The Ketora Keto Food Index
Net carbs, macros and a keto verdict for 92 everyday foods — per 100 g and per realistic serving — calculated from USDA FoodData Central. Free to download, cite and reuse.
In short: 40 of 92 foods are keto-friendly at a typical serving (under 10% of a 20 g net-carb day), 27 fit in moderation, and 25 use more than 30% of the day in one serving.
By category
| Category | Foods | Avg net carbs / 100 g | Keto-friendly at a serving |
|---|---|---|---|
| Vegetables | 26 | 6.1 g | 8 |
| Fruits | 15 | 9 g | 2 |
| Nuts & seeds | 12 | 9.1 g | 7 |
| Dairy & eggs | 10 | 3.1 g | 7 |
| Meat & fish | 8 | 0.6 g | 8 |
| Fats & oils | 4 | 0.7 g | 4 |
| Grains, legumes & starches | 8 | 28.3 g | 0 |
| Snacks & extras | 9 | 32.2 g | 4 |
Lowest net carbs per serving
- Butter — 0 g (one tablespoon)
- Salmon — 0 g (one fillet)
- Chicken thighs (skin-on) — 0 g (one thigh)
- Ground beef (80/20) — 0 g (a quarter pound raw)
- Pork rinds — 0 g (one bag (half ounce))
- Olive oil — 0 g (one tablespoon)
- Coconut oil — 0 g (one tablespoon)
- Coffee (black) — 0 g (one cup brewed)
Highest net carbs per serving
- White rice (cooked) — 43.9 g (one cup cooked)
- Pasta (cooked) — 40.7 g (one cup cooked)
- Quinoa (cooked) — 34.2 g (one cup cooked)
- Potato — 32.9 g (one medium baked potato)
- Grapes — 26 g (one cup)
- Banana — 23.8 g (one medium banana)
- Oats — 23 g (half a cup dry)
- Mango — 22.1 g (one cup of pieces)
Recipe macros
A second file covers the 48 Ketora recipes: servings, time, and calories, fat, protein, net carbs and fibre per serving. The values are calculated from the same USDA data for the exact ingredient weights, with cooking fat counted at the share eaten (70%). Average: 4.5 g net carbs per serving.
Methodology
- Source: USDA FoodData Central, SR Legacy and Foundation entries for the raw or stated preparation, rounded to one decimal place.
- Net carbs = total carbohydrate − dietary fibre (US labelling convention). Sugar alcohols are not present in these whole foods.
- Servings are realistic single portions chosen for keto eating (for example five large strawberries, half a medium avocado), not package sizes.
- Verdict: net carbs per serving as a share of a strict 20 g day — under 10% keto-friendly, 10–30% in moderation, over 30% not keto-friendly.
- Oxalate flag: foods widely listed as high in oxalate, relevant to people prone to calcium-oxalate kidney stones.
- Verification: values are checked against FoodData Central with
scripts/verify-usda.mjs; report errors to hello@ketora.site.
How to cite
Ketora (2026). The Ketora Keto Food Index (version 2026-10-28). https://ketora.site/data/ — licensed CC BY 4.0. Underlying nutrient data: USDA FoodData Central.