The List
Numerous scientific studies have found that a low carb diet is most effective for losing body fat. Why is this? When you eat less carbs, your body isn’t able to use them for energy. So what does it use for fuel instead? Your body fat! By eating a low carb diet such as Atkins or The South Beach Diet, you are essentially transforming your body into a fat-burning machine.
To effectively do this, you need to know which foods contain the fewest carbs, and which have the lowest glycemic index (GI) and glycemic load (GL). The GI and GL are measures of how much of a blood glucose spike you get when eating a particular food. These spikes cause fat accumulation and should be minimized as well.
I’ve compiled below for you a list of the most common foods and carb, GL, and GI data. You may also want to learn a bit more about effective carbs, the glycemic index, and glycemic loads. Can’t find what you’re looking for? I am currently going more in-depth into all these categories on the blog, so make sure you subscribe on the front page. Bookmark this page if you’d like to use it as a reference in the future.
Vegetables
| Name | Serving Size | Effective Carb Count (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Artichoke | 1 medium | 6.5 | N | N |
| Asparagus | 4 spears | 1.2 | N | N |
| Avocado | 1 medium | 3.6 | N | N |
| Beets | 1 medium | 5.6 | 64 | 5 |
| Broccoli | 1 cup | 3.6 | N | N |
| Brussels Sprouts | 1 cup | 4.6 | N | N |
| Cabbage | 1 cup, shredded | 2.5 | N | N |
| Carrot | 1 large | 4.9 | 47 | 3 |
| Cauliflower | 1 cup | 2.8 | N | N |
| Celery | 1 medium stalk | 0.8 | N | N |
| Chard | 1 cup | 0.7 | N | N |
| Collard Greens | 2 cups | 2 | N | N |
| Cucumber | 1/2 cup, slices | 2 | N | N |
| Eggplant | 1 cup, cubes | 2 | N | N |
| Garlic | 1 clove | 0.9 | N | N |
| Green Beans | 10 beans | 2 | N | N |
| Green Peas | 1/2 cup | 8 | 48 | 3 |
| Kale | 1 cup | 5.4 | N | N |
| Lettuce, Romaine | 1 leaf | 0.3 | N | N |
| Mushrooms, Button | 1/2 cup | 0.8 | N | N |
| Olives | 3.5 oz | 0.5 | N | N |
| Onion | 1 medium | 9.6 | N | N |
| Parsnips | 1/2 cup | 8.7 | 97 | 12 |
| Pepper, Green | 1 medium | 3.5 | N | N |
| Pepper, Red | 1 pepper | 4.6 | N | N |
| Potato | 1 medium | 31.4 | 76 | 23 |
| Radishes | 1/2 cup | 1.2 | N | N |
| Spinach | 1 cup | 0.4 | N | N |
| Squash, Summer | 1 medium | 4.5 | N | N |
| Squash, Winter | 1 medium | 38.3 | U | U |
| Sweet Potato | 1 medium | 22.2 | 62 | 19 |
| Tomato | 1 medium | 3.3 | N | N |
| Turnips | 1 small | 2.8 | N | N |
| Yam | 1 medium | 35.7 | 37 | 13 |
Fruit
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Apple | 1 small | 17 | 36 | 5 |
| Apricot | 4 medium | 12.9 | 57 | 5 |
| Banana | 1 medium | 23.8 | 48 | 11 |
| Blackberries | 1 cup | 7.1 | U | U |
| Blueberries | 50 berries | 8.3 | U | U |
| Cantaloupe | 1/8 melon | 8.1 | 70 | 4 |
| Cherries | 1 cup, w/ pits | 19.2 | 63 | 9 |
| Cranberries | 1 cup, whole | 7.2 | U | U |
| Dates | 1 medium | 16.4 | U | U |
| Figs | 1 medium | 8.1 | U | U |
| Grapefruit | 1 medium | 9 | 25 | 3 |
| Grapes | 20 grapes | 16.8 | 46 | 8 |
| Kiwi | 2 medium | 17.7 | 47 | 6 |
| Lemon | 1 medium | 5.4 | U | U |
| Lime | 1 medium | 5.1 | U | U |
| Mango | 1/2 medium | 15.8 | 41 | 8 |
| Nectarine | 1 small | 11.5 | 43 | 4 |
| Orange | 1 medium | 12.4 | 45 | 5 |
| Papaya | 1/2 medium | 12.2 | 59 | 10 |
| Peach | 1 medium | 8.2 | 40 | 5 |
| Pear | 1 small | 17.2 | 38 | 4 |
| Pineapple | 1/4 medium | 13.3 | 59 | 7 |
| Plum | 2 medium | 13.2 | 39 | 5 |
| Pomegranate | 1/2 cup | 12.8 | U | U |
| Raspberries | 10 berries | 1.1 | N | N |
| Rhubarb | 1 stalk | 1.4 | U | U |
| Strawberries | 10 medium | 6.8 | N | N |
| Tangerine | 1 medium | 10.1 | U | U |
| Watermelon | 1/16 melon | 20.6 | 72 | 8 |
Grains, Breads, and Pastas
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Barley | 1 cup | 38.3 | 25 | 11 |
| Bread, White | 1 slice | 12.1 | 75 | 11 |
| Bread, Whole Wheat | 1 slice | 10.7 | 74 | 9 |
| Buckwheat | 1 cup | 28.9 | 54 | 16 |
| Corn | 1 ear, large | 23.3 | 57 | 19 |
| Millet | 1 cup | 38.9 | 71 | 25 |
| Oatmeal | 1 cup | 18.8 | 55 | 13 |
| Quinoa | 1 cup | 42.9 | 53 | 13 |
| Rice, Brown | 1 cup | 41.4 | 55 | 18 |
| Rice, White | 1 cup | 44 | 72 | 29 |
| Rice, Wild | 1 cup | 31.9 | 57 | 18 |
| Rye | 1/2 cup | 46.3 | 34 | 13 |
| Spaghetti, White | 1 cup | 49.5 | 46 | 22 |
| Spaghetti, Whole Wheat | 1 cup | 40.3 | 42 | 17 |
Beans
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Black Beans | 1/2 cup | 12.9 | 20 | 5 |
| Blackeye Peas | 1/2 cup | 7 | 22 | 2 |
| Garbanzo Beans | 1/2 cup | 16.3 | 28 | 8 |
| Kidney Beans | 1/2 cup | 14.5 | 28 | 7 |
| Lentils | 1/2 cup | 12.1 | 29 | 5 |
| Lima Beans | 1/2 cup | 13 | 32 | 10 |
| Miso | 1 T | 4.2 | N | N |
| Navy Beans | 1/2 cup | 14.2 | 38 | 12 |
| Pinto Beans | 1/2 cup | 14.6 | 39 | 10 |
| Soybeans | 1 cup | 12.4 | 18 | 1 |
| Tempeh | 1 cup | 9 | N | N |
| Tofu | 1/4 block | 1.6 | N | N |
Nuts and Seeds
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Almonds | 23 nuts | 2.3 | N | N |
| Cashews | 1 oz | 7.7 | 25 | 3 |
| Flaxseeds | 2 T | 1 | N | N |
| Peanuts | 1 oz | 2.2 | 7 | N |
| Pecans | 20 halves | 1.2 | N | N |
| Pumpkin Seeds | 1 oz | 2.7 | 14 | 1 |
| Sesame Seeds | 1 T | 1 | N | N |
| Sunflower Seeds | 1/4 cup | 3.6 | N | N |
| Walnuts | 1 oz | 2 | N | N |
Eggs and Dairy
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Butter | 1 T | <0.1 | N | N |
| Cream | 1 T | 0.4 | N | N |
| Cheese, Cheddar | 1 oz | 0.4 | N | N |
| Cheese, Swiss | 1 oz | 1.5 | N | N |
| Cheese, Gouda | 1 oz | 0.6 | N | N |
| Eggs | 1 large | 0.4 | N | N |
| Milk, Full Fat | 1 cup | 12.9 | 31 | 4 |
| Yogurt | 1 cup | 11.5 | 19 | 3 |
Meat, Poultry, and Seafood
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Beef | 3 oz | 0 | N | N |
| Chicken | 3 oz | 0 | N | N |
| Cod | 4 oz | 0 | N | N |
| Halibut | 4 oz | 0 | N | N |
| Lamb | 4 oz | 0 | N | N |
| Liver, Calf | 4 oz | 5.9 | U | U |
| Pork | 3 oz | 0 | N | N |
| Salmon | 4 oz | 0 | N | N |
| Scallops | 4 oz | 0 | N | N |
| Shrimp | 4 large | 0 | N | N |
| Tuna | 4 oz | 0 | N | N |
| Turkey | 4 oz | 0 | N | N |
| Venison | 4 oz | 0 | N | N |
N: Negligible
U: Unknown
Sources:
CalorieKing
David Mendosa
