Ketorai

The Keto Cheat Sheet

The essentials on one page: what to eat guilt-free, what to skip, and how to order when you eat out. Print it or save it to your phone.

Bonus: 7 keto recipes in 5 minutes, with photos See the recipes →

Eat freely

lowest in net carbs
Anchovy 0 g net Beef 0 g net Beef chitterlings 0 g net Bourbon 0 g net Butter 0 g net Chicken 0 g net Coconut oil 0 g net Cod 0 g net Coffee 0 g net Coke zero 0 g net Crab 0 g net Croaker 0 g net Diet soda 0 g net Diet soda or sparkling mineral water 0 g net Duck 0 g net Erythritol 0 g net Gin 0 g net Goat 0 g net Green tea 0 g net Hake 0 g net Lamb 0 g net Monk fruit 0 g net Olive oil 0 g net Pork 0 g net

Better skip

they spike carbs
Pad thai 71 g net Pizza with a burger 71 g net Sorrentinos 59 g net Sushi 58 g net Paella 57 g net Ramen 57 g net Ravioli 56 g net Kebab 54 g net Poke bowl 54 g net Burrito 53 g net Bagel 53 g net Cassava 50 g net Arroz con Pollo 50 g net Chicken and rice 50 g net Mamey 47 g net Mango 46 g net

Eating out: quick rules

  • Order protein (meat, chicken, fish, eggs) with green veggies — that base is almost always keto.
  • Swap fries, rice or pasta for salad or sautéed vegetables.
  • No bread basket — ask them to skip it.
  • Sauces and dressings on the side; the sweet, thick ones usually have sugar.
  • Avoid anything breaded, battered or floured.
  • To drink: water, coffee or tea, unsweetened. Watch out for juice and soda.
  • For dessert, a cheese plate beats anything sweet.

Verdicts follow standard keto criteria (net carbs = total − fiber). See the methodology.

This is just the start

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