Top 10 Foods for Low-Carb and Low-Fat Diets Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Basics Top 10 Foods for Both Low-Carb and Low-Fat Diets By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on October 11, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Medically reviewed by Melissa Rifkin, MS, RD, CDN Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting. Learn about our Medical Review Board Print Low-carb and low-fat diets may seem to be at odds with each other (restricting carbs shifts focus to fat and protein, whereas reducing fat typically increases carbs and protein). If you follow one of these eating plans, it's important to choose satisfying foods to meet your nutritional needs. Remember that there are healthy fats (like the fat found in nuts, seeds, or avocado) and complex carbs (like whole grains) that nourish your body and help your body flourish. Here are 10 nutritious picks for foods that can work for both low-carb and low-fat diets. 1 Greens and Lettuces Verywell / Alexandra Shytsman The best way to fill up a low-carb, low-fat plate is to start with a generous portion of greens and lettuces. These add volume to a meal without adding many calories. Although iceberg lettuce isn't bad, dark greens and lettuces are wiser choices, as they pack extra vitamins and minerals. For a low-carb eating plan: Add a lower-in-carb bleu cheese, Italian, or vinaigrette dressing.For a low-fat eating plan: Add lemon juice or low-fat dressing. 2 Asparagus Verywell / Alexandra Shytsman This vegetable can be a centerpiece of either low-carb or low-fat dishes. In addition to being low in carbs and virtually fat-free, asparagus is low in calories and has vitamins including folate and vitamin A. One cup of asparagus also contains 2.8 grams of fiber, 3 grams of protein and 32 mg of calcium. 3 Zucchini Verywell / Alexandra Shytsman Zucchini is another low-carb, basically fat-free vegetable that's delicious when added to stir-fry dishes. Zucchini can be sautéed alone or with other vegetables. Zucchini provides some carbs (3.9g per cup) but is an excellent source of vitamin C and a good source of vitamin B6. It also provides some vitamin A, folate, riboflavin, thiamin, manganese, potassium, and small amounts of magnesium and phosphorus. 4 Tomatoes Verywell / Alexandra Shytsman Tomatoes are delicious in a tomato soup or sliced raw on a salad or sandwich. As a vegetable (technically a fruit), tomatoes are naturally fat-free. 5 Chicken Verywell / Alexandra Shytsman Chicken breast, depending on how it is prepared, is both low-fat and an excellent protein source. Like salmon, it is very low in carbs. Avoid recipes that call for breading (which adds carbs) and creamy sauces (which add fat). Low-Carb Chicken Tetrazzini 6 Game Meats Karl Blackwel / Getty Images Game meats, such as venison and elk, are very lean, plus they're an excellent source of protein, carnitine, and zinc. 7 Broth or Soup Stock Verywell / Alexandra Shytsman Broth or stock can be used as a base for soups, stews, and sauces. It can also be used in other recipes to keep meats moist during cooking so you need less fat or oil. Note that broths and stocks can be high in sodium, so consider choosing a low-sodium option. 8 Berries Verywell / Alexandra Shytsman Berries are high in vitamins and antioxidants. They are virtually fat-free and are among the lowest-carb fruits. They make a great dessert or a nice addition to a salad. For a low-carb eating plan: Serve blueberries and strawberries with a dollop of heavy whipped cream and a sprinkle of slivered almonds. For a low-fat eating plan: Serve berries with unsweetened low-fat yogurt. 9 Salmon Verywell / Alexandra Shytsman Salmon is not low in fat, but it is rich in omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of lean protein and contains an antioxidant called astaxanthin. Low fat and low carb diets are not right for everyone. If you've chosen to follow one of these eating plans, be sure that you are consuming enough calories to meet your daily requirements and that you are eating a range of nutritious foods to get the vitamins and minerals you need. Reach out to a registered dietitian if you need help putting together a personalized plan. Get more information about low-carb and low-fat eating plans: Low-Fat Diet: Pros, Cons, and What You Can Eat Low-Carb Diets: Overview, Foods, and Plans 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Squash, summer zucchini, includes skin, raw. FoodData Central. U.S. Department of Agriculture. Additional Reading FoodData Central. U.S. Department of Agriculture. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020 – 2025 Dietary Guidelines for Americans. By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles 7-Day Low-Carb Meal Plan Ideas: Prep & Recipes What Is the Metabolic Typing Diet? 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