Skip To Main Content

COVID-19 Updates and Resources. Learn More

Atkins 20®, Phase 3 List of Low Carb Foods for Weight Loss

In Phase 3 you should be slowly adding food items to your daily net carb count to maintain your weight or continue towards reaching your weight goals. In this phase, you can add small amounts of starchy vegetables, fruits and grains. Be cognizant of how this affects your body and scale back if necessary.

Use the list of acceptable low carb foods for Phase 3 below to guide your eating decisions. Paying attention to serving size is very important to ensure you are not overconsuming calories. Visit our 1,600+ low carb recipes for ideas on how to use these ingredients.

Starchy Vegetables*
 Serving SizeNet Carbs
Carrots, sliced1 medium4.1
Rutabaga, cubed1/2 cup5.9
Beets, sliced1/2 cup6.8
Peas1/2 cup7
Acorn Squash (baked/mashed)1/2 cup7.6
Butternut squash1/2 cup8.5
Sweet potato, baked1/2 medium9.9
Parsnips, sliced1/2 cup10.2
Potato, baked1/2 small13.1
Corn1/2 cup14.9
Fruit
 Serving SizeNet Carbs
Coconut, fresh, shredded1/2 cup2.5
Figs, fresh1 fruit4.5
Cherries1/4 cup5.3
Watermelon, cubes1/2 cup5.5
Pomegranate seeds1/4 cup6.4
Papaya, pieces1/2 cup6.6
Plum, medium1 fruit6.6
Guava1/2 cup7.4
Apple1/2 fruit7.9
Clementine1 fruit7.6
Kiwi1 fruit8.1
Grapefruit (red)1/2 fruit8.9
Apricot, medium3 fruit9.6
Pineapple, fresh, chunks1/2 cup9.7
Peach, small1 fruit10.5
Mango1/2 cup11.1
Grapes (red)1/2 cup13
Orange, navel1 fruit14.5
Dates, fresh3 fruit15.8
Banana, small1 fruit20.4
Pear, medium1 fruit21
Grains*
 Serving SizeNet Carbs
Wheat bran (raw)2 TBSP1.6
Wheat germ2 TBSP4.9
Oat bran (raw)2 TBSP6.0
Quinoa (cooked)1/4 cup8.6
Whole wheat bread1 slice10
Oatmeal (dry, steel cut)1/4 cup11.5
Polenta (dry)2 TBSP12.5
Grits (cooked)1/2 cup15.2
Whole wheat pasta (cooked)1/2 cup16.6
Oatmeal (dry, rolled)1/3 cup19
Barley (cooked)1/2 cup19.2
Millet (cooked)1/2 cup19.5
Rice (brown, cooked)1/2 cup21.2

* All figures reflect if the vegetable, legume, or grain is cooked.

FAQs

Have more low carb questions? We've got the answers!

Learn More »
FAQs

Free Tools

Access meal plans, carb counters, discussion boards, and more.

Learn More »
Free Tools

FAQs

Have more low carb questions? We've got the answers!

Learn More »
FAQs

Free Tools

Access meal plans, carb counters, discussion boards, and more.

Learn More »
Free Tools

This site uses essential cookies to function. It also uses non-essential cookies for marketing and advertising. For more information please see ourPrivacy Policy.

This site uses essential cookies to function. It also uses non-essential cookies for marketing and advertising. For more information please see ourPrivacy Policy.

Close button