As a dietitian, having a low-carb grocery list is my top tip for anyone looking to cut back on carbohydrates. And there are some valid reasons some people cut back. Maybe you want to manage your blood sugar or simply make room for more protein and fiber on your plate (1).
“Whether you are aiming to replace more of your food with fruits and veggies or wanting to cut out unnecessary calories by decreasing your intake of processed, refined carbs this shopping list will point you in the right direction,” says Joanna Gregg, registered dietitian at MyFitnessPal.
Whatever your reasons, having a go-to list of lower-carb foods can give you a better idea of your options for hitting your carbohydrate targets. But the first step to setting the right carb target for you is knowing how many carbs you’re currently eating each day.
Using MyFitnessPal can help you find that out. As Emily Sullivan, RD puts it, “Tracking your food can make you aware of how much of your diet consists of carbohydrates that provide little to no nutritional value and to make changes accordingly (3).”
You might be surprised to see a few higher-carb foods on my list. That’s because going lower-carb doesn’t mean you have to ditch carbs completely.
Remember, there’s no standard definition of low carb. Generally, it’s considered less than 130 grams of carbs per day (1). And that number can definitely accommodate a few nutrient-dense carbs that can help you stay satisfied and on track toward achieving your goals (2).
Before we get to the shopping list, let’s explore what makes some carbs better choices than others.
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Different Kinds of Carbs
There’s a big difference between the carbohydrates found in whole foods like fruits, vegetables, and whole grains versus those in pretzels, white bread, and a sugary coffee drink like a caramel latte (2, 4).
Whole food sources of carbs come packed with fiber, vitamins, minerals, antioxidants, and other plant compounds that have health benefits. These types of food also digest more slowly and keep your energy levels steady (2, 4). Even when you’re cutting back on carbs, you don’t want to eliminate these good-for-you foods.
One way I like to think about carbs is that they’re like logs on a fire. Whole, unprocessed carbs—like fruits, veggies, and whole grains—are like slow-burning logs. They keep the fire burning at a steady pace for a long time. On the other hand, refined carbs, like white bread, pretzels, and sugary snacks, are more like crumpled paper—they burn fast, and then they fizzle out (2, 4).
Refined carbs can act like that paper on fire–causing quick spikes in blood sugar followed by a dip. Over time, this can promote health problems.
When following a low-carb diet, it’s helpful to choose whole, fiber-rich carbs to meet your carb targets (2, 4).
About the Experts
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
While my low-carb grocery list includes some carbs, they are the kind of options that can help balance your diet and make it more sustainable.
With all of that said, here’s my go-to low-carb grocery list:
Vegetables
Non-starchy vegetables are lower in carbs than starchy veggies (2, 4). However, even if you’re cutting back on carbs, you might consider making room for a few choice starchy veggies. Foods like sweet potatoes and butternut squash have health benefits, and they may make your diet more satisfying and sustainable (1).
| Food | Serving Size | Carbohydrates |
| Zoodles | ¾ cups | 3 grams |
| Cauliflower rice | ¾ cups | 4 grams |
| Broccoli (raw) | ½ cups | 3 grams |
| Asparagus (cooked) | ½ cups | 2.5 grams |
| Baby spinach (raw) | 2 cups | 3 grams |
| Baby carrots | 10 carrots | 8 grams |
| Red bell pepper (sliced) | ½ cup | 3 grams |
| Sweet potato (baked) | 1 medium | 26 grams |
| Butternut squash (baked) | ½ cups | 11 grams |
| Brussels sprouts (cooked) | ½ cups | 7 grams |
Fruit
While fruit does contain carbs, it also contains fiber and health-supporting nutrients. It’s smart to include fruit in your diet that fits your carbohydrate targets (2, 4).
| Food | Serving Size | Carbohydrates |
| Apple | 1 medium | 30 grams |
| Banana | 1 medium | 27 grams |
| Grapes | 30 grapes | 27 grams |
| Peach | 1medium | 14 grams |
| Pear | 1 medium | 27 grams |
| Blueberries | 1 cup | 22 grams |
| Raspberries | 1 cup | 15 grams |
| Watermelon (diced) | 2 cups | 23 grams |
| Cherries | 1 cup | 25 grams |
| Orange | 1 medium | 17 grams |
Meat, Dairy, and Eggs
Most protein sources are very low in carbohydrates, so they’re an important part of a low-carb diet (1).
| Food | Serving Size | Carbohydrates |
| Chicken breast, rotisserie | 4 ounces | 0 grams |
| Boiled egg | 2 eggs | 1 gram |
| Chicken thigh | 1 thigh | 0 grams |
| Salmon, baked or broiled | 4 ounces | 0 grams |
| Canned tuna | 1 can | 0 grams |
| Low-fat cottage cheese | ½ cup | 3 grams |
| Nonfat plain Greek yogurt | 1 cup | 9 grams |
| Part-skim mozzarella cheese | 1 ounce | 2 grams |
| Parmesan cheese (grated) | 1 ounce | 4 grams |
| Cheddar cheese | 1 ounce | 1 gram |
Snacks, Sauces, Secret Ingredients
Snacks and seasonings can range in carb counts (4). Here are some ideas that can fit within different carb ranges.
| Food | Serving Size | Carbohydrates |
| Edamame (shelled) | ½ cup | 8 grams |
| Roasted chickpeas | 1 ounce | 17 grams |
| Tortilla chips | 1 ounce | 16 grams |
| Olives | 10 olives | 3 grams |
| Nutritional yeast | 2 tablespoons | 3 grams |
| Popcorn | 3 cups | 23 grams |
| Hummus | 2 tablespoons | 5 grams |
| Walnuts | 1 ounce | 4 grams |
| Ranch dressing | 1 tablespoon | 1 gram |
| Powdered peanut butter | 2 tablespoons | 5 grams |
| Nut Butter | 2 tablespoons | 7 grams |
| Whole wheat bread | 1 slice | 15 grams |
| Seeded crackers | 1 serving | Around 20 grams |
How MyFitnessPal Can Help
MyFitnessPal also allows you to track your macros—carbohydrates, fats, and proteins—so you can ensure your diet is balanced and you’re getting the right nutrients. And you can monitor vitamins and minerals, helping you stay aware so you can avoid any deficiencies (3).
Frequently Asked Questions (FAQs)
What is considered “low-carb”?
There’s no set standard for a low-carb diet, but most experts take it to mean less than 130 grams of carbs per day (1).
How many carbs should I aim to eat in a day if aiming for a low-carb diet?
According to My Fitness Pal’s registered dietitian Katherine Basbaum, a low-carb diet is usually less than 130 grams per day, depending on your goals and individual needs (1). It’s helpful to track your intake using MyFitnessPal to find the right amount that works for you (3).
Is going low carb healthy?
While drastically cutting carbs may be tempting, it may not be worth it (6). “Even in the short-term, a low-carb diet is not appropriate and safe for everyone. It’s important to discuss the pros and cons with your health-care practitioner before starting,” says Basbaum (6).
What foods are filling without a lot of carbs?
Non-starchy veggies like leafy greens, broccoli, and asparagus, paired with lean proteins such as chicken, fish, or tofu, are great for keeping you full while keeping your carb intake on the lower side (1).
The Bottom Line
A low-carb diet can be helpful if you’re aiming to manage your blood sugar, lose weight, or simply create a more balanced diet (1). This low-carb grocery list includes various nutrient-dense options, such as lean proteins, non-starchy veggies, and fiber-rich snacks that keep you content and energized (1).
However, keep in mind that there are plenty more low-carb foods to enjoy! This low-carb grocery list is by no means exhaustive. There is also no one-size-fits-all approach to low-carb eating (1). Use MyFitnessPal to track your intake and determine the carb amount that works for you (3). The app can also help you identify where your carbs are coming from, which can help you make choices that fit your lifestyle and health goals (3).
The post Following a Low-Carb Diet? Here’s a Dietitian’s Grocery Shopping List appeared first on MyFitnessPal Blog.
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