TempoLife › Features › Foods by diet and allergen › low-carb
Low-carb foods
Foods with 10 g of carbohydrate or less per 100 g, ranked by protein.
What this list includes and excludes
Includes. Any food clearing the carbohydrate ceiling, whatever its category.
Excludes. Anything above 10 g carbohydrate per 100 g, and any row whose carbohydrate value is unknown.
The exact rules this page ran
These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.
- Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
- Threshold. Carbohydrate must be no more than 10.00 g per 100 g. A food whose value is unknown fails this test rather than passing it.
- Ranking. The table below is sorted by protein per 100 g, highest first.
Top 30 by protein
| Food | kcal | Protein g | Carbs g | Fat g | Fibre g | Salt g |
|---|---|---|---|---|---|---|
| Soy protein isolate | 335 | 88.3 | 0.0 | 3.4 | 0.0 | 2.51 |
| Unsweetened gelatin powder | 335 | 85.6 | 0.0 | 0.1 | 0.0 | 0.49 |
| Dried egg white powder | 376 | 82.4 | 4.5 | 0.0 | 0.0 | 3.10 |
| Dried egg white | 382 | 81.1 | 7.8 | 0.0 | 0.0 | 3.20 |
| Whey protein powder | 352 | 78.1 | 6.3 | 1.6 | 3.1 | 0.39 |
| Dried egg white flakes | 351 | 76.9 | 4.2 | 0.0 | 0.0 | 2.89 |
| Atlantic cod, dried and salted | 290 | 62.8 | 0.0 | 2.4 | 0.0 | 17.57 |
| Plain pork skins | 544 | 61.3 | 0.0 | 31.3 | 0.0 | 4.55 |
| Barbecue pork skins | 538 | 57.9 | 1.6 | 31.8 | 0.0 | 6.67 |
| Dried-frozen tofu | 477 | 52.5 | 10.0 | 30.3 | 7.2 | 0.02 |
| Dried egg | 592 | 48.1 | 1.1 | 43.9 | 0.0 | 1.19 |
| Bacon, microwaved | 476 | 39.0 | 0.5 | 34.1 | 0.0 | 4.46 |
| Shredded Parmesan cheese | 415 | 37.9 | 3.4 | 27.3 | 0.0 | 4.24 |
| Bacon | 541 | 37.0 | 1.4 | 41.8 | 0.0 | 2.58 |
| Bacon, broiled | 541 | 37.0 | 1.4 | 41.8 | 0.0 | 2.58 |
| Deer shoulder clod, braised | 191 | 36.3 | 0.0 | 4.0 | 0.0 | 0.13 |
| Hard Parmesan cheese | 392 | 35.8 | 3.2 | 25.0 | 0.0 | 2.94 |
| Bacon, baked | 548 | 35.7 | 1.4 | 43.3 | 0.0 | 5.48 |
| Beaver, roasted | 212 | 34.9 | 0.0 | 7.0 | 0.0 | 0.15 |
| Veal stew meat, braised | 188 | 34.9 | 0.0 | 4.3 | 0.0 | 0.23 |
| Bacon, cooked | 468 | 33.9 | 1.7 | 35.1 | 0.0 | 4.21 |
| Bison chuck, cooked | 193 | 33.8 | 0.0 | 5.4 | 0.0 | 0.14 |
| Beef shank crosscuts, simmered | 201 | 33.7 | 0.0 | 6.4 | 0.0 | 0.16 |
| Emu full rump, broiled | 168 | 33.7 | 0.0 | 2.7 | 0.0 | 0.28 |
| Lamb stew meat, braised | 223 | 33.7 | 0.0 | 8.8 | 0.0 | 0.18 |
| Dried egg yolk | 669 | 33.6 | 0.7 | 59.1 | 0.0 | 0.37 |
| Chicken breast meat, fried | 187 | 33.4 | 0.5 | 4.7 | 0.0 | 0.20 |
| Stewing chicken light meat, cooked | 213 | 33.0 | 0.0 | 8.0 | 0.0 | 0.15 |
| Wild rabbit, stewed | 173 | 33.0 | 0.0 | 3.5 | 0.0 | 0.11 |
| Chicken giblets, fried | 277 | 32.5 | 4.4 | 13.5 | 0.0 | 0.28 |
Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02
What to watch on this pattern
Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for low-carb eating — not a warning against it, and not a list of problems you will have.
- Fibre. Cutting carbohydrate usually cuts wholegrains, legumes and fruit — the main fibre sources. Vegetables, nuts and seeds have to make up the difference.
- This is total carbohydrate, not "net carbs". The index stores total carbohydrate per 100 g. Subtracting fibre is a convention, not a measurement, so no such column is printed here.
- Diabetes medicines. A sharp drop in carbohydrate changes what insulin and some tablets do in the body. Anyone on glucose-lowering medicine needs their prescriber involved before making that change.
- Sustained weight change. Trials comparing low-carb with other patterns generally find the difference over the long run is small once total energy is matched. Adherence is the variable that moves.
Source: EFSA Dietary Reference Values for the EU — carbohydrates and dietary fibre · checked 2026-09-02
This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.
Frequently asked questions
How many foods are on the low-carb list?
2 040, out of the sourced rows in the food database. That is the number of foods that pass every rule printed on this page — it is not the number of foods in the world that fit the diet.
What is the typical protein of a low-carb food here?
The median is 12.0 g per 100 g across all 2 040 matching foods, and the median energy is 123 kcal per 100 g. Medians rather than averages, because a handful of dried and powdered foods would drag an average badly.
Can I rely on this for an allergy?
No. This is a filter over a nutrition database, not a check of a specific product. Allergen safety comes from the label on the packet and from your clinician.
Other views of the same database
Vegan
Plant foods only: no meat, fish, dairy, eggs or honey.
Vegetarian
No meat, poultry or fish; dairy and eggs stay in.
Pescatarian
Vegetarian plus fish and seafood.
Gluten-free
No wheat, barley, rye or their derivatives.
Lactose-free
No milk sugar: dairy and dairy-derived ingredients are out.
Low-FODMAP
A short, explicit list of foods usually low in fermentable carbohydrates at a standard serve.
All diet views · Food database · Nutrition label generator · Weekly meal plans
Eat this way, then look at what actually happened
TempoLife logs meals against this same database, so a week of low-carb eating turns into protein, fibre and energy you can see rather than estimate.