Keto · low-carb
Foods low in Total carbohydrate
All carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".
Looking for what Total carbohydrate is and where it comes from? See the Total carbohydrate overview.
Why eat low total carbohydrate?
A low-carbohydrate diet typically restricts total carbs to under 100 g per day; strict ketogenic diets target 20-50 g per day of "net carbs" (total carbs minus fibre). Foods with under 5 g of carbohydrate per 100 g are keto-friendly staples, eggs, most meats and fish, hard cheeses, non-starchy vegetables, and high-fat dairy.
Carbohydrate restriction is used to manage type 2 diabetes, prediabetes, metabolic syndrome, and certain epilepsies. For weight loss, the evidence is mixed, calorie deficit ultimately drives fat loss, but lower-carb diets tend to improve satiety and reduce glycaemic variability for many people.
When reading labels, "net carbs" subtracts fibre (and sometimes sugar alcohols) from total carbohydrate. Whole foods are easiest: meats, eggs, fish, leafy greens, broccoli, cauliflower, avocados, nuts, and most cheeses naturally fit. Watch for hidden carbs in sauces, dressings, and "low-fat" dairy where fat is replaced with sugar.
Foods lowest in total carbohydrate
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Common questions
- How few carbs do I need to eat to be in ketosis?
- Most people reach nutritional ketosis on under 50 g of net carbs per day, and strict ketogenic protocols target 20-30 g/day. Net carbs = total carbs minus fibre (and sometimes minus sugar alcohols). Individual tolerance varies; a continuous glucose monitor or ketone strips can help dial in the right level.
- What is the difference between total carbs and net carbs?
- Total carbohydrate counts everything in the carb column on a nutrition label, starches, sugars, and fibre. Net carbs subtract fibre because fibre is not digested into glucose and doesn't raise blood sugar. Some keto practitioners also subtract sugar alcohols (erythritol, xylitol) because they have minimal blood-sugar impact. UK labels show total carbs already excluding fibre, so the label number is closer to "net" already.
- Are low-carb tortillas, breads, and pastas actually low-carb?
- Often yes, but read the ingredient list. Many use almond flour, coconut flour, lupin, or wheat-protein isolates to reduce digestible carbs while keeping a bread-like texture. Some products bury most of their carbs in sugar alcohols, which can cause GI distress in sensitive individuals or kick some people out of ketosis despite the label maths.
- Do I need to count carbs in vegetables?
- Non-starchy vegetables (leafy greens, broccoli, cauliflower, courgette, peppers) contribute very few net carbs and don't need to be tracked closely. Starchy vegetables (potatoes, sweet potatoes, corn, peas, beets) do count and can quickly exceed a daily keto allowance.