Macros for vegetables (100 g)

Name Fat Protein

Broccoli 0.4 g 2.8 g
Spinach 0.4 g 2.9 g
Kale 0.7 g 3.3 g
Lettuce 0.1 g 0.9 g
Swiss Chard 0.2 g 1.8 g
Mustard Greens 0.2 g 2.7 g
Radishes 0.1 g 0.7 g
Bok Choy 0.2 g 1.5 g
Celery 0.2 g 0.7 g
Mushrooms 0.3 g 3.1 g
Cabbage 0.1 g 1.4 g
Asparagus 0.1 g 2.2 g
Avocado 14.7 g 2g
Okra/Bhindi 0.1 g 2g
Cucumber 0.1 g 0.7 g
Green Beans 0.2 g 1.6 g
Cauliflower 0.1 g 2g
Green Bell peppers / Capsicum 0.2 g 0.9 g
Red Bell peppers 0.3 g 1g
Yellow bell peppers 0.2 g 1g
Zucchini 0.3 g 1.2 g
Brussels Sprouts 0.3 g 3.4 g
Spring onions/scallions 0.2 g 1.8 g
Jicama 0 0.7 g
Eggplant/Brinjal 0.2 g 1g
Pumpkin 0.1 g 1g
Tomatoes 0.2 g 0.9 g
Onions 0 0.9 g
Carrots 0.2 g 0.9 g
Bottle Gourd/Lauki 0 0.6 g
Bitter Gourd / Karela 0 0.2 g
Beetroot 0.2 g 1.6 g
Green Peas 0.3 g 5.1 g
Potatoes 0 2g
Sweet Potatoes 0 1.6 g
Yam 0.2 g 1.5 g

Macros of suggested Fruits (100 g)

Strawberries 0.3 g 0.7 g
Blackberries 0.5 g 1.4 g
Raspberries 0.7 g 1.2 g
Gooseberries/Amla 0.6 g 0.9 g
Coconut 33.5 g 3.3 g

Nuts and seeds (100 g)

Almonds 50.6 g 21.3 g
Pecan Nuts 72 g 9.2 g
Macadamia nuts 75.8 g 7.9 g
Brazil Nuts 66.4 g 14.3 g
Walnuts 65.2 g 15.2 g
Peanuts 49.2 g 29.8 g
Pumpkin seeds 45.9 g 24.5 g
Sunflower seeds 49.8 g 19.3 g
Flax seeds 33.3 g 22.2 g
Chia seeds 30.8 g 15.6 g
Sesame seeds 49.7 g 17.7 g
Hazelnuts 61.8 g 11.8 g
 Macros for Dairy Products (100 gm/100 ml)
Heavy Whipping Cream 37.2 g 2.1 g
Sour Cream 21 g 3.2 g
Mascarpone Cheese 45 g 7g
Greek Yogurt 5g 9g
Paneer 21 g 19 g
Cream Cheese 28.6 g 7.1 g
Blue Cheese 28.1 g 21.9 g
Brie Cheese 27.7 g 20.8 g
Cheddar Cheese 33.1 g 24.9 g
Feta Cheese 21.3 g 14.2 g
Mozzarella Cheese 22.4 g 22.2 g
Parmesan Cheese 28.6 g 38.5 g
Swiss Cheese 27.6 g 26.9 g
Crème Fraiche 39.3 g 1.8 g

Macros for NonVeg / Meat (100 gm)

Chicken Breast 1.2 g 23.1 g
Chicken Thighs, boneless 3.9 g 19.7 g
Egg ( 1 egg) 4.2 g 5.5 g
Bacon (1 slice) 3.5 g 2.9 g
Ground Lamb 23 g 17 g
Lamb meat 21 g 25 g
Pork 14 g 27 g
Beef 15 g 26 g
Cod Fish 0.7 g 17.8 g
Salmon 10.9 g 19.9 g
Tuna 1g 23.4 g
Sardines 8.7 g 20.7 g
 Scallops 0.8 g 16.8 g
Shrimps 1.7 g 20.3 g

Fat Sources and Others (100 grams/100 ml)

Butter 81.1 g 0.9 g
Ghee 100 g 0
Coconut Oil 100 g 0
Avocado oil 100 g 0
Olive Oil 93.3 g 0
Almond Butter 59.1 g 15.1 g
Green olives 15.3 g 1g
Unsweetened Almond Milk 2.5 g 1g
Unsweetened Coconut Milk 4g 0
bles (100 g)
Carbs Fiber Net Carbs
6.6 g 2.6 g 4g
3.6 g 2.2 g 1.4 g
10 g 2g 8g
3g 1.2 g 1.8 g
3.7 g 1.6 g 2.1 g
4.9 g 3.3 g 1.6 g
3.7 g 1.6 g 2.1 g
2.2 g 1g 1.2 g
3.4 g 1.6 g 1.8 g
3.3 g 1g 2.3 g
5.6 g 2g 3.6 g
4g 2.1 g 1.9 g
8.5 g 6.7 g 1.8 g
7g 3.2 g 3.8 g
3.6 g 0.5 g 3.1 g
7.3 g 2.5 g 3.8 g
5.3 g 2.5 g 2.8 g
4.6 g 1.7 g 2.9 g
6.3 g 2.1 g 4.2 g
6.3 g 0.9 g 5.4 g
3.5 g 1g 2.5 g
9g 3.8 g 5.2 g
7.3 g 2.6 g 4.7 g
8.8 g 4.9 g 3.9 g
5.8 g 3.4 g 2.4 g
6.5 g 0.5 g 6g
3.9 g 1.2 g 2.7 g
10.1 g 1.4 g 8.7 g
9.6 g 2.8 g 6.8 g
3.4 g 0.5 g 2.9 g
 3.4 g 2.6 g 0.8 g
9.6 g 2.8 g 6.8 g
14.3 g 5.5 g 8.8 g
17.5 g 2.2 g 15.3 g
20.1 g 3g 17.1 g
27.9 g 4.1 g 23.8 g

Fruits (100 g)
7.7 g 2g 5.7 g
10.2 g 5.3 g 4.9 g
11.9 g 6.5 g 5.4 g
10.2 g 4.3 g 5.9 g
15.2 g 9g 6.2 g

(100 g)
19.7 g 11.8 g 7.9 g
13.9 g 9.6 g 4.3 g
13.8 g 8.6 g 5.2 g
12.3 g 7.5 g 4.8 g
13.7 g 6.7 g 7g
16.1 g 8.5 g 7.6 g
17.8 g 3.9 g 13.9 g
24.1 g 11.1 g 13 g
33.3 g 25.9 g 7.4 g
43.9 g 37.7 g 6.2 g
23.5 g 11.8 g 11.7 g
14.7 g 8.8 g 5.9 g
s (100 gm/100 ml)
2.8 g 0 2.8 g
4.3 g 0 4.3 g
2g 0 2g
4g 0 4g
3g 0 3g
3.5 g 0 3.5 g
6.3 g 1.6 g 4.7 g
0.5 g 0 0.5 g
1.3 g 0 1.3 g
4.1 g 0 4.1 g
2.2 g 0 2.2 g
4.1 g 0 4.1 g
5.4 g 0 5.4 g
1.8 g 0 1.8 g

Meat (100 gm)

0 0 0
0 0 0
0.3 g 0 0.3 g
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
 2.4 g 0 2.4 g
0.9 g 0 0.9 g

00 grams/100 ml)
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
21.2 g 3.7 g 17.5 g
3.8 g 3.3 g 0.5 g
0.8 g 0 0.8 g
0.6 g 0 0.6 g
 Remarks

Not recommended on keto, but if you've done it for long, once in a while is okay
 (These are high in sugar that's why avoided in any low carb diet)
Not Keto
Not Keto
Not Keto
Not Keto

Only occasional indulgence on keto

Only occasional indulgence on keto
Only occasional indulgence on keto
Only occasional indulgence on keto
Only occasional indulgence on keto

Perfect for keto, in moderation

Perfect for keto, in moderation
Perfect for keto, in moderation
Perfect for keto, in moderation
Perfect for keto, in moderation
Considered inflammatory, technically legumes, not recommended on keto
Perfect for keto, in moderation
Perfect for keto, in moderation
Perfect for keto, in moderation
Perfect for keto, in moderation
Perfect for keto, in moderation
Perfect for keto, in moderation
All these products are fine on keto, but don't overdo them

(Nutrition will vary as per which part you are using)

(Nutrition will vary as per which part you are using)
You can use other meats too like duck, turkey, and other fishes, just chk macros

Other nut butters can be used in moderation, only if sugar free or homemade