If you’re wanting to lose weight, a low carb diet may help you meet your goal. Avocados and nuts are two foods that are lower in carbs. Read on for more satisfying low carb foods.
There are numerous satisfying, higher fat foods that you can eat on a low carb or keto-friendly diet. Here are five of these foods.
Butter has been making a comeback as a health food, especially among people following a low carb diet.
If adding butter to your diet, consider choosing grass-fed options. A 2021 study found that grass-fed animal products like butter are higher in phytonutrients. However, more research is needed to determine the benefits these phytonutrients may have.
Also keep in mind that butter should be eaten with a meal, not as a meal. Replacing breakfast with butter in your coffee is not a good idea.
A pat of
- Calories: 35.8
- Protein: 0.043 g
- Net carbs: 0.003 g
- Fat: 4.06 g
Other high fat dairy foods like cheese can be a good option if you’re on a low carb diet. Cheese also has protein, which can keep you feeling full for longer.
Nuts are loaded with healthy fats and important nutrients, like vitamin E and magnesium.
A 2022 study following 124,329 adults for 9.5 years found that those who ate nuts on a regular basis had a lower risk of death.
Nut butters made of only nuts and salt can also be a satisfying, low carb snack. Avoid nut butters that contain processed vegetable oils or sugar, though.
1 ounce (oz) of
- Calories: 172
- Protein: 5.67 g
- Net carbs: 3.97 g
- Fat: 15.3 g
Dark chocolate contains fiber and powerful antioxidants.
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Chocolate often contains sugar. Try to choose chocolates with a high cocoa content (70% to 85%) to decrease the amount of sugar you are consuming.
1 oz of
- Calories: 170
- Protein: 2.21 g
- Net carbs: 9.91 g
- Fat: 12.1 g
Pork rinds, which are basically fried pork skin, are high in glycine.
Glycine is an amino acid. According to research from 2024, glycine may improve insulin response, oxidative stress, and inflammation in adults. It may also have positive effects on cardiovascular health.
Pork rinds are high in monounsaturated oleic acid, the same fatty acid found in abundance in olive oil.
1 oz (28 g) of
- Calories: 154
- Protein: 17.4 g
- Net carbs: 0 g
- Fat: 8.87 g
Avocados are another nutritious, low carb plant food. They’re high in nutrients, especially fiber and potassium.
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A 2021 review of 19 clinical trials and 5 observational studies found that avocados may reduce LDL (bad) cholesterol and triglycerides, lower the risk of having overweight or obesity, and improve cognitive function. Avocados may also improve cognitive function and reduce visceral fat tissue in women with overweight or obesity.
A half (100 g) of an avocado contains:
- Calories: 161
- Protein: 2.01 g
- Net carbs: 1.83 g
- Fat: 14.75 g
If you’re following a low carb diet, aim to eat unprocessed, whole foods. This includes meats, fish, eggs, vegetables, nuts, seeds, healthy fats, and fruit.
You can still eat many higher fat, satisfying foods — such as those listed here — while following a low carb or ketogenic diet. Be sure to consume them in moderation if you’re following a weight loss plan.
