Carb Count in Common Keto Foods
When you’re diving into the world of keto, understanding the carb content of different foods is essential. Here’s a breakdown of some common keto-friendly foods, organized by category:
Carbs in Animal Products
Animal products are typically low in carbs, making them ideal for the ketogenic diet. Here’s a breakdown of the net carbs in various animal-based foods:
| Source | Net Carbs (grams) | Serving Size |
|---|---|---|
| Meat and Fish | 0 | 150 g / 5.3 oz |
| Organ Meats (Liver) | 3 | 150 g / 5.3 oz |
| Prawns (Cooked) | 1.4 | 150 g / 5.3 oz |
| Eggs | 0.7 | Piece, Large |
| Cream (Full-fat) | 1.6 | 1/4 cup, 60 ml / 2 fl oz |
| Butter | 0 | 1 tbsp |
| Cheese (Hard) | 0.4 | 30 g / 1 oz |
| Cream Cheese (Full-fat) | 1.6 | 1/4 cup, 50 g / 1.75 oz |
Carbs in Vegetables
Vegetables are a crucial part of the keto diet, providing essential nutrients with minimal carbs. Here’s the carb count for various vegetables:
| Source | Net Carbs (grams) | Serving Size |
|---|---|---|
| Lettuce (Sliced, Average) | 0.5 | 1 cup, 50 g / 1.75 oz |
| Swiss Chard (Sliced) | 0.8 | 1 cup, 35 g / 1.25 oz |
| Collard Greens (Sliced) | 0.8 | 1 cup, 35 g / 1.25 oz |
| Bok Choy (Sliced) | 0.8 | 1 cup, 70 g / 2.4 oz |
| Asparagus | 2.7 | 150 g / 5.3 oz |
| Green Beans | 6.4 | 150 g / 5.3 oz |
| Summer Squash (Zucchini / Courgette) | 3.2 | 150 g / 5.3 oz |
| Winter Squash (Pumpkin) | 9 | 150 g / 5.3 oz |
| Cucumber | 2.2 | 150 g / 5.3 oz |
| Spinach, Cooked | 1.2 | 1/2 cup, 90 g / 3.2 oz |
| Kale (Italian Dark-leaf) | 2.1 | 150 g / 5.3 oz |
| Kale (Curly) | 5.4 | 150 g / 5.3 oz |
| Savoy Cabbage | 4.5 | 150 g / 5.3 oz |
| Cabbage (White) | 5 | 150 g / 5.3 oz |
| Cabbage (Red) | 7.9 | 150 g / 5.3 oz |
| Celery Stalk | 1.6 | 3 Medium, 120 g / 4.2 oz |
| Peppers (Green) | 3.5 | Piece, 120 g / 4.2 oz |
| Peppers (Red) | 4.7 | Piece, 120 g / 4.2 oz |
| Tomatoes, Chopped | 4.8 | 1 cup, 180 g / 6.3 oz |
| Eggplant (Aubergine) | 3.5 | 150 g / 5.3 oz |
| Broccoli, Chopped | 6.1 | 150 g / 5.3 oz |
| Cauliflower | 4.5 | 150 g / 5.3 oz |
| Mushrooms, White | 3.4 | 150 g / 5.3 oz |
| Mushrooms, Brown | 5.6 | 150 g / 5.3 oz |
| Onion, White (Sliced) | 2.2 | 1/4 cup, 40 g / 1.4 oz |
| Garlic | 0.9 | 1 Clove |
Carbs in Fruit
While fruits should be consumed in moderation on keto due to their natural sugar content, some are lower in carbs than others. Here’s the carb count for select fruits:
| Source | Net Carbs (grams) | Serving Size |
|---|---|---|
| Strawberries, Sliced | 4.7 | 1/2 cup, 85 g / 2.9 oz |
| Raspberries | 3.3 | 1/2 cup, 62 g / 2.2 oz |
| Blackberries | 3.1 | 1/2 cup, 72 g / 2.5 oz |
| Blueberries | 8.9 | 1/2 cup, 74 g / 2.6 oz |
| Avocado | 3.7 | Piece, Average (200 g / 7 oz) |
Carbs in Nuts & Seeds
Nuts and seeds are excellent sources of healthy fats and protein, but some varieties are higher in carbs than others. Here’s the carb count for various nuts and seeds:
| Source | Net Carbs (grams) | Serving Size |
|---|---|---|
| Macadamia Nuts | 1.5 | 30 g / 1 oz |
| Almonds | 2.7 | 30 g / 1 oz |
| Pecans | 1.2 | 30 g / 1 oz |
| Hazelnuts | 2 | 30 g / 1 oz |
| Walnuts | 2 | 30 g / 1 oz |
| Cashew Nuts | 7.6 | 30 g / 1 oz |
| Pumpkin Seeds | 1.3 | 30 g / 1 oz |
| Sunflower Seeds | 3.2 | 30 g / 1 oz |
| Tahini (Unsweetened Sesame Paste) | 1.8 | 1 tbsp |
| Chia Seeds | 0.4 | 1 tbsp |
| Pistachio Nuts | 4.9 | 30 g / 1 oz |
Carbs in Condiments & Other Foods
Even seemingly innocent condiments can pack a carb punch. Here’s the carb count for various condiments and other foods:
| Source | Net Carbs (grams) | Serving Size |
|---|---|---|
| Almond Milk (Unsweetened) | 0.3 | 1/4 cup, 60 ml / 2 fl oz |
| Coconut Milk | 1.6 | 1/4 cup, 60 ml / 2 fl oz |
| Coconut Milk (Creamed) | 2.7 | 1/4 cup, 60 ml / 2 fl oz |
| Olives | 0.2 | 30 g / 1 oz |
| Sauerkraut (Solids Only) | 0.5 | 1/4 cup, 35 g / 1.25 oz |
| Mustard | 0.7 | 1 tbsp |
| Tomato Puree | 5.7 | 1 tbsp |
| Apple Cider Vinegar | 0.1 | 1 tbsp |
| Coconut Aminos | 1 | 1 tbsp |
| Dark Chocolate (85%) | 5.7 | 30 g / 1 oz |
| Coconut Flour | 3.2 | 1/4 cup, 30 g / 1 oz |
| Almond Flour | 2.2 | 1/4 cup, 25 g / 0.9 oz |
| Flax Meal | 0.6 | 1/4 cup, 38 g / 1.3 oz |
| Psillium Husk Powder | 1.4 | 1/4 cup, 16 g / 0.6 oz |
| Erythritol | 0.5 | 1 tbsp |
| Stevia (Drops) | < 0.1 | 1/4 tsp |
| Wine (Red, Dry) | 6 | 1 Glass / 5 fl oz |
| Wine (White, Dry) | 6 | 1 Glass / 5 fl oz |
| Spirits (Sugar-free, ~ 40% vol) | 0 | 1 Jigger / 1.5 fl oz |
Wrapping Up
Understanding the carb content of foods is crucial for success on the keto diet. By incorporating these low-carb options into your meals, you can stay on track and achieve your health goals while enjoying delicious and nutritious foods.
Which Fats Are Healthy on a Keto Diet?
Not all fats are created equal, especially on a keto diet. Here’s a guide to selecting healthy fats and oils:
Saturated Fats (SFA)
Fats high in saturated fats are ideal for cooking at high temperatures. Opt for pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, and virgin coconut oil. However, avoid using butter for high-heat cooking as the milk solids can burn easily.
Monounsaturated Fats (MUFA)
These fats are best for cold use, stir-fries, finishing meals, or after cooking. Choose extra-virgin olive oil, avocado oil, almond oil, and macadamia oil for their health benefits.
Polyunsaturated Fats (PUFA)
While these fats are suitable for cold use, such as in salad dressings and mayonnaise, it’s essential to balance your intake of omega-6 and omega-3 fatty acids. Opt for nut and seed oils like walnut, hazelnut, flaxseed, sesame seed, or pumpkin seed oil. Additionally, incorporate omega-3 fatty acids from animal sources into your diet.
Healthy Fats in Foods
Include foods rich in healthy fats in your keto meals. Avocados, nuts, seeds, fatty fish, grass-fed beef, and eggs are excellent choices to boost your fat intake and support your nutritional needs.
Good Sources of Protein on a Keto Diet
Protein is essential for building and repairing tissues, especially on a keto diet where moderate protein intake is recommended. Here are some sources of protein to consider:
Protein in Meat, Fish, and Seafood
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Turkey / Chicken Breast (Raw) | 37 | 150 g / 5.3 oz |
| Chicken Thighs (Raw) | 29 | 150 g / 5.3 oz |
| Beef, Lean Steak (Raw) | 31 | 150 g / 5.3 oz |
| Beef Steak, Ribeye (Raw) | 28 | 150 g / 5.3 oz |
| Pork Loin (Chops, Raw) | 31 | 150 g / 5.3 oz |
| Salmon (Raw) | 32 | 150 g / 5.3 oz |
| Tuna (Raw) | 37 | 150 g / 5.3 oz |
| Sardines (Raw) | 30 | 150 g / 5.3 oz |
| Mackerel (Raw) | 28 | 150 g / 5.3 oz |
| Shrimps, Mussels, Clams (Raw) | 22 | 150 g / 5.3 oz |
| Octopus (Raw) | 19 | 150 g / 5.3 oz |
| Lobster (Raw) | 25 | 150 g / 5.3 oz |
Protein in Eggs and Dairy
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Eggs, Chicken | 6.3 | Piece, Large |
| Cream (Heavy Whipping) | 1.1 | 1/4 cup |
| Hard Full-fat Cheese (e.g., Cheddar) | 14.2 | 60 g / 2 oz |
Protein in Nuts and Seeds
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Almonds | 6 | 30 g / 1 oz |
| Walnuts | 4.3 | 30 g / 1 oz |
| Pecans | 2.6 | 30 g / 1 oz |
| Hazelnuts | 4.2 | 30 g / 1 oz |
| Macadamia Nuts | 2.2 | 30 g / 1 oz |
Protein in Vegetables, Fruits, and Other Foods
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Broccoli | 2.6 | 1 cup, chopped |
| Spinach | 5.3 | 1 cup, cooked |
| Coconut | 1 | 1/4 cup, shredded |
| Avocado | 4 | Piece, Average |
With these protein sources, you can maintain a balanced keto diet while meeting your nutritional needs and enjoying a variety of delicious foods.
Plant-Based Protein Sources and Other Foods
Finding protein sources on a keto diet can be challenging for vegetarians and vegans, but there are several options available:
Protein in Eggs and Dairy
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Chicken Eggs | 6.3 | Large Egg |
| Full-Fat Cheese (e.g., Cheddar) | 14.2 | 60 g / 2 oz |
| Mozzarella Cheese | 13.8 | 60 g / 2 oz |
Protein in Nuts and Seeds
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Almonds | 6 | 30 g / 1 oz |
| Walnuts | 4.3 | 30 g / 1 oz |
| Pecans | 2.6 | 30 g / 1 oz |
| Hazelnuts | 4.2 | 30 g / 1 oz |
| Cashew Nuts | 5.2 | 30 g / 1 oz |
Protein in Vegetables, Fruits, and Other Foods
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Broccoli | 2.6 | 1 cup, chopped |
| Spinach | 5.3 | 1 cup, cooked |
| Coconut | 1 | 1/4 cup, shredded |
| Avocado | 4 | Medium Size |
With these protein sources, vegetarians and vegans can maintain a balanced keto diet, meeting their nutritional needs and enjoying a variety of delicious foods.
Protein in Vegetables, Fruits, and Other Foods
| Source | Protein (grams) | Serving Size |
|---|---|---|
| Broccoli | 2.6 | 1 cup, chopped |
| Broccoli Raab | 1.3 | 1 cup |
| Sugar Snap Peas | 1.7 | 1 cup |
| Green Beans | 1.8 | 1 cup |
| Bean Sprouts | 1.5 | 1 cup |
| Spinach | 5.3 | 1 cup, cooked |
| Kale | 2.2 | 1 cup |
| Artichoke | 4.2 | Medium Size |
| Asparagus | 2.9 | 1 cup |
| Cauliflower | 2.1 | 1 cup, chopped |
| Mushrooms, average | 1-2.5 | 1 cup, sliced |
| Coconut | 1 | 1/4 cup, shredded |
| Coconut Milk | 1.1 | 1/4 cup |
| Avocado | 4 | Medium Size |
| Tempeh (fermented soy) | 7.7 | 1/4 cup |
| Sun-Dried Tomatoes | 1.4 | 1/4 cup |
| Seaweed (e.g., wakame) | 10 | 1 cup |
With a wide variety of plant-based protein sources, it’s possible to maintain a complete and nutritious keto diet even without consuming animal products. Incorporating these foods into your daily meals will ensure that you meet your protein needs while enjoying healthy and flavorful eating.
