About KetoSwap
KetoSwap exists to answer one question fast: "Is it keto?" — and then show you what to eat instead when the answer is no.
What you'll find here
- 979 foods rated keto-friendly, limit or not keto, with net carbs, calories, protein and fat per serving.
- 20 swap guides for rice, potatoes, pasta, bread, sugar and the other foods people miss most.
- 459 recipes with macros calculated from their ingredients, plus 1158 documented variations.
- A free 7-day meal plan, macro calculator and shopping list.
Our principles
- Sourced numbers. Nutrition comes from USDA FoodData Central wherever possible, and every food page shows its source.
- Honest ratings. We'd rather tell you carrots and beets need portion control than pretend everything is "keto."
- Real food first. You don't need expensive specialty products to do keto well.
- No hype. Keto is a tool, not a miracle. We avoid medical claims and encourage you to work with your doctor.
How we count
Food and recipe sites love big numbers, and some get there by counting every serving size, renamed copy or ingredient combination as a separate "recipe". We keep two honest counts instead:
- Recipes (459) — distinct dishes, each with its own ingredient list, method and page.
- Variations (1158) — documented changes to a recipe, like a dairy-free version, a different protein or a new flavor. Each one changes the ingredients and has its own macros and cost, and lives on its parent recipe's page. A change only counts if it's something a cook would genuinely make differently — never a garnish, a serving size or a cooking gadget.
- Foods (979) — distinct foods with their own nutrition data. Synonyms ("zoodles", "aubergine") are search aliases, not extra entries.
Read exactly how we rate foods, how we estimate grocery prices, or get in touch with questions and corrections.