginger, grated
15 g
Sesame oil
15 g
Method
Pulse the cauliflower into rice-sized pieces. Whisk and scramble the eggs, then set aside.
Heat sesame oil in a wok, stir-fry the prawns for 3 minutes, then add capsicum, carrot, peas, garlic and ginger for 3 minutes.
Add the cauliflower rice and tamari, toss for 4 minutes, then fold through the egg and spring onion.
Diet swap tip
Cauliflower rice stands in for white rice — big volume, far fewer carbs. Use tamari to keep it gluten-free too.
Why it's good for you
Prawns and eggs provide lean protein, selenium, iodine and choline. Cauliflower, capsicum and carrot contribute fibre, vitamin C and beta-carotene.
3. Chicken Fajita Cauliflower Bowls
25 minutesServes 4
Ingredients
Chicken thigh fillets, sliced
640 g
Mixed capsicum, sliced
300 g
Cauliflower, riced
500 g
Red onion, sliced
120 g
Avocado, diced
200 g
Lime juice
30 g
Olive oil
20 g
Ground cumin
5 g
Smoked paprika
5 g
Garlic powder
3 g
Dried oregano
2 g
Method
Rice the cauliflower and lightly saute for 4 minutes, then set aside. Toss the chicken with cumin, paprika, garlic powder and oregano.
Sear the chicken in olive oil for 6 minutes, then add the capsicum and onion and cook for 4 minutes.
Build bowls with cauliflower rice, fajita chicken and peppers, avocado, lime juice and coriander.
Diet swap tip
A cauliflower-rice base keeps the fajita bowl low-carb — skip the tortillas and rice, keep the flavour.
Why it's good for you
Chicken provides complete protein, B12 and zinc. Capsicum, onion and cauliflower contribute vitamin C and fibre, and avocado adds monounsaturated fat, potassium and fibre.
Love the idea, short on time? We cook meals like these, portioned, fresh, delivered chilled.
More quick ideas (inspiration only): Steak with garlic-butter mushrooms + green salad · Baked salmon with roasted broccoli · San choy bau in lettuce cups · Zucchini-noodle carbonara · Grilled chicken with cauliflower tabbouleh · Prawn & avocado salad · Beef & capsicum stir-fry over cauliflower rice.
Don't want to cook it? We already do
Lower-carb, without counting every gram
Don't want to count carbs or cook every night? THR1VE makes lower-carb meals with the carbs shown per serve, real food, made fresh, delivered chilled.
Made fresh, delivered chilled. Carbs shown per serve.
"Lower-carb" is used factually and carbs are shown per serve. No weight-loss, blood-glucose or disease claim is made about the meals; the science above is general education, not a claim about any THR1VE product. The benefit notes describe nutrition content only.
Low-carb food FAQs
No. Low carb is a spectrum; ketosis only happens at the far end (roughly under 50g of carbs a day) and most low-carb eating never reaches it.
Meat, fish, eggs, non-starchy vegetables, avocado, olive oil, nuts, seeds and full-fat dairy are all low in carbohydrate.
No. "Net carbs" is a marketing term, not a regulated one. It's useful shorthand, but subtract fibre honestly.
Refined and processed carbs — white bread, pastries, sugary drinks and snacks — are the ones nutrition scientists broadly agree to reduce.
⚠️
General information, not personal medical advice. Speak to your GP or an Accredited Practising Dietitian before big dietary changes — especially if you're pregnant or breastfeeding, have type 1 diabetes, kidney disease, a history of disordered eating, or are cooking for children.
Sources
1Gardner CD et al. DIETFITS, JAMA, 2018 (healthy low-carb vs low-fat over 12 months).
2Seidelmann SB et al., Lancet Public Health, 2018 (carbohydrate intake and mortality).
·NHMRC Acceptable Macronutrient Distribution Range for carbohydrate (45–65% of energy).
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