Top 9 Foods for Both Low-Carb and Low-Fat Diets

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 9 nutritious picks for foods that can work for both low-carb and low-fat diets.

Greens and Lettuces

Spring Mix — 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 lettuce. These add volume to a meal without adding many calories. Although iceberg lettuce isn't bad - dark greens and lettuce are wiser choices, as they pack extra vitamins and minerals. Pick up a few healthy kitchen gadgets, such as a salad spinner and salad dressing shaker, to make salad prep work stress-free.

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.

Asparagus

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.

Zucchini

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.

Tomatoes

Tomatoes are delicious in tomato soup or sliced raw on a salad or sandwich. As a vegetable (technically a fruit), tomatoes are naturally fat-free.

Chicken

Depending on how it is prepared, chicken breast 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).

Game Meats

Venison with a spring of rosemary — 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.

Broth or Soup Stock

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.

Berries

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.

Salmon

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