KEY

KETO FOOD LIST

<1g Net Carbs per serving (enjoy more)
<5g Net Carbs per serving (enjoy moderately)
<10g Net Carbs per serving (enjoy occasionally)
Check for added sugar/additives
Net carb counts vary by brand

GREENS & VEGGIES FATS

FOOD SERVING SIZE NET CARBS FOOD SERVING SIZE NET CARBS
Broccoli rabe 1 cup (40 g) 0 Avocado oil 1 tbsp (14 g) 0
Shirataki noodles 1 cup 0 Butter 1 tbsp (14 g) 0
Endive 1 cup (50 g) 0.1 Cocoa butter 1 tbsp (14 g) 0
Watercress 1 cup (34 g) 0.2 Coconut oil 1 tbsp (14 g) 0
Beet greens 1 cup (38 g) 0.2 Ghee 1 tbsp (14 g) 0
Arugula 1 cup (20 g) 0.4 Lard, other animal fats 1 tbsp (14 g) 0
Spinach 1 cup (30 g) 0.4 MCT oil 1 tbsp (14 g) 0
Butter lettuce 1 cup (42 g) 0.5 Olive oil 1 tbsp (14 g) 0
Collard greens 1 cup (256 g) 0.5 Other nut & seed oils 1 tbsp (14 g) 0
Jalapeño peppers 1 pepper (14 g) 0.5
Bibb lettuce
Romaine
1 cup (55 g)
1 cup (47 g)
0.6
0.6
MEAT, POULTRY, & SEAFOOD
Mustard greens
Bok choy
1 cup (56 g) 0.8 FOOD SERVING SIZE NET CARBS
1 cup (70 g) 0.8
Chard Beef - ground, steak, roast, veal 4 oz (113 g) 0
1 cup (36 g) 0.8
Garlic Lamb - ground, chops, etc. 4 oz (113 g) 0
1 clove (3 g) 0.9
Chili peppers Bacon & sausage 4 oz (113 g) 0
1 pepper (1.4 g) 1
Iceberg lettuce Pork - ground, chops, loin, ham, 4 oz (113 g) 0
1 cup (57 g) 1.2
Celery 1 cup (101 g) 1.4 etc.
Shallots Poultry - chicken, turkey, duck, 4 oz (113 g) 0
1 tbsp (10 g) 1.4
Cucumbers 1/2 cup (52 g) 1.6 quail, etc.
Poblano peppers Game meats - bison, venison, etc. 4 oz (113 g) 0
1 pepper 1.9
Pickles Fish - cod, flounder, halibut, mahi- 4 oz (113 g) 0
1 large (135 g) 1.9
Kelp noodles 4 oz (113 g) 2 mahi, salmon, sardines, sea bass,
Radishes 1 cup (116 g) 2 tuna, trout, etc.
Mushrooms Deli meats 4 oz (113 g) 0 - 1.7
1 cup (86 g) 2.2
Sprouts Shellfish - clams, crab, lobster, 4 oz (113 g) 0-2
1 cup (33 g) 2.3
Eggplant 1 cup (82 g) 2.3 mussels, oysters, scallops, shrimp,
Asparagus 1 cup (134 g) 2.4 squid, etc.
Zucchini Liver, other organ meats 4 oz (113 g) 0 - 4.4
1 cup (113 g) 2.4
Yellow squash 1 cup (113 g) 2.6
Cabbage
Cauliflower
1 cup (89 g) 3 DAIRY & EGGS
1 cup (107 g) 3.2
Rhubarb 1 cup (122 g) 3.3 FOOD SERVING SIZE NET CARBS
Kale 1 cup (67 g) 3.4 Eggs 1 egg (56 g) 0
Bell peppers 1 cup (92 g) 3.6 Cheeses, all kinds (soft & hard) 1 oz (28 g) 0 - 1.5
Broccoli 1 cup (91 g) 3.6 Heavy cream 1 tbsp (15 g) 0.4
Fennel 1 cup (87 g) 3.7 Mascarpone cheese 2 tbsp (28 g) 0.6
Green beans 1 cup (100 g) 4.3 Sour cream 1 tbsp (12 g) 0.6
Okra 1 cup (100 g) 4.3 Half & half 1 tbsp (15 g) 0.7
Onions 1/2 cup (58 g) 4.3 Cream cheese 1 tbsp (14.5 g) 0.8
Bamboo shoots 1 cup (151 g) 4.6 Coconut cream 1 tbsp (15 g) 1.7
Brussels sprouts 1 cup (88 g) 4.6 Whole milk ricotta cheese 1/2 cup (62 g) 3.7
Scallions (green onions) 1 cup (100 g) 4.7 Whole milk cottage cheese 1/2 cup (105 g) 7.1
Snow peas 1 cup (98 g) 4.9 Whole milk Greek yogurt 1 cup (285 g) 9
Jicama 1 cup (130 g) 5.1
Artichokes
Leeks
1/2 cup (84 g)
1/2 cup (45 g)
5.2
5.5
FLOURS & BAKING
Spaghetti squash
Celeriac
1 cup (101 g) 5.5 FOOD SERVING SIZE NET CARBS
1/2 cup (78 g) 5.8
Turnips Flax seed meal (plain or golden) 2 tbsp (11 g) 0
1 cup (130 g) 6.1
Pumpkins Gelatin 1 tbsp (7 g) 0
1 cup (116 g) 6.9
Rutabagas Glucomannan 1/2 tsp (2 g) 0
1 cup (140 g) 8.9
Protein powder (whey, collagen, 1 scoop (~30 g) 0
etc.), unsweetened 0
Pork rinds 1/2 oz (14 g) 0
Psyllium husk powder 1 tsp (4 g) 0

(continued on next page)

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FOOD SERVING SIZE NET CARBS SWEETENERS
(Flours & Baking, cont'd)
Xanthan gum 1/2 tsp (0.7 g) 0 FOOD SERVING SIZE NET CARBS
Pure extracts - vanilla, fruit 1 tsp (4.2 g) 0.1 Allulose 1 tsp (4 g) 0
Cocoa/cacao powder 1 tbsp (5.4 g) 1.1 Chicory root 1/2 cup (45 g) 0
Hazelnut flour 1/4 cup (28 g) 2 Erythritol 1 tsp (4 g) 0
Almond flour 1/4 cup (28 g) 2 Monk fruit 1 tsp (2.3 g) 0
Coconut flour 2 tbsp (14 g) 2 Stevia 1 tsp (4 g) 0
Peanut flour 1/4 cup (15 g) 2.8 Xylitol 1 tsp (4 g) 0
Macadamia nut flour 1/4 cup (28 g) 2.9
Chocolate, unsweetened baker’s
or w/ sweeteners listed
1 oz (29 g) 2.9 - 3.4
BEVERAGES
Sunflower seed meal 1/4 cup (28 g) 4 FOOD SERVING SIZE NET CARBS
HERBS & SPICES
Hard liquor 1 fl. oz (27.8 g) 0
Tea 1 cup (237 g) 0

FOOD SERVING SIZE NET CARBS Water

Coffee
1 cup (235 ml)
1 cup (248 g)
0
0.5
Basil 2 tbsp (5.3 g) 0 Broth - chicken, beef, bone 1 cup (241 g) 0.9
Curry powder 1 tsp (2 g) 0 Coconut milk, carton, 1 cup (240 ml) 1
Red pepper, crushed 1 tsp (2 g) 0 unsweetened
Salt (sea salt, Himalayan, etc.) 1 tsp (6 g) 0 Almond milk, unsweeetened 1 cup (240 ml) 1.5
Chives 1 tbsp (3 g) 0.1 Broth - vegetable 1 cup (211 g) 2
Cilantro 1 tbsp (1 g) 0.1 Coconut milk, can, unsweetened 1/2 cup (113 g) 3.2
Dill 1 tbsp (0.6 g) 0.1 Wine, red or white, dry 5 fl. oz (147 g) 3.1 - 3.7
Mint 1 tbsp (1.6 g) 0.1
Parsley
Sage
1 tbsp (3.8 g)
1 tbsp (0.7 g)
0.1
0.1
NUTS & SEEDS
Marjoram
Rosemary
1 tbsp (0.6 g) 0.2 FOOD SERVING SIZE NET CARBS
1 tbsp (1.7 g) 0.2
Flax seeds 2 tbsp (20.6 g) 0.4
Cayenne pepper 1/4 tsp (0.5 g) 0.2
Poppy seeds 1 tbsp (8.8 g) 0.8
Bay leaves 1 tbsp (0.6 g) 0.3
Pecans 1/4 cup (25 g) 1
Oregano 1 tbsp (3 g) 0.3
Sesame seeds 1 tbsp (9 g) 1
Mustard, ground 1 tsp (2 g) 0.4
Sunflower seeds 1/4 cup (11.5 g) 1.3
Savory 1 tbsp (1.4 g) 0.4
Brazil nuts 1/4 cup (33 g) 1.4
Paprika (regular or smoked) 1 tsp (2.3 g) 0.4
Hemp seeds 3 tbsp (30 g) 1.4
Celery seed 1 tsp (2 g) 0.6
Macadamia nuts 1/4 cup (33 g) 1.7
Nutmeg, ground 1 tsp (2.2 g) 0.6
Walnuts 1/4 cup (30 g) 2
Cumin, ground 1 tsp (2.8g) 0.7
Chia seeds 1 oz (28.35 g) 2.1
Cinnamon, ground 1 tsp (2.6 g) 0.7
Hazelnuts 1/4 cup (34 g) 2.3
Cloves, ground 1 tsp (2.1 g) 0.7
Almond butter 2 tbsp (32 g) 2.7
Fennel seed 1 tbsp (5.8 g) 0.7
Peanuts 1/4 cup (36 g) 2.8
Cardamom 1 tsp (2 g) 0.8
Pumpkin seeds 1/4 cup (32 g) 3
Black pepper 1 tsp (2.3 g) 0.9
Almonds 1/4 cup (28 g) 3
Allspice, ground 1 tsp (1.9 g) 1
Coconut flakes 3 tbsp (22.5 g) 3
Ginger, ground 1 tsp (1.8 g) 1
Other nut butters - hazelnut, 2 tbsp (~32 g) 0.5 - 3
Chili powder 1 tbsp (8 g) 1.2
Thyme macadamia, pecan, walnut, etc.
1 Tbsp (2.4g) 1.2
Pine nuts 1/4 cup (34 g) 3.2
Turmeric 1 tsp (3 g) 1.3
Peanut butter 2 tbsp (32 g) 4
Onion powder 1 tsp (2.4 g) 1.5
Pistachios 1/4 cup (31 g) 5
Cream of tartar 1 tsp (3 g) 1.8
Sunflower seed butter 2 tbsp (32 g) 5.7
Garlic powder 1 tsp (3.1 g) 2
Tarragon 1 Tbsp (0.6g) 2.1
FRUITS
CONDIMENTS FOOD SERVING SIZE NET CARBS
FOOD SERVING SIZE NET CARBS Avocados 1/2 fruit (100 g) 1.8
Vinegar - white, apple cider Olives 1/2 cup (67 g) 2.2
1 tbsp (15 ml) 0
Hot sauce Coconuts, fresh 1/2 cup (40 g) 2.5
1 tsp (6.5 g) 0.1
Mayonnaise Blackberries 1/2 cup (72 g) 3.1
1 tbsp (13.8 g) 0.1
Mustard Raspberries 1/2 cup (61.5 g) 3.3
1 tsp (5 g) 0.1
Horseradish Lemons 1 lemon (58 g) 3.8
1 tsp (5.6 g) 0.5
Chimichurri sauce Strawberries 1/2 cup (76 g) 4.3
1 tbsp 1
Salsa Cranberries 1/2 cup (55 g) 4.6
2 tbsp (36 g) 1.7
Dressings, creamy Tomatoes 1 cup (180 g) 4.8
2 tbsp (~30 g) 0-2
Lemon juice, lime juice Limes 1 lime (67 g) 5.2
2 tbsp (31 g) 2, 2.5
Vinegar - balsamic Currants 1/2 cup (56 g) 5.3
1 tbsp (16 g) 2.7
Pesto sauce Watermelon 1/2 cup (76 g) 5.5
1/4 cup (61 g) 2.8
Dressings, oil or vinaigrette Blueberries 1/2 cup (74 g) 8.9
2 tbsp (~30 g) 2-3
Coconut aminos 1 tbsp (15 ml) 6
Marinara sauce 1/2 cup (132 g) 7.4

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