Basics Top 10 Foods for Both Low-Carb and Low-Fat Diets By 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 Shereen Lehman, MS Medically reviewed by Medically reviewed by Richard Fogoros, MD on March 17, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on February 08, 2020 Print More in Basics Hot Topics Food Safety Low-carb and low-fat diets may seem to be at odds with each other, but they both have plenty of research saying they're safe and effective ways to watch your weight. Actually, they share some common ground with healthy low-carb vegetables and low-fat meats. Want to know more? Here are our 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 diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories. Although iceberg lettuce isn't bad, dark greens and lettuces are wise choices, as they pack extra vitamins and minerals. Low-Carb Tip: Add bleu cheese, Italian, or vinaigrette dressing. Low-Fat Tip: Add lemon juice or your favorite low-fat dressing. 2 Asparagus Verywell / Alexandra Shytsman This beautiful vegetable can be a centerpiece of either low-carb or low-fat dishes. Asparagus is low in calories and has vitamins like folate and vitamin A. 3 Zucchini Verywell / Alexandra Shytsman Zucchini is another low-calorie, low-carb vegetable that's delicious when added to stir-fry dishes. Zucchini can be sautéed alone or with other vegetables. 4 Tomatoes Verywell / Alexandra Shytsman Tomatoes are delicious in a tasty tomato soup or sliced raw on a salad or sandwich. 5 Salmon Verywell / Alexandra Shytsman Salmon contains omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of protein and contains an antioxidant called astaxanthin. 6 Chicken Verywell / Alexandra Shytsman Chicken, when prepared properly, is both low-fat and an excellent protein source. Organically raised chickens make even better selections. Avoid recipes that call for breading and creamy sauces. Give this recipe for low-carb chicken pot pie a try. 7 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. 8 Broth or Soup Stock Verywell / Alexandra Shytsman Broth or stock can be used as a base for soups, stews, and sauces. They can also be used in other recipes to keep meats moist during cooking. 9 Berries Verywell / Alexandra Shytsman Berries are high in vitamins and antioxidants and they make a great dessert or a nice addition to a salad. Low-Carb Tip: Serve blueberries and strawberries with a dollop of heavy whipped cream and a sprinkle of slivered almonds. Low-Fat Tip: Serve berries with low-fat yogurt and sliced almonds. 10 Red Wine Verywell / Alexandra Shytsman Studies show a correlation between wine consumption and good health (even dealcoholized wine). Remember that one serving of wine is only four ounces. Wine is also used as a key ingredient in several recipes. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources 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. Golan R, Gepner Y, Shai I. Wine and Health-New Evidence. Eur J Clin Nutr. 2019;72(Suppl 1):55–59. doi:10.1038/s41430-018-0309-5 Additional Reading The United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. The United States Departments of Agriculture and Health and Human Services. "Dietary Guidelines for Americans 2015-2020."