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Keto Food Reference

Keto Food List: 80+ Foods with Net Carbs

Net carbs per serving for every major keto-friendly food category. Data sourced from USDA FoodData Central and NCCDB. Use the search to find any food quickly.

By Dr. Rachel Kim, MD, ABOM | | Source: USDA FoodData Central
80+ foods shown
Under 3g net carbs — Freely eat 3–6g net carbs — Moderate portions Over 6g net carbs — Count carefully

Meat & Poultry

Food Serving Net Carbs Fat Protein Note
Ground beef (80/20) 100g 0g 20g 17g
Chicken thigh (skin-on) 100g 0g 15.5g 24g
Chicken breast 100g 0g 3.6g 31g
Pork belly 100g 0g 53g 9.3g
Bacon (cooked) 100g 1.4g 41.8g 37g
Ribeye steak 100g 0g 18.9g 24.8g
Lamb chops 100g 0g 14.8g 25.4g
Turkey (dark meat) 100g 0g 8.1g 27.5g

Seafood & Fish

Food Serving Net Carbs Fat Protein Note
Salmon (Atlantic, wild) 100g 0g 13.4g 25.4g High omega-3
Sardines (in oil) 100g 0g 11.5g 24.6g High omega-3
Mackerel 100g 0g 13.9g 18.6g
Tuna (yellowfin, raw) 100g 0g 1g 23.3g
Shrimp (cooked) 100g 0.9g 1.7g 24g
Cod 100g 0g 0.7g 17.8g
Halibut 100g 0g 2.3g 22.5g

Eggs & Dairy

Food Serving Net Carbs Fat Protein Note
Whole egg (large) 50g (1 egg) 0.4g 4.8g 6.3g
Cheddar cheese 100g 1.3g 33.1g 24.9g
Mozzarella (whole milk) 100g 2.2g 22.4g 22.2g
Parmesan (hard) 100g 3.2g 29g 38g
Cream cheese 100g 4g 34.9g 6.2g
Heavy cream 30ml 0.9g 11g 0.7g
Greek yogurt (full fat) 100g 3.6g 5g 9.1g Count carbs
Butter 100g 0.1g 81.1g 0.9g
Ghee 100g 0g 99.8g 0g

Vegetables (Low-Carb)

Food Serving Net Carbs Fat Protein Note
Spinach (raw) 100g 1.4g 0.4g 2.9g
Kale (raw) 100g 5.2g 0.9g 4.3g
Arugula 100g 2.1g 0.7g 2.6g
Broccoli (raw) 100g 4g 0.4g 2.8g
Cauliflower (raw) 100g 2.9g 0.3g 1.9g
Zucchini 100g 2.1g 0.3g 1.2g
Asparagus 100g 1.8g 0.1g 2.2g
Green beans 100g 3.6g 0.2g 1.8g
Bell pepper (green) 100g 2.9g 0.3g 0.9g
Cucumber 100g 2.2g 0.1g 0.7g
Celery 100g 1.4g 0.2g 0.7g
Mushrooms (white) 100g 2.3g 0.3g 3.1g
Cabbage (raw) 100g 3.3g 0.1g 1.3g

Avocado & Oils

Food Serving Net Carbs Fat Protein Note
Avocado 100g 1.8g 14.7g 2g High potassium
Avocado oil 15ml 0g 14g 0g
Olive oil (extra virgin) 15ml 0g 13.5g 0g
Coconut oil 15ml 0g 14g 0g Rich in MCTs
MCT oil 15ml 0g 14g 0g Raises ketones fast
Macadamia oil 15ml 0g 14g 0g

Nuts & Seeds

Food Serving Net Carbs Fat Protein Note
Macadamia nuts 28g (1oz) 1.5g 21.5g 2.2g
Pecans 28g 1.2g 20.4g 2.6g
Brazil nuts 28g 1.4g 19g 4.1g High selenium
Almonds 28g 2.7g 14g 6g
Walnuts 28g 2g 18.5g 4.3g High omega-3
Chia seeds 28g 1.7g 8.7g 4.7g
Pumpkin seeds 28g 1.7g 13.9g 9g
Hemp seeds 28g 1.1g 14.6g 9.5g
Sunflower seeds 28g 2.7g 14g 5.5g

Berries (Limited)

Food Serving Net Carbs Fat Protein Note
Raspberries 100g 5.4g 0.7g 1.2g Best fruit for keto
Blackberries 100g 4.9g 0.5g 1.4g
Strawberries 100g 5.7g 0.3g 0.7g
Blueberries 100g 12g 0.3g 0.7g Use sparingly

Condiments & Sauces

Food Serving Net Carbs Fat Protein Note
Mayonnaise (full fat) 15g 0.1g 10.9g 0.1g
Mustard (yellow) 5g 0.1g 0.3g 0.3g
Hot sauce (Tabasco) 5ml 0.1g 0g 0g
Soy sauce (1 tsp) 5ml 0.4g 0g 0.6g
Apple cider vinegar 15ml 0.1g 0g 0g
Ketchup (regular) 15g 3.8g 0g 0.2g Limit — high sugar

Beverages

Food Serving Net Carbs Fat Protein Note
Black coffee 240ml 0g 0g 0.3g
Green tea 240ml 0g 0g 0g
Sparkling water 240ml 0g 0g 0g
Bone broth (chicken) 240ml 0g 0.5g 6g Electrolyte boost
Almond milk (unsweetened) 240ml 0.6g 2.5g 1g
Coconut milk (canned full fat) 60ml 1.5g 12g 1.1g

Scan Any Food to Check if It's Keto-Friendly

Rather than looking up foods manually, scan any meal with PlateLens and get the net carbs, fat, protein, and 82+ micronutrients in under 3 seconds. Works for restaurant meals, packaged foods, and home-cooked dishes.

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Foods to Avoid on Keto (High Net Carbs)

These foods contain too many net carbs for standard keto (20–50g/day limit):

Food Serving Net Carbs % of 25g Daily Limit
White bread 1 slice (30g) 13g 52%
White rice (cooked) 100g 28g 112%
Banana 1 medium (118g) 24g 96%
Orange juice 240ml 26g 104%
Oatmeal (cooked) 100g 10g 40%
Sweet potato 100g 17.7g 71%
Apple 1 medium 21g 84%
Corn tortilla 1 piece (26g) 11g 44%
Beer (12oz) 355ml 12.6g 50%
Cola (12oz) 355ml 39g 156%