Low carb & high protein food list

Updated November 21, 2016

A low carb, high protein diet, more commonly referred to as the Atkins diet, centres on eating a diet high in protein, but low in carbohydrates to lose weight. Meats, nuts, eggs and some dairy products are high in protein and low in carbohydrates.


All non-processed meats including seafood are high in protein and low in carbohydrates. Try eating organ meats, tuna, chicken, beef, pork, salmon, turkey, duck, lobster, lamb, goat, goose, trout, clams, flounder, squid, veal, venison, shrimp, quail, crab and herring. However, be careful of ham, bacon, sausages, deli meats, breaded fillets and other processed meats as they may contain carbohydrates. Also, eat mussels and oysters sparingly as they contain more carbohydrates than other meats and seafood.

Dairy Products

Dairy products are also high in protein, but low in carbohydrates. Be mindful, however, that all cheese have some carbohydrate content. Enjoy milk, yoghurt, soft cheeses such as Mozzarella, medium cheeses such as Cheddar and Swiss, hard cheeses such as Parmesan, ice creams and cottage cheese.


Like meats and dairy, eggs are high in protein and low in carbohydrate. Try eating scrambled eggs, eggs over easy, hard boiled eggs, poached eggs and devilled eggs.


Most legumes, including beans, lentils and soy products are high in protein and low in carbohydrates. Include tofu, soy milk, black beans, garbanzo beans, kidney beans, lima beans, navy beans, soya beans and lentils in your diet.

Nuts and Seeds

Tree nuts, peanuts and seeds are low in carbohydrates and high in protein. Enjoy peanuts including peanut butter, cashews, macadamia nuts, sesame seeds including tahini, pumpkin seeds, sunflower seeds, walnuts, pecans, flax seeds and almonds including almond butter.


Salad vegetables are also low in carbohydrate. However, they are also low in protein. Nevertheless, salad vegetables are still an important source of dietary fibre and can help add diversity to your low carbohydrate, high protein diet. Mix and match any of the following vegetables: sprouts, daikon, mushrooms, argula, endive, parsley, bok choy, escarole, all lettuces, peppers, celery, radicchio, chicory, jicama, radishes, cucumbers, artichokes, asparagus, pumpkin, chard, bamboo shoots, sauerkraut, eggplant, spinach, broccoli, runner beans, broccoli, kale, Brussels sprouts, tomatoes, leeks, turnips, cabbage, okra, cauliflower, onion, zucchini, collard greens, mangetout, bean sprouts, spaghetti squash and summer squash.

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About the Author

Lindsay Nixon has been writing since 2007. Her work has appeared in "Vegetarian Times," "Women's Health Magazine" and online for The Huffington Post. She is also a published author, lawyer and certified personal trainer. Nixon has two Bachelors of Arts in classics and communications from the College of Charleston and a Juris Doctor from the New England School of Law.