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
Allulose 0 g net Anchovy 0 g net Beef 0 g net Beef chitterlings 0 g net Chamomile Tea 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 Crystal Light 0 g net Diet Coke 0 g net Diet soda 0 g net Dill 0 g net Duck 0 g net Erythritol 0 g net Erythritol lemonade 0 g net Flavored water 0 g net Gatorade Zero 0 g net Goat 0 g net Green tea 0 g net Hake 0 g net

Better skip

they spike carbs
Soursop 91 g net Funnel Cake 88 g net Sticky Toffee Pudding 83 g net Pad thai 81 g net pretzel 80 g net Fruit Cake 66 g net Cookie Cake 64 g net Pound cake 62 g net Red Velvet Cake 61 g net Shoofly Pie 61 g net Starbucks Peppermint Mocha (Grande with 2% milk, whipped cream) 61 g net Taco Bell Crunchwrap Supreme 61 g net Hummingbird Cake 60 g net Bubble Tea 60 g net Bundt Cake 59 g net Spelt 59 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.

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