Lowest Carb Foods — Ranked by Processing Level
The top 20 lowest carb foods from 1.98M products, ranked with processing scores. Find keto-friendly and low-carb options without ultra-processing.
Carbohydrate Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
Low-carb and ketogenic diets have surged in popularity, driving a massive market for "low-carb" and "keto-friendly" products. But many of these specialty products achieve low carb counts through extensive processing — using sugar alcohols, resistant starches, and fiber additives to reduce "net carbs."
We analyzed 1.84 million food products with carbohydrate data from the USDA FoodData Central database. The results show that the truly lowest-carb foods are naturally so — meats, fish, eggs, and many vegetables — with no processing tricks needed.
Top 20 Lowest Carbohydrate Foods
Products ranked by carbohydrate content per 100g, with processing scores.
The Processing vs. Carbohydrate Balance
The low-carb product market perfectly illustrates the processing paradox. A plain chicken breast has 0g carbs at Level 1 processing. A "keto-friendly" chicken nugget might have 3g "net carbs" but scores Level 4 with 25+ ingredients including modified starches, sugar alcohols, and industrial coatings.
The data shows a clear split: naturally low-carb foods (meats, fish, eggs, cheese, leafy vegetables) score Level 1-2, while engineered "low-carb" products (keto breads, bars, wraps, tortillas) score Level 3-4.
"Net carbs" — total carbs minus fiber and sugar alcohols — is a marketing concept, not a regulated nutritional term. Our analysis uses total carbohydrates as reported by the USDA.
Top 5 Carbohydrate Products — Detailed View
Best Low-Processing Carbohydrate Options
These products combine high carbohydrate content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent carbohydrate.
Carbohydrate by Food Category
Average carbohydrate content and processing scores across food categories.
| Category | Avg Carbohydrate | Avg Processing | Products |
|---|---|---|---|
| Peppers | 0.0g | 1.0 | 12 |
| Oils Edible | 0.0g | 2.3 | 560 |
| Fats Edible | 0.0g | 8.3 | 74 |
| Chicken - Unprepared/Unprocessed | 0.1g | 1.9 | 11 |
| Turkey - Unprepared/Unprocessed | 0.3g | 3.3 | 18 |
| Tea and Infusions/Tisanes | 0.4g | 4.3 | 77 |
| Meat/Poultry/Other Animals Unprepared/Unprocessed | 0.6g | 2.2 | 4,240 |
| Meat/Poultry/Other Animals - Unprepared/Unprocessed | 0.7g | 3.7 | 384 |
| Meat/Poultry/Other Animals – Unprepared/Unprocessed | 0.8g | 1.7 | 249 |
| Canned Tuna | 0.9g | 3.3 | 4,390 |
| Vegetable & Cooking Oils | 0.9g | 1.6 | 15,968 |
| Water | 1.1g | 4.2 | 23,134 |
| Fish Unprepared/Unprocessed | 1.6g | 2.5 | 1,091 |
| Fish – Unprepared/Unprocessed | 1.6g | 2.5 | 545 |
| Poultry, Chicken & Turkey | 1.8g | 4.1 | 2,719 |
Daily Carbohydrate Recommendations
The Dietary Guidelines recommend 45-65% of calories from carbohydrates (225-325g on a 2,000-calorie diet). Low-carb diets typically aim for under 100g/day, while ketogenic diets target 20-50g/day. There is no established minimum carbohydrate requirement, though the brain uses about 130g of glucose per day (which can partially come from other sources).
Practical Tips
- 1Naturally low-carb foods (meats, fish, eggs, cheese, leafy greens) need no processing to be "keto-friendly"
- 2"Net carbs" on packaging is a marketing term — check total carbohydrates in the Nutrition Facts panel
- 3Keto breads and wraps often contain 15-25 ingredients including vital wheat gluten, modified starches, and cellulose
- 4Non-starchy vegetables (spinach, broccoli, cauliflower, zucchini) are very low-carb at Level 1 processing
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods have the lowest carbs?
Meats, fish, eggs, most cheeses, and fats/oils contain zero or near-zero carbohydrates naturally. Among plant foods, leafy greens, mushrooms, and non-starchy vegetables are the lowest in carbs.
Are "keto-friendly" products ultra-processed?
Many are. Our data shows keto breads, bars, and snacks typically score Level 3-4 on processing, using modified starches, sugar alcohols, and fiber additives. Whole foods like meat, eggs, and cheese are naturally keto at Level 1.
What is the difference between total carbs and net carbs?
"Net carbs" (total carbs minus fiber and sugar alcohols) is a marketing concept, not an FDA-regulated term. Manufacturers use it to make products appear lower-carb. Our analysis uses total carbohydrates as reported in USDA Nutrition Facts.
How many carbs per day do I need?
The Dietary Guidelines recommend 225-325g/day (45-65% of calories). Low-carb diets target under 100g, ketogenic diets 20-50g. There is no established minimum, though the brain uses about 130g of glucose daily.
Related Food Guides
Learn more about how individual foods are classified.
More Nutrition Guides
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.