What counts as a low carb snack on this list?
On this list, a low carb snack has 5 g of net carbs or less in one serving, and the page checks every snack against that ceiling. Net carbs are the total carbohydrate minus the fiber. The number comes from the lists that rank for this search: Atkins's 27 low-carb snack suggestions group their snacks under "no more than 3 grams of Net Carbs" and no more than 5 g, and this page uses the same two groups (checked November 2, 2026).
Harvard Health draws its line on total carbohydrate instead: 5 g or less per serving (checked November 2, 2026). Each table shows both figures, and the page counts which snacks meet both: 20 of the 27. WebMD's 13 low-carb snacks set no line and go up to 29 g per snack, so "low carb" on a list depends on who wrote it. If you follow a set carb target of your own, read the column you count.
Each snack is for one serving: the ingredients in grams, then one or two steps under its name below each table. Carbohydrate, fiber, calories, protein and fat are added up from those grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand. USDA's carbohydrate includes the fiber, so net carbs are computed here by taking the fiber away. Oil is counted where a snack uses it; salt, mustard, herbs, spices and hot sauce are not. A packaged product's own label is the figure for that product.
IZeat wrote these snacks and computed their figures from USDA values; creators' tested versions will replace them as they are published.
Which snacks have 3 g of net carbs or less?
These 17 snacks have 3 g of net carbs or less per serving. Most are protein or fat with almost no starch or sugar: eggs, cheese, pork rinds, pepperoni, jerky, nuts and seeds such as pecans, macadamias and pumpkin seeds, olives and avocado, with kale chips and edamame for vegetables. Nuts and avocado carry several grams of total carbohydrate, but most of it is fiber.
| Snack | Ingredients for one serving (g) | Net carbs (g) | Total carbs (g) | Fiber (g) | kcal | Protein (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| Pork rinds | pork rinds, plain 15 | 0 | 0 | 0 | 82 | 9.2 | 4.7 |
| Kale chips | kale 60 · olive oil 3 | 0.2 | 2.7 | 2.5 | 48 | 1.8 | 3.9 |
| Pepperoni and cheddar | pepperoni, sliced 15 · cheddar 20 | 0.9 | 0.9 | 0 | 156 | 7.5 | 13.6 |
| Two hard-boiled eggs | hard-boiled egg, peeled 100 | 1.1 | 1.1 | 0 | 155 | 12.6 | 10.6 |
| Deviled eggs | hard-boiled egg, peeled 100 · mayonnaise 10 | 1.2 | 1.2 | 0 | 223 | 12.7 | 18.1 |
| Pecans | pecans 28 | 1.2 | 3.9 | 2.7 | 193 | 2.6 | 20.2 |
| Macadamia nuts | macadamia nuts 28 | 1.5 | 3.9 | 2.4 | 201 | 2.2 | 21.2 |
| String cheese | part-skim mozzarella 28 | 1.6 | 1.6 | 0 | 83 | 6.7 | 5.5 |
| Half an avocado with lime | avocado, flesh 70 · lime juice 5 | 1.7 | 6.4 | 4.7 | 113 | 1.4 | 10.3 |
| Cheddar and celery | cheddar 30 · celery 50 | 1.7 | 2.5 | 0.8 | 128 | 7.2 | 10.1 |
| Edamame with sea salt | edamame, cooked from frozen 50 | 1.9 | 4.5 | 2.6 | 61 | 6 | 2.6 |
| Olives | ripe olives, canned 50 | 2.2 | 3 | 0.8 | 58 | 0.4 | 5.5 |
| Spinach and pepper egg muffins | egg 100 · spinach 30 · red pepper 20 · cheddar 10 | 2.3 | 3.4 | 1.1 | 195 | 15.9 | 13 |
| Pumpkin seeds | pumpkin seeds, roasted 28 | 2.3 | 4.1 | 1.8 | 161 | 8.3 | 13.7 |
| Almonds | almonds 28 | 2.5 | 6 | 3.5 | 162 | 5.9 | 14 |
| Beef jerky | beef jerky 28 | 2.6 | 3.1 | 0.5 | 115 | 9.3 | 7.2 |
| Parmesan crisps | parmesan 20 | 2.8 | 2.8 | 0 | 84 | 5.7 | 5.6 |
All 17 snacks here have 3 g of net carbs or less per serving; 15 of them also have 5 g of total carbohydrate or less.
Pork rinds
- Weigh out a handful of plain pork rinds; flavored ones can add sugar, so check the label.
Kale chips
- Tear the kale from its stems, dry it well and rub it with the oil and a pinch of salt.
- Bake in a low oven, spread out, until crisp.
Pepperoni and cheddar
- Cut the cheddar into small cubes and eat them with the pepperoni slices.
Two hard-boiled eggs
- Boil the eggs until the yolks are set, cool and peel them; keep them in the fridge.
- Eat them with salt, pepper or a dash of hot sauce.
Deviled eggs
- Halve the peeled eggs and mash the yolks with the mayonnaise, mustard and paprika.
- Spoon the yolk mixture back into the whites.
Pecans
- Weigh out the pecan halves, about 19, and eat them as they are.
Macadamia nuts
- Weigh out the macadamia nuts, about 11, and eat them as they are.
String cheese
- Eat one stick of part-skim mozzarella string cheese.
Half an avocado with lime
- Halve the avocado, remove the pit, squeeze the lime juice over and season with salt and chili flakes.
- Eat it from the skin with a spoon.
Cheddar and celery
- Cut the celery into sticks and the cheddar into slices, and eat them together.
Edamame with sea salt
- Cook the shelled edamame from frozen and sprinkle with sea salt.
Olives
- Drain a small bowl of ripe olives, about 12 large ones, pitted.
Spinach and pepper egg muffins
- Beat the eggs with the chopped spinach and pepper, pour into greased muffin cups and top with the grated cheddar.
- Bake until set, cool and keep in the fridge; eat cold or reheated.
Pumpkin seeds
- Weigh out the roasted pumpkin seeds into a small bowl.
Almonds
- Weigh out a handful of almonds, about 23, and eat them as they are.
Beef jerky
- Weigh out one ounce of jerky; check the label, since some jerky is cured with sugar.
Parmesan crisps
- Spoon small mounds of finely grated parmesan onto a lined baking tray.
- Bake until melted and golden, then let them cool and crisp.
Which snacks have 3 to 5 g of net carbs?
These 10 snacks have 3.1 to 5 g of net carbs per serving: vegetables with a dip or a filling, tuna, smoked salmon or turkey with vegetables, sunflower seeds, berries with cream or yogurt, and a square of dark chocolate. The portion keeps them under the ceiling: 20 g of raspberries on the yogurt, 10 g of chocolate.
| Snack | Ingredients for one serving (g) | Net carbs (g) | Total carbs (g) | Fiber (g) | kcal | Protein (g) | Fat (g) |
|---|---|---|---|---|---|---|---|
| Celery with light cream cheese | celery 80 · light cream cheese 30 | 3.1 | 4.4 | 1.3 | 74 | 2.9 | 5.1 |
| Turkey and Swiss roll-ups with cucumber | sliced deli turkey 60 · Swiss cheese 20 · cucumber 50 | 3.2 | 3.4 | 0.3 | 150 | 14.6 | 8.5 |
| Tuna-stuffed tomato | tuna in water, drained 85 · tomatoes 120 · mayonnaise 10 | 3.3 | 4.7 | 1.4 | 188 | 22.8 | 8.4 |
| Square of dark chocolate | dark chocolate, 70–85% cacao 10 | 3.5 | 4.6 | 1.1 | 60 | 0.8 | 4.3 |
| Raspberries and cream | raspberries 50 · heavy whipping cream 30 | 3.6 | 6.8 | 3.3 | 128 | 1.5 | 11.2 |
| Sunflower seeds | sunflower seeds, dry roasted 28 | 3.6 | 6.7 | 3.1 | 163 | 5.4 | 13.9 |
| Smoked salmon cucumber bites | smoked salmon 50 · cucumber 80 · light cream cheese 20 | 3.9 | 4.3 | 0.4 | 112 | 11.2 | 5.6 |
| Celery with peanut butter | celery 100 · peanut butter 16 | 4.1 | 6.5 | 2.4 | 110 | 4.2 | 8.4 |
| Guacamole with cucumber and celery sticks | avocado, flesh 50 · lime juice 5 · cucumber 80 · celery 60 | 4.6 | 9.4 | 4.7 | 102 | 2 | 7.5 |
| Greek yogurt with raspberries | nonfat Greek yogurt 100 · raspberries 20 | 4.7 | 6 | 1.3 | 69 | 10.4 | 0.5 |
All 10 snacks here have 3.1 to 5 g of net carbs per serving; 5 of them also have 5 g of total carbohydrate or less.
Celery with light cream cheese
- Cut the celery into sticks and fill them with the cream cheese, with everything bagel seasoning if you like.
Turkey and Swiss roll-ups with cucumber
- Lay a slice of Swiss cheese and a strip of cucumber on each slice of turkey.
- Roll them up tightly.
Tuna-stuffed tomato
- Mix the drained tuna with the mayonnaise and pepper.
- Halve the tomato, scoop out the seeds and fill it with the tuna.
Square of dark chocolate
- Break off a square of 70–85% dark chocolate and let it melt slowly.
Raspberries and cream
- Whip the cream to soft peaks, unsweetened or with a few drops of vanilla.
- Spoon it over the raspberries.
Sunflower seeds
- Weigh out the shelled sunflower seeds into a small bowl.
Smoked salmon cucumber bites
- Slice the cucumber into thick rounds and spread a little cream cheese on each.
- Top with a piece of smoked salmon and dill.
Celery with peanut butter
- Cut the celery into sticks and fill them with the peanut butter.
Guacamole with cucumber and celery sticks
- Mash the avocado with the lime juice, salt and chili.
- Cut the cucumber and celery into sticks and dip them.
Greek yogurt with raspberries
- Top the plain Greek yogurt with the raspberries.
Which low carb snacks have the most protein and fiber?
7 of the 27 snacks reach 10 g of protein: tuna-stuffed tomato (22.8 g), spinach and pepper egg muffins (15.9 g), turkey and Swiss roll-ups with cucumber (14.6 g), deviled eggs (12.7 g), two hard-boiled eggs (12.6 g), smoked salmon cucumber bites (11.2 g) and Greek yogurt with raspberries (10.4 g). The most fiber is in guacamole with cucumber and celery sticks (4.7 g), half an avocado with lime (4.7 g) and almonds (3.5 g). Fish, meat, eggs and cheese bring protein with no fiber; nuts, seeds, avocado and kale bring fiber, which is why their total carbohydrate is higher than their net carbs.
Snacks of 10 g of protein or more, whatever their carbs, are on the high protein snacks list; snacks of 200 kcal or less are on the low calorie snacks list; whole low carb meals of 15 g of carbohydrate or less are on the low carb recipes list.
How do you read the carbs on a packaged snack?
- The Nutrition Facts panel lists total carbohydrate per serving, then dietary fiber, total sugars and added sugars under it.
- Net carbs are not on the panel: subtract the dietary fiber from the total carbohydrate yourself, as this page does.
- Some packages print their own "net carbs" figure and also subtract sugar alcohols; that figure is the maker's own calculation, not part of the panel.
- Check the serving size and the servings per container: a bag of nuts or jerky often holds several servings.
- Flavored jerky, pork rinds and nut mixes can add sugar; plain versions keep the carbs closest to the USDA figures here.
How do you count a low carb snack in your day?
A snack counts like any meal: its carbs, protein and calories add to the day's total, from a list like this one or from the label. A low carb snack is one part of a day, not a diet. Snacks with little carbohydrate are often high in fat, and so in calories: macadamia nuts have 201 kcal in 28 g and pecans have 193 kcal in 28 g. How many calories you need is personal: the calorie calculator gives a reference from your age, size and activity. This page sets no target.
IZeat is the five-star chef calorie tracker that suggests satisfying, great-tasting meals, so you enjoy every calorie you have left. It works inside ChatGPT, Claude or any other assistant: IZeat knows your numbers for the day, which foods fill you up and what you like.
After you connect your assistant, say the snack in one sentence. IZeat logs it and returns calories, protein, carbohydrate and fat for the day, with the source of each figure; with a target you chose, it shows what remains. How to keep a carbohydrate record, total or net, is in the low-carb tracking guide.
“Snack: 28 g of pecans and a stick of string cheese. Log it and show my carbs for today.”
Frequently asked questions
Short answers to the questions people type, each one sourced above.
What foods are filling but low in carbs?
How full a snack leaves you varies from person to person, and no food guarantees it. What you can compare is protein and fiber. On this page, tuna-stuffed tomato (22.8 g of protein), spinach and pepper egg muffins (15.9 g of protein) and turkey and Swiss roll-ups with cucumber (14.6 g of protein) bring the most protein, and guacamole with cucumber and celery sticks (4.7 g of fiber) and half an avocado with lime (4.7 g of fiber) the most fiber, all with 5 g of net carbs or less.
What is a 0 carb snack?
A snack made only of foods with no carbohydrate, such as plain meat, fish and fat. On this page, pork rinds is the one snack at 0 g by USDA values; pepperoni and cheddar (0.9 g), two hard-boiled eggs (1.1 g) and deviled eggs (1.2 g) come close, under 1.5 g. Eggs and cheese carry a trace of carbohydrate, so they are near zero rather than zero.
Is popcorn a low-carb snack?
Not by this page's ceiling. Air-popped popcorn has 77.8 g of carbohydrate and 14.5 g of fiber per 100 g, by USDA values, so a 3-cup bowl of 24 g has 15.2 g of net carbs. 7 g, a little under a cup, has 4.4 g and stays within 5 g. Atkins lists popcorn only for its later, less strict phases (checked November 2, 2026).
What happens if I eat no carbs for 2 weeks?
Very little carbohydrate, under about 50 g a day, makes the body burn fat for energy and produce ketones, a state called ketosis; Cleveland Clinic says it usually starts within two to four days. Early on, many people get the "keto flu": headache, fatigue and an upset stomach, sometimes constipation and poor sleep. This page is about snacks, not a no-carb diet; ask your doctor before cutting carbs that far.
What are some good low carb snacks?
Two hard-boiled eggs, string cheese, almonds, half an avocado with lime, turkey and Swiss roll-ups with cucumber, celery with peanut butter and raspberries and cream are all on this page, with their grams, steps and figures. For something sweet, raspberries and cream (3.6 g net), square of dark chocolate (3.5 g net) and Greek yogurt with raspberries (4.7 g net) stay under the ceiling. Every snack listed has 5 g of net carbs or less.