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No & Low Carb Grocery Lists

written by: N Nayab • edited by: Donna Cosmato • updated: 5/31/2011

A diet based on no carb or low carb foods contributes to rapid weight loss because the body, lacking the sugar usually found in carbohydrates, burns the fat stored in the belly, hips, and other places. A no carb grocery list usually leans towards meat products and remains thin on vegetables and frui

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    No Carb Meat & Fish Grocery List

    Most of the foods in beef, chicken, pork, or fish categories find a place on the no carb grocery list since animals and fish do not store carbohydrates within the flesh. The best low carb meats are venison and duck, for they are lean and high in protein.

    The nutritional information of a no carb and low carb grocery list follows:

    • Beef (236 gram portion): zero carbs, 430 calories (151 calories from fat), 17 gram total fat (6 gram saturated fat) 182 mg cholesterol, 137 mg sodium, 65 gram protein
    • Chicken (140 gram portion): zero carbs, 231 calories (45 calories from fat), 5 gram total fat (1 gram saturated fat), 119 mg cholesterol, 104 mg sodium, 43 gram protein
    • Pork (85 gram portion): zero carbs, 122 calories (27 calories from fat), 3 gram total fat (1 gram saturated fat), 62 mg cholesterol, 48 mg sodium, 22 gram protein
    • Turkey (48 gram portion): 4 grams carbs, 54 calories (13 calories from fat), 1gram total fat, 26 mg cholesterol, 576 mg sodium, 6 gram protein
    • Venison (28 gram portion): zero carbs, 44 calories (18 calories from fat), 2 gram total fat (1 gram saturated fat), 22 mg cholesterol, 21 mg sodium, 6 gram protein
    • Fish Salmon (155 gram portion): zero carbs, 285 calories (105 calories from fat), 12 gram total fat (2 gram saturated fat), 88 mg cholesterol, 82 mg sodium, 42 gram protein
    • Crustacean Shrimps (85 gram portion): zero carbs, 84 calories (8 calories from fat), 1 gram total fat, 166 mg cholesterol, 190 mg sodium, 18 gram protein.
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    No Carb Vegetable Shopping List

    While vegetables such as lettuce, spinach, summer squash, and celery are zero carbs, most other vegetables rank high in carbohydrates.

    The nutritional information of a no carb vegetables shopping list follows:

    • Beans (110 gram portion): 8 gram carbs, zero calories, fat and cholesterol, 7 mg sodium, 2 gm protein.
    • Broccoli (250 gram portion): 13 gram carbs, 70 calories (2 calories from fat), zero fat and cholesterol, 650 mg sodium, 8 gram protein
    • Celery (110 gram portion): 4 gram carbs, 18 calories (2 calories from fat), zero fat and cholesterol, 88 mg sodium, 1 gram protein
    • Lettuce (4 gram portion), zero carbs, 1 calorie, zero fat and cholesterol, 1 mg sodium, zero protein
    • Lemon (112 gram portion): 12 gram carbs, 22 calories (3 calories from fat), zero fat, 1 mg cholesterol, 12 mg sodium, 1 gram protein
    • Onions (160 gram portion): 15 gram carbs, 64 calories (1calorie from fat), zero fat and cholesterol, 6 mg sodium, 2 gram protein
    • Spinach (30 gram portion): 1 gram carbs, 7 calories (1 calorie from fat), zero fat and cholesterol, 24 mg sodium, 1 gram protein
    • Summer Squash (113 gram portio): 4 gram carbs, 18 calories (2 calories from fat), zero fat and cholesterol, 2 mg sodium, 1 gram protein
    • Tomato (149 gram portion): 6 gram carbs, 26 calories (2 calories from fat), zero fat and cholesterol, 7 mg sodium, 1 gram protein
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    Eggs

    Eggs rank among the most popular low carb food. The cholesterol in the egg is stored in the yolk, and egg white that comes without cholesterol ranks among the best no carb food.

    Chicken egg (243 grams portion) contains 2 gram carbohydrates, 347 calories (217 calories from fat), 24 gram of fat (8 gram saturated fat), 1028 mg cholesterol, 340 mg sodium, and 31 gram protein. The same portion of egg white contains 2 grams of carbohydrates, 117 calories, no fat or cholesterol, 403 mg sodium and 26 mg protein.

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    No Carb Fruits and Nuts Grocery List

    All fruits with the exception of olives contain carbohydrates. The carbohydrates, in fact, account for the sweetness of the fruits.

    The low carb fruits list includes:

    • Apple (125 gram): 17 gram carbs, 65 calories (2 calories from fat), zero fat and cholestetrol, 1 mg sodium, zero protein
    • Avocados (150 gram): 13 gram carbs, 240 calories (184 calories from fat), 22 gram fat (3 gram saturated fat), zero cholesterol, 11 mg sodium, 3 gram protein
    • Blackberry (144 gram): 15 gram carbs, 62 calories, 6 calories from fat), 1 gram fat, zero cholesterol, 1 mg sodium, 2 gram protein
    • Grapefruit (230 gram): 25 gram carbs, 97 calories (3 calories from fat), zero fat, cholesterol and sodium, 2 gram protein
    • Olives (2 gram): zero carbs, 4 calories (3 calories from fat), zero fat and cholesterol, 39 mg sodium, zero protein
    • Pears (148 gram): 23 gram carbs, 86 calories (1 calorie from fat), zero fat and cholesterol, 1 mg sodium, 1gram protein
    • Raspberry (123 gram): 15 gram carbs, 64 calories (7 calories from fat), 1 gram fat, zero cholesterol, 1 mg sodium, 1gram protein
    • Strawberry (221 gram): 20 gram carbs, 772 calories (2 calories from fat), zero fat and cholesterol, 4 mgh sodium, 1 gram protein

    Among nuts, almonds and walnuts rank in the lowest low carb food options.

    • Almonds (95 gram): 21 gram carbs, 546 calories (393 calories from fat), 47 gram fat (4 gram saturated fat), zero cholesterol, 1 mg sodium, 14 gram protein
    • Walnuts (117 gram): 16 gram carbs, 765 calories (639 calories from fat), 76 gram fat (7 gram saturated fat), zero cholesterol, 2 mg sodium, 18 gram protein
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    Low Carb Diary Products Grocery List

    Among diary products, butter and cheddar cheese top the no carbs grocery list, whereas milk and yogurt find a place in low carb grocery list.

    • Butter without salt: (227 gram): zero carbs, 1628 caloreis (1618 calories from fat), 184 gram fat (117 gram saturated fat), 488 mg cholesterol, 25 mg sodium, 2 gram protein
    • Mozzarella Cheese (132 gram): 5 gram carbs, 399 calories (232 calories from fat), 26 gram fat (17 gram saturated fat), 71 mg cholesterol, 697 mg sodium, 34 gram protein
    • Cottage Cheese (226 gram): 6 gram carbs, 163 calories (20 calories from fat), 2 gram fat (1 gram saturated fat), 9 mg cholesterol, 918 mg sodium, 28 gram protein
    • Cheddar Cheese (132 gram): zero carbs, 532 calories (385 calories from fat), 44 gram fat (28 gram saturated fat), 139 mg cholesterol, 820 mg sodium, 33 gram protein
    • Parmesan Cheese (100 gram): 1 gram carbs, 265 calories (180 calories from fat), 20 gram fat (13 gram saturated fat), 88 mg choelsterol, 152 mg sodium, 20 gram protein
    • Milk (244 gram): 13 gram carbs, 146 calories (71 calories from fat), 8 gram fat (5 gram saturated fat), 24 mg cholesterol, 98 mg sodium, 8 gram protein
    • Yogurt (245 gram): 17 gram carbs, 154 calories (33 calories from fat), 4 gram fat (2 gram saturated fat), 15 mg choelsterol), 171 mg sodium, 13 gram protein

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    Disclaimer

    1. This article does not constitute mdical advise.
    2. Please cross-verify the accuracy of the information provided in this article wth a certifed dietitian before acting upon it
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    References

    1. Low Carb Freedom's Everyday Low Carb Shopping List
    2. Nutrition Data. Low-Carb/Smart-Carb Foods