Keto food list
Net carbs for 92 everyday foods, with the verdict for a strict 20 g day. Every page shows the maths. Quick checker · Download the full dataset →
Vegetables
26 foods
Fruits
15 foods
Nuts & seeds
12 foods
Dairy & eggs
10 foods
Meat & fish
8 foods
Fats & oils
4 foods
Grains, legumes & starches
8 foods
Snacks & extras
9 foods
| Food | Verdict | Net carbs / 100 g | Typical serving | Net carbs / serving |
|---|---|---|---|---|
| Almond milk (unsweetened) | Keto-friendly | 0.3 g | one cup | 0.7 g |
| Almonds High oxalate | Keto in moderation | 9.1 g | a small handful (23 nuts) | 2.5 g |
| Apple | Not keto-friendly | 11.4 g | one medium apple | 20.7 g |
| Asparagus | Keto-friendly | 1.8 g | six spears | 1.7 g |
| Avocado | Keto-friendly | 1.8 g | half a medium avocado | 1.3 g |
| Bacon | Keto-friendly | 1.4 g | three slices cooked | 0.3 g |
| Banana | Not keto-friendly | 20.2 g | one medium banana | 23.8 g |
| Bell peppers | Keto in moderation | 3.9 g | one medium red pepper | 4.6 g |
| Black beans (cooked) | Not keto-friendly | 15 g | half a cup | 12.9 g |
| Blackberries | Keto in moderation | 4.3 g | half a cup | 3.1 g |
| Blueberries | Keto in moderation | 12.1 g | a small handful | 4.8 g |
| Brazil nuts | Keto-friendly | 4.2 g | two nuts | 0.4 g |
| Bread (white) | Not keto-friendly | 46.7 g | one slice | 13.5 g |
| Broccoli | Keto in moderation | 4 g | one cup chopped | 3.6 g |
| Brussels sprouts | Keto in moderation | 5.2 g | one cup | 4.6 g |
| Butter | Keto-friendly | 0.1 g | one tablespoon | 0 g |
| Cabbage | Keto in moderation | 3.3 g | one cup shredded | 2.9 g |
| Carrots | Keto in moderation | 6.8 g | one medium carrot | 4.1 g |
| Cashews | Not keto-friendly | 26.9 g | 18 nuts | 7.5 g |
| Cauliflower | Keto in moderation | 3 g | one cup chopped | 3.2 g |
| Celery | Keto-friendly | 1.4 g | two medium stalks | 1.1 g |
| Cheddar cheese | Keto-friendly | 1.3 g | one slice | 0.4 g |
| Chia seeds High oxalate | Keto-friendly | 7.7 g | two tablespoons | 1.8 g |
| Chicken thighs (skin-on) | Keto-friendly | 0 g | one thigh | 0 g |
| Chickpeas (cooked) | Not keto-friendly | 19.8 g | half a cup | 16.2 g |
| Coconut (fresh flesh) | Keto in moderation | 6.2 g | one 2-inch piece | 2.8 g |
| Coconut milk (canned, full-fat) | Keto-friendly | 2.8 g | a quarter cup | 1.7 g |
| Coconut oil | Keto-friendly | 0 g | one tablespoon | 0 g |
| Coffee (black) | Keto-friendly | 0 g | one cup brewed | 0 g |
| Corn | Not keto-friendly | 16.3 g | one medium ear | 14.7 g |
| Cottage cheese | Keto in moderation | 3.4 g | half a cup | 3.8 g |
| Cream cheese | Keto-friendly | 4.1 g | two tablespoons | 1.2 g |
| Cucumber | Keto in moderation | 3.1 g | one cup sliced | 3.2 g |
| Dark chocolate (70–85%) | Not keto-friendly | 35 g | two squares | 7 g |
| Eggplant | Keto in moderation | 2.9 g | one cup cubed | 2.4 g |
| Eggs | Keto-friendly | 0.7 g | two large eggs | 0.7 g |
| Flax seeds | Keto-friendly | 1.6 g | two tablespoons ground | 0.2 g |
| Garlic | Keto-friendly | 31 g | one clove | 0.9 g |
| Grapes | Not keto-friendly | 17.2 g | one cup | 26 g |
| Greek yogurt (plain, full-fat) | Keto in moderation | 4 g | half a 170 g pot | 3.4 g |
| Green beans | Keto in moderation | 4.3 g | one cup | 4.3 g |
| Green peas | Not keto-friendly | 9.4 g | half a cup | 7.5 g |
| Ground beef (80/20) | Keto-friendly | 0 g | a quarter pound raw | 0 g |
| Heavy cream | Keto-friendly | 2.8 g | two tablespoons | 0.8 g |
| Honey | Not keto-friendly | 82.2 g | one tablespoon | 17.3 g |
| Hot dogs (beef) | Keto-friendly | 3 g | one beef hot dog, no bun | 1.4 g |
| Hummus | Keto in moderation | 8.3 g | two tablespoons | 2.5 g |
| Kale | Keto-friendly | 0.3 g | one cup chopped | 0.1 g |
| Lemon | Keto in moderation | 6.5 g | juice of one lemon | 3.1 g |
| Lentils (cooked) | Not keto-friendly | 12.2 g | half a cup | 12.1 g |
| Lettuce (romaine) | Keto-friendly | 1.2 g | two cups shredded | 1.1 g |
| Macadamia nuts | Keto-friendly | 5.2 g | 10–12 nuts | 1.5 g |
| Mango | Not keto-friendly | 13.4 g | one cup of pieces | 22.1 g |
| Mayonnaise | Keto-friendly | 0.6 g | one tablespoon | 0.1 g |
| Milk (whole) | Not keto-friendly | 4.8 g | one cup | 11.7 g |
| Mozzarella | Keto-friendly | 2.2 g | one ounce | 0.6 g |
| Mushrooms | Keto-friendly | 2.3 g | one cup sliced | 1.6 g |
| Oats | Not keto-friendly | 57.6 g | half a cup dry | 23 g |
| Olive oil | Keto-friendly | 0 g | one tablespoon | 0 g |
| Olives | Keto-friendly | 3.1 g | ten large olives | 1.4 g |
| Onion | Keto in moderation | 7.6 g | half a medium onion | 4.2 g |
| Orange | Not keto-friendly | 9.4 g | one medium orange | 12.3 g |
| Parmesan cheese | Keto-friendly | 3.2 g | two tablespoons grated | 0.3 g |
| Pasta (cooked) | Not keto-friendly | 29.1 g | one cup cooked | 40.7 g |
| Peanut butter | Keto in moderation | 14 g | two tablespoons | 4.5 g |
| Peanuts | Keto in moderation | 7.6 g | a small handful | 2.1 g |
| Pecans | Keto-friendly | 4.3 g | 19 halves | 1.2 g |
| Pickles (dill) | Keto-friendly | 1.4 g | one medium dill pickle | 0.9 g |
| Pineapple | Not keto-friendly | 11.7 g | one cup of chunks | 19.3 g |
| Pistachios | Keto in moderation | 16.6 g | 49 kernels | 4.6 g |
| Popcorn (air-popped) | Not keto-friendly | 63.3 g | three cups popped | 15.2 g |
| Pork rinds | Keto-friendly | 0 g | one bag (half ounce) | 0 g |
| Potato | Not keto-friendly | 19 g | one medium baked potato | 32.9 g |
| Pumpkin | Keto in moderation | 6 g | half a cup cubed | 3.5 g |
| Pumpkin seeds | Keto-friendly | 4.7 g | a quarter cup | 1.4 g |
| Quinoa (cooked) | Not keto-friendly | 18.5 g | one cup cooked | 34.2 g |
| Radishes | Keto in moderation | 1.8 g | one cup sliced | 2.1 g |
| Raspberries | Keto in moderation | 5.4 g | half a cup | 3.3 g |
| Salmon | Keto-friendly | 0 g | one fillet | 0 g |
| Sour cream (full-fat) | Keto-friendly | 4.6 g | two tablespoons | 1.1 g |
| Spinach High oxalate | Keto-friendly | 1.4 g | two cups raw | 0.8 g |
| Steak (ribeye) | Keto-friendly | 0.1 g | one 8 oz steak, raw | 0.2 g |
| Strawberries | Keto in moderation | 5.7 g | five large strawberries | 5.1 g |
| Sugar (white) | Not keto-friendly | 100 g | one tablespoon | 12.5 g |
| Sweet potato | Not keto-friendly | 17.4 g | one medium baked sweet potato | 19.8 g |
| Tofu (firm) | Keto-friendly | 0.5 g | a third of a block | 0.6 g |
| Tomatoes | Keto in moderation | 2.7 g | one medium tomato | 3.3 g |
| Tuna (canned in water) | Keto-friendly | 0 g | one small can, drained | 0 g |
| Walnuts | Keto-friendly | 7 g | 14 halves | 2 g |
| Watermelon | Not keto-friendly | 7.2 g | one cup of cubes | 10.9 g |
| White rice (cooked) | Not keto-friendly | 27.8 g | one cup cooked | 43.9 g |
| Zucchini | Keto in moderation | 2.1 g | one medium zucchini | 4.1 g |
Foods you can eat on keto
These fit a strict 20 g day at a typical serving (under 10% of the day's carbs each):
- Vegetables: Kale, Lettuce (romaine), Spinach, Celery, Pickles (dill), Asparagus, Mushrooms, Garlic
- Fruits: Avocado, Olives
- Nuts & seeds: Flax seeds, Brazil nuts, Pecans, Pumpkin seeds, Macadamia nuts, Walnuts, Chia seeds
- Dairy & eggs: Eggs, Cheddar cheese, Mozzarella, Heavy cream, Parmesan cheese, Cream cheese, Sour cream (full-fat)
- Meat & fish: Salmon, Chicken thighs (skin-on), Ground beef (80/20), Tuna (canned in water), Steak (ribeye), Tofu (firm), Bacon, Hot dogs (beef)
- Fats & oils: Olive oil, Coconut oil, Butter, Coconut milk (canned, full-fat)
- Snacks & extras: Pork rinds, Coffee (black), Almond milk (unsweetened), Mayonnaise
Foods you can't eat on keto
A typical serving of each of these uses more than 30% of a 20 g day, and often all of it. Most can fit in small amounts on a looser low-carb plan, and each page lists the closest keto swaps.
- Vegetables: Green peas, Corn, Sweet potato, Potato
- Fruits: Watermelon, Orange, Apple, Pineapple, Mango, Grapes, Banana
- Nuts & seeds: Cashews
- Dairy & eggs: Milk (whole)
- Grains, legumes & starches: Lentils (cooked), Black beans (cooked), Quinoa (cooked), Chickpeas (cooked), White rice (cooked), Pasta (cooked), Bread (white), Oats
- Snacks & extras: Dark chocolate (70–85%), Popcorn (air-popped), Honey, Sugar (white)
Also avoid sugar, honey and syrups, fruit juice, regular soft drinks, beer, and most packaged snacks and sauces with added sugar. Read labels for "keto" products too. See the keto shopping list for a printable version.
Turn this into a plan you can follow
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