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Keto food list

Everything you can eat on keto, by category and with each food's net carbs — plus the red list of what to skip.

Values are net carbs per 100 g unless a serving is stated.

Meat & poultry

Beef 0 g net
Pork 0 g net
Chicken 0 g net Bacon 0.5 g net Ham 0.5 g net

Fish & seafood

Salmon 0 g net Tuna 0 g net Shrimp 0.5 g net

Eggs & dairy

Eggs 0.5 g net Butter 0 g net Cheddar 1 g net Mozzarella 0.5 g net Parmesan 1 g net Cream cheese 1.2 g net Plain Greek yogurt (in moderation) 6 g net

Low-carb vegetables

Spinach 0.4 g net Lettuce 0.5 g net Broccoli 3.5 g net Cauliflower 3 g net
Zucchini 2.5 g net
Cucumber 2 g net Tomato (in moderation) 3 g net Avocado 2 g net

Keto fruits

Raspberries 3.5 g net
Strawberries 4 g net
Lemon 3 g net
Coconut 2 g net
Blueberries (in moderation) 8.5 g net

Nuts & seeds

Almonds 9 g net Macadamia nuts 5 g net Hazelnuts 7 g net Chia seeds 2 g net Flaxseeds 1.5 g net

Fats & oils

Olive oil 0 g net Coconut oil 0 g net Butter / ghee 0 g net

Sweeteners

Erythritol 0 g net Stevia 0 g net Allulose 0 g net Monk fruit 0 g net

Drinks

Water & sparkling water 0 g net
Coffee (unsweetened) 0 g net
Tea (unsweetened) 0 g net

Better to avoid

they blow up the carbs
Sugar 100 g net Bread 45 g net Rice 42 g net Potato 17 g net
Pasta 30 g net
Lentils & beans 22 g net Beer 14 g net Fruit juice 36 g net Banana 24 g net
Grapes 23 g net
Mango 27 g net Honey 82 g net Apple 21 g net
Full net-carbs chart See more → The printable Keto Cheat Sheet See more → Keto snacks See more → Elite Athlete Diets: What They Really Eat See more →
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