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.