The keto food list

What can you eat on keto?

979 common foods with net carbs and macros per typical serving. Keto-friendly foods come first, then foods to limit, then foods to swap — each with low-carb alternatives.

491 keto-friendly 98 limit 390 not keto How we rate foods →

Keto-friendly 491

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly foods
Food	Net carbs	Calories	Protein	Fat	Fiber
Vegetables
Alfalfa sprouts 1 cup	0.1 g	8	1.3 g	0.2 g	0.6 g
Broccoli rabe 1 cup chopped	0.1 g	9	1.3 g	0.2 g	1.1 g
Endive ½ cup chopped	0.1 g	4	0.3 g	0.1 g	0.8 g
Kale 1 cup chopped	0.1 g	7	0.6 g	0.3 g	0.9 g
Winter melon 1 cup cubes	0.1 g	17	0.5 g	0.3 g	3.8 g
Beet greens 1 cup	0.2 g	8	0.8 g	0 g	1.4 g
Nori (seaweed) 2 sheets	0.2 g	2	0.3 g	0 g	0 g
Watercress 1 cup chopped	0.3 g	4	0.8 g	0 g	0.2 g
Arugula 1 cup	0.4 g	5	0.5 g	0.1 g	0.3 g
Grape leaves (jarred) 5 leaves	0.4 g	14	0.9 g	0.4 g	2 g
Spinach 1 cup raw	0.4 g	7	0.9 g	0.1 g	0.7 g
Collard greens 1 cup chopped	0.5 g	12	1.1 g	0.2 g	1.4 g
Dill pickles 1 spear	0.5 g	4	0.2 g	0.1 g	0.4 g
Jalapeño 1 pepper	0.5 g	4	0.1 g	0.1 g	0.4 g
Butter lettuce 1 cup chopped	0.6 g	7	0.7 g	0.1 g	0.6 g
Green leaf lettuce 1 cup shredded	0.6 g	5	0.5 g	0.1 g	0.5 g
Romaine lettuce 1 cup shredded	0.6 g	8	0.6 g	0.1 g	1 g
Pickled hot peppers ¼ cup drained	0.7 g	7	0.3 g	0.1 g	0.9 g
Bitter melon 1 cup pieces	0.8 g	16	0.9 g	0.2 g	2.6 g
Bok choy 1 cup shredded	0.8 g	9	1 g	0.1 g	0.7 g
Mustard greens 1 cup chopped	0.8 g	15	1.6 g	0.2 g	1.8 g
Swiss chard 1 cup chopped	0.8 g	7	0.6 g	0.1 g	0.6 g
Garlic 1 clove	0.9 g	4	0.2 g	0 g	0.1 g
Amaranth leaves (callaloo) 1 cup raw	1.1 g	6	0.7 g	0.1 g	0 g
Squash blossoms 1 cup	1.1 g	5	0.3 g	0 g	0 g
Chinese broccoli 1 cup cooked	1.2 g	19	1 g	0.6 g	2.2 g
Green onions ¼ cup chopped	1.2 g	8	0.5 g	0 g	0.7 g
Kimchi 1 cup	1.2 g	23	1.7 g	0.8 g	2.4 g
Iceberg lettuce 1 cup shredded	1.3 g	10	0.6 g	0.1 g	0.9 g
Tomatillos 1 medium	1.3 g	11	0.3 g	0.3 g	0.6 g
Celery 1 cup chopped	1.4 g	14	0.7 g	0.2 g	1.6 g
Radicchio 1 cup shredded	1.4 g	9	0.6 g	0.1 g	0.4 g
Morel mushrooms 1 cup	1.5 g	20	2.1 g	0.4 g	1.8 g
Napa cabbage 1 cup shredded	1.5 g	12	0.9 g	0.2 g	0.9 g
Purslane 1 cup	1.5 g	9	0.9 g	0.2 g	0 g
Mushrooms 1 cup sliced	1.6 g	15	2.2 g	0.2 g	0.7 g
Chanterelle mushrooms 1 cup	1.7 g	17	0.8 g	0.3 g	2.1 g
Kelp ¼ cup	1.7 g	9	0.3 g	0.1 g	0.3 g
Wakame (seaweed) ¼ cup	1.7 g	9	0.6 g	0.1 g	0.1 g
Avocado ½ avocado	1.8 g	160	2 g	15 g	6.7 g
Canned tomatoes ½ cup	1.9 g	19	0.9 g	0.3 g	2.3 g
Nopales (cactus) 1 cup cooked	1.9 g	22	2 g	0.1 g	3 g
Roasted red peppers (jarred) ½ cup	1.9 g	13	0.6 g	0.2 g	0.8 g
Sauerkraut 1 cup	2 g	27	1.3 g	0.2 g	4.1 g
Radishes 1 cup sliced	2.1 g	19	0.8 g	0.1 g	1.9 g
Portobello mushrooms 1 cap	2.2 g	18	1.8 g	0.3 g	1.1 g
Turnip greens 1 cup chopped	2.2 g	18	0.8 g	0.2 g	1.8 g
Vegetable broth 1 cup	2.2 g	12	0.6 g	0.2 g	0 g
Asparagus 1 cup	2.4 g	27	2.9 g	0.2 g	2.8 g
Bamboo shoots 1 cup sliced (canned)	2.4 g	25	2.3 g	0.5 g	1.8 g
Eggplant 1 cup cubed	2.4 g	21	0.8 g	0.1 g	2.5 g
Tomato paste 1 tbsp	2.4 g	13	0.7 g	0.1 g	0.7 g
Yellow squash 1 cup sliced	2.5 g	18	1.4 g	0.2 g	1.2 g
Zucchini 1 cup chopped	2.6 g	21	1.5 g	0.4 g	1.2 g
Cabbage 1 cup chopped	2.9 g	22	1.1 g	0.1 g	2.2 g
Daikon radish 1 cup sliced	2.9 g	21	0.7 g	0.1 g	1.9 g
Red bell pepper ½ cup chopped	2.9 g	20	0.7 g	0.2 g	1.6 g
Maitake (hen of the woods) 1 cup diced	3 g	22	1.4 g	0.1 g	1.9 g
Shiitake mushrooms 1 cup sliced	3 g	24	1.6 g	0.3 g	1.8 g
Dandelion greens 1 cup chopped	3.1 g	25	1.5 g	0.4 g	1.9 g
Luffa 1 cup pieces	3.1 g	19	1.1 g	0.2 g	1 g
Snow peas 1 cup whole	3.1 g	26	1.8 g	0.1 g	1.6 g
Cauliflower 1 cup chopped	3.2 g	27	2.1 g	0.3 g	2.1 g
Hearts of palm 1 cup	3.2 g	41	3.7 g	0.9 g	3.5 g
Cucumber 1 cup sliced	3.3 g	16	0.7 g	0.1 g	0.5 g
Enoki mushrooms 1 cup	3.3 g	24	1.7 g	0.2 g	1.8 g
Oyster mushrooms 1 cup sliced	3.3 g	28	2.8 g	0.4 g	2 g
Tomatoes 1 medium tomato	3.3 g	22	1.1 g	0.2 g	1.5 g
Bottle gourd (opo squash) 1 cup pieces	3.4 g	16	0.7 g	0 g	0.6 g
Kohlrabi 1 cup	3.5 g	36	2.3 g	0.1 g	4.9 g
Broccoli 1 cup chopped	3.7 g	31	2.6 g	0.3 g	2.4 g
Chayote 1 cup pieces	3.7 g	25	1.1 g	0.2 g	2.2 g
Fennel 1 cup sliced	3.7 g	27	1.1 g	0.2 g	2.7 g
Bean sprouts 1 cup	4.3 g	31	3.2 g	0.2 g	1.9 g
Green beans 1 cup	4.3 g	31	1.8 g	0.2 g	2.7 g
Okra 1 cup	4.3 g	33	1.9 g	0.2 g	3.2 g
Green bell pepper 1 cup chopped	4.4 g	30	1.3 g	0.3 g	2.5 g
Brussels sprouts 1 cup	4.5 g	38	3 g	0.3 g	3.3 g
Tomato sauce (plain) ½ cup	4.6 g	29	1.5 g	0.4 g	1.8 g
Fiddleheads 3 oz	4.7 g	29	3.9 g	0.3 g	0 g
Jicama 1 cup sliced	4.7 g	46	0.9 g	0.1 g	5.9 g
Red cabbage 1 cup chopped	4.7 g	28	1.3 g	0.1 g	1.9 g
Green tomatoes 1 medium	4.9 g	28	1.5 g	0.2 g	1.4 g
Turnips 1 cup cubed	6 g	36	1.2 g	0.1 g	2.3 g
Fruits
Green olives 5 olives	0.1 g	20	0.1 g	2.1 g	0.5 g
Lemon zest 1 tsp	0.1 g	1	0 g	0 g	0.2 g
Açaí (unsweetened purée) 1 frozen pack	1 g	70	1 g	5 g	3 g
Black olives 5 large olives	1 g	26	0.2 g	2.4 g	0.4 g
Lemon juice 1 tbsp	1 g	3	0.1 g	0 g	0 g
Lime juice 1 tbsp	1.2 g	4	0.1 g	0 g	0.1 g
Passion fruit 1 fruit (pulp)	2.3 g	17	0.4 g	0.1 g	1.9 g
Coconut (fresh) ½ cup shredded	2.5 g	142	1.3 g	13 g	3.6 g
Blackberries ½ cup	3.1 g	31	1 g	0.4 g	3.8 g
Rhubarb 1 cup diced	3.3 g	26	1.1 g	0.2 g	2.2 g
Raspberries ½ cup	3.4 g	32	0.7 g	0.4 g	4 g
Star fruit 1 medium fruit	3.6 g	28	0.9 g	0.3 g	2.5 g
Lemon 1 lemon (flesh)	3.8 g	17	0.6 g	0.2 g	1.6 g
Strawberries ½ cup halves	4.3 g	24	0.5 g	0.2 g	1.5 g
Gooseberries ½ cup	4.4 g	33	0.7 g	0.4 g	3.2 g
Boysenberries ½ cup frozen	4.5 g	33	0.7 g	0.2 g	3.5 g
Meat & poultry
Beef chuck roast 4 oz raw	0 g	281	22 g	21 g	0 g
Beef tongue 3 oz cooked	0 g	241	16 g	19 g	0 g
Beef tripe 4 oz raw	0 g	96	14 g	4.2 g	0 g
Chicken breast 4 oz raw	0 g	136	25 g	3 g	0 g
Chicken gizzards 4 oz raw	0 g	106	20 g	2.3 g	0 g
Chicken thighs (boneless, skinless) 4 oz raw	0 g	137	22 g	4.7 g	0 g
Chicken wings 4 oz raw	0 g	216	20 g	15 g	0 g
Cornish hen ½ hen (raw)	0 g	336	29 g	24 g	0 g
Duck 4 oz raw (with skin)	0 g	457	13 g	45 g	0 g
Elk 4 oz raw	0 g	125	26 g	1.6 g	0 g
Eye of round 4 oz raw	0 g	195	25 g	10 g	0 g
Filet mignon 1 steak (raw)	0 g	405	32 g	30 g	0 g
Flank steak 4 oz raw	0 g	186	24 g	9.4 g	0 g
Frog legs 4 oz raw	0 g	82	19 g	0.3 g	0 g
Goat meat 4 oz raw	0 g	123	23 g	2.6 g	0 g
Goose 4 oz raw (with skin)	0 g	419	18 g	38 g	0 g
Ground beef (80/20) 4 oz raw	0 g	287	19 g	23 g	0 g
Ground chicken 4 oz raw	0 g	162	20 g	9.2 g	0 g
Ground lamb 4 oz raw	0 g	319	19 g	27 g	0 g
Ground turkey 4 oz raw	0 g	167	22 g	8.7 g	0 g
Lamb shoulder 4 oz raw	0 g	294	19 g	24 g	0 g
Leg of lamb 4 oz raw	0 g	236	21 g	16 g	0 g
New York strip steak 6 oz raw	0 g	388	35 g	26 g	0 g
Pheasant 4 oz raw (with skin)	0 g	205	26 g	11 g	0 g
Pig's feet 4 oz raw	0 g	240	26 g	14 g	0 g
Pork belly 4 oz raw	0 g	585	11 g	60 g	0 g
Pork chops 1 chop (raw)	0 g	338	41 g	18 g	0 g
Pork jowl 1 oz	0 g	183	1.8 g	20 g	0 g
Pork ribs 4 oz raw	0 g	313	18 g	26 g	0 g
Pork rinds 1 oz	0 g	152	17 g	8.8 g	0 g
Pork shoulder 4 oz raw	0 g	267	19 g	20 g	0 g
Pork tenderloin 4 oz raw	0 g	136	23 g	4 g	0 g
Quail 1 quail (raw)	0 g	209	21 g	13 g	0 g
Rabbit 4 oz raw	0 g	154	23 g	6.3 g	0 g
Ribeye steak 6 oz raw	0 g	466	30 g	38 g	0 g
Salt pork 1 oz	0 g	209	1.4 g	23 g	0 g
Sirloin steak 6 oz raw	0 g	364	34 g	24 g	0 g
Skirt steak 4 oz raw	0 g	211	23 g	13 g	0 g
Smoked turkey legs 4 oz (meat & skin)	0 g	226	32 g	11 g	0 g
T-bone steak 6 oz raw	0 g	388	34 g	27 g	0 g
Tri-tip 4 oz raw	0 g	186	23 g	9.7 g	0 g
Veal 4 oz raw	0 g	121	25 g	2.3 g	0 g
Venison 4 oz raw	0 g	136	26 g	2.7 g	0 g
Whole chicken 4 oz (meat & skin)	0 g	243	21 g	17 g	0 g
Wild boar 4 oz raw	0 g	138	24 g	3.8 g	0 g
Bison 4 oz raw	0.1 g	165	23 g	8.1 g	0 g
Chicken drumsticks 1 drumstick (meat)	0.1 g	121	14 g	6.9 g	0 g
Lamb shanks 4 oz raw (boneless)	0.1 g	207	23 g	13 g	0 g
Prosciutto 1 oz	0.1 g	70	7.6 g	4.3 g	0 g
Beef heart 4 oz raw	0.2 g	127	20 g	4.5 g	0 g
Chicken feet 3 oz (cooked)	0.2 g	183	17 g	12 g	0 g
Lamb chops 4 oz raw	0.2 g	337	17 g	30 g	0 g
Pastrami 2 slices	0.2 g	82	12 g	3.3 g	0 g
Salami 3 slices	0.2 g	102	5.7 g	8.5 g	0 g
Turkey breast 4 oz raw	0.2 g	129	27 g	1.7 g	0 g
Beef kidney 4 oz raw	0.3 g	112	20 g	3.5 g	0 g
Chicken thighs (skin-on) 1 thigh (raw, no bone)	0.3 g	250	19 g	19 g	0 g
Deli roast beef 3 slices	0.3 g	48	7.8 g	1.5 g	0 g
Turkey sausage 2 oz raw	0.3 g	88	11 g	4.6 g	0 g
Corned beef 3 oz cooked	0.4 g	213	15 g	16 g	0 g
Liver pâté 2 tbsp	0.4 g	83	3.7 g	7.3 g	0 g
Pepperoni 15 slices	0.4 g	151	5.8 g	14 g	0 g
Beef short ribs 4 oz raw (boneless)	0.5 g	441	16 g	41 g	0 g
Ground pork 4 oz raw	0.5 g	246	20 g	18 g	0 g
Bacon 3 slices (cooked)	0.6 g	164	12 g	12 g	0 g
Beef brisket 4 oz raw	0.6 g	286	21 g	22 g	0 g
Blood sausage 2 slices	0.6 g	190	7.3 g	17 g	0 g
Smoked sausage 1 link	0.6 g	210	8.1 g	19 g	0 g
Turkey bacon 2 slices (raw)	0.6 g	72	5.1 g	5.4 g	0 g
Canadian bacon 2 slices	0.8 g	63	12 g	1.5 g	0 g
Chicken hearts 4 oz raw	0.8 g	173	18 g	11 g	0 g
Chicken livers 4 oz raw	0.8 g	134	19 g	5.5 g	0 g
Beef bone broth 1 cup	1 g	46	10 g	0.5 g	0 g
Chicken broth 1 cup	1.1 g	15	1.6 g	0.5 g	0 g
Chorizo 1 oz	1.1 g	83	3.8 g	7 g	0 g
Deli turkey 3 slices	1.1 g	51	7.1 g	1.8 g	0 g
Canned luncheon meat 2 oz	1.2 g	187	7 g	17 g	0 g
Ham 2 slices	1.3 g	92	9.3 g	4.9 g	0.7 g
Liverwurst 2 oz	1.3 g	186	8 g	16 g	0 g
Breakfast sausage 2 patties (cooked)	1.5 g	214	7.5 g	20 g	0 g
Hot dogs 1 hot dog	1.5 g	154	5.7 g	14 g	0 g
Vienna sausages (canned) 4 sausages	1.7 g	147	6.7 g	12 g	0 g
Summer sausage 2 oz	1.9 g	203	9.8 g	17 g	0 g
Bratwurst 1 link (cooked)	2.4 g	283	12 g	25 g	0 g
Italian sausage 1 link (raw)	3 g	293	14 g	25 g	0 g
Bologna 2 slices	3.1 g	172	8.5 g	14 g	0 g
Beef liver 4 oz raw	4.4 g	153	23 g	4.1 g	0 g
Fish & seafood
Anchovies 5 anchovies	0 g	42	5.8 g	1.9 g	0 g
Bluefish 4 oz raw	0 g	140	23 g	4.8 g	0 g
Carp 4 oz raw	0 g	144	20 g	6.3 g	0 g
Catfish 1 fillet	0 g	189	24 g	9.4 g	0 g
Cod 4 oz raw	0 g	93	20 g	0.8 g	0 g
Crab 3 oz	0 g	74	15 g	0.9 g	0 g
Crawfish 3 oz (tail meat)	0 g	61	13 g	0.8 g	0 g
Eel 3 oz raw	0 g	156	16 g	9.9 g	0 g
Flounder & sole 1 fillet	0 g	114	20 g	3.1 g	0 g
Grouper 4 oz raw	0 g	104	22 g	1.2 g	0 g
Haddock 4 oz raw	0 g	84	18 g	0.5 g	0 g
Halibut 4 oz raw	0 g	103	21 g	1.5 g	0 g
Herring 3 oz raw	0 g	134	15 g	7.7 g	0 g
Lobster 3 oz	0 g	65	14 g	0.6 g	0 g
Mackerel 4 oz raw	0 g	232	21 g	16 g	0 g
Mahi-mahi 4 oz raw	0 g	96	21 g	0.8 g	0 g
Monkfish 4 oz raw	0 g	86	16 g	1.7 g	0 g
Northern pike 4 oz raw	0 g	99	22 g	0.8 g	0 g
Orange roughy 4 oz raw	0 g	86	19 g	0.8 g	0 g
Perch 4 oz raw	0 g	103	22 g	1 g	0 g
Pollock 4 oz raw	0 g	86	19 g	0.9 g	0 g
Pompano 4 oz raw	0 g	185	21 g	11 g	0 g
Rockfish (Pacific) 4 oz raw	0 g	102	21 g	1.5 g	0 g
Sablefish (black cod) 4 oz raw	0 g	220	15 g	17 g	0 g
Salmon 4 oz raw	0 g	235	23 g	15 g	0 g
Salmon (canned) 3 oz drained	0 g	117	20 g	4.3 g	0 g
Salt cod 2 oz dried	0 g	165	36 g	1.4 g	0 g
Sardines 1 can (3.75 oz)	0 g	191	23 g	11 g	0 g
Sea bass 1 fillet	0 g	125	24 g	2.6 g	0 g
Shark 4 oz raw	0 g	147	24 g	5.1 g	0 g
Shrimp 4 oz raw	0 g	96	23 g	0.6 g	0 g
Smelt 4 oz raw	0 g	110	20 g	2.7 g	0 g
Smoked salmon 2 oz	0 g	67	10 g	2.5 g	0 g
Snapper 4 oz raw	0 g	113	23 g	1.5 g	0 g
Striped bass 4 oz raw	0 g	110	20 g	2.6 g	0 g
Sturgeon 4 oz raw	0 g	119	18 g	4.6 g	0 g
Swordfish 4 oz raw	0 g	163	22 g	7.5 g	0 g
Tilapia 1 fillet	0 g	111	23 g	2 g	0 g
Trout 1 fillet	0 g	111	16 g	4.9 g	0 g
Tuna (canned) 1 can, drained	0 g	165	36 g	1.2 g	0 g
Tuna steak 4 oz raw	0 g	123	28 g	0.6 g	0 g
Walleye 4 oz raw	0 g	105	22 g	1.4 g	0 g
Whitefish 4 oz raw	0 g	151	22 g	6.6 g	0 g
Whiting 4 oz raw	0 g	102	21 g	1.5 g	0 g
Yellowtail 4 oz raw	0 g	165	26 g	5.9 g	0 g
Caviar & fish roe 1 tbsp	0.6 g	42	3.9 g	2.9 g	0 g
Cuttlefish 3 oz raw	0.7 g	67	14 g	0.6 g	0 g
Conch 3 oz cooked	1.4 g	111	22 g	1 g	0 g
Octopus 3 oz raw	1.9 g	70	13 g	0.9 g	0 g
Oysters 6 medium	2.3 g	43	4.8 g	1.4 g	0 g
Squid 3 oz raw	2.6 g	78	13 g	1.2 g	0 g
Scallops 3 oz raw	2.7 g	59	10 g	0.4 g	0 g
Clams 3 oz (meat)	3 g	73	13 g	0.8 g	0 g
Mussels 3 oz (meat)	3.1 g	73	10 g	1.9 g	0 g
Abalone 3 oz raw	5.1 g	89	15 g	0.6 g	0 g
Eggs & dairy
Asiago 1 oz	0 g	100	7 g	8 g	0 g
Butter 1 tbsp	0 g	100	0.1 g	11 g	0 g
Ghee 1 tbsp	0 g	117	0 g	13 g	0 g
Goat cheese 1 oz	0 g	74	5.2 g	5.9 g	0 g
Havarti 1 slice	0 g	110	6 g	9 g	0 g
Manchego 1 oz	0 g	120	7 g	10 g	0 g
Brie 1 oz	0.1 g	94	5.8 g	7.8 g	0 g
Camembert 1 oz	0.1 g	84	5.5 g	6.8 g	0 g
Gruyère 1 oz	0.1 g	116	8.3 g	9.1 g	0 g
Limburger 1 oz	0.1 g	92	5.6 g	7.6 g	0 g
Egg whites 1 large egg white	0.2 g	17	3.6 g	0.1 g	0 g
Monterey Jack 1 oz	0.2 g	104	6.9 g	8.5 g	0 g
Quail eggs 5 eggs	0.2 g	71	5.9 g	5 g	0 g
Muenster 1 slice	0.3 g	103	6.6 g	8.4 g	0 g
Edam 1 oz	0.4 g	100	7 g	8 g	0 g
Eggs 1 large egg	0.4 g	72	6.3 g	4.8 g	0 g
Fontina 1 oz	0.4 g	109	7.2 g	8.7 g	0 g
Swiss cheese 1 oz	0.4 g	110	7.5 g	8.7 g	0 g
Egg yolks 1 large yolk	0.6 g	55	2.7 g	4.5 g	0 g
Gouda 1 oz	0.6 g	100	7 g	7.7 g	0 g
Half-and-half 1 tbsp	0.6 g	20	0.5 g	1.7 g	0 g
Halloumi 1 oz	0.6 g	90	6.1 g	7 g	0 g
Provolone 1 slice	0.6 g	98	7.2 g	7.5 g	0 g
Blue cheese 1 oz	0.7 g	99	6 g	8 g	0 g
Colby 1 oz	0.7 g	110	6.7 g	9 g	0 g
Fresh mozzarella 1 oz	0.7 g	84	6.2 g	6.2 g	0 g
Mozzarella (shredded) 1 oz	0.7 g	89	6 g	6.9 g	0 g
American cheese 1 slice	0.8 g	78	3.8 g	6.7 g	0 g
Brick cheese 1 oz	0.8 g	104	6.5 g	8.3 g	0 g
Crème fraîche 2 tbsp	0.8 g	89	0.8 g	9 g	0 g
Queso fresco 1 oz	0.8 g	84	5.1 g	6.7 g	0 g
Cheddar cheese 1 oz	0.9 g	113	6.4 g	9.3 g	0 g
Cheese curds 1 oz	0.9 g	113	6.4 g	9.3 g	0 g
Heavy cream 2 tbsp	0.9 g	102	0.9 g	11 g	0 g
Parmesan 1 oz	0.9 g	110	10 g	7 g	0 g
Duck eggs 1 egg	1 g	130	9 g	9.6 g	0 g
Mascarpone 2 tbsp	1 g	120	1 g	13 g	0 g
Neufchâtel 2 tbsp	1 g	73	2.7 g	6.6 g	0 g
Paneer 1 oz	1 g	90	7 g	7 g	0 g
Romano 1 oz	1 g	108	8.9 g	7.5 g	0 g
Cotija 1 oz	1.1 g	102	5.6 g	8.4 g	0 g
Feta 1 oz	1.1 g	74	4 g	6 g	0 g
Sour cream 2 tbsp	1.1 g	48	0.6 g	4.6 g	0 g
Liquid egg substitute ¼ cup	1.2 g	29	6 g	0 g	0 g
Cream cheese 2 tbsp	1.6 g	102	1.8 g	10 g	0 g
String cheese 1 stick	1.6 g	83	6.7 g	5.5 g	0 g
Whipped cream (canned) ¼ cup	1.9 g	39	0.5 g	3.3 g	0 g
Cottage cheese ½ cup	3.8 g	111	13 g	4.9 g	0 g
Nuts & seeds
Flaxseed (ground) 2 tbsp ground	0.2 g	75	2.6 g	5.9 g	3.8 g
Black walnuts 1 oz	0.8 g	173	6.7 g	17 g	1.9 g
Poppy seeds 1 tbsp	0.8 g	46	1.6 g	3.7 g	1.7 g
Sesame seeds 1 tbsp	1 g	52	1.6 g	4.5 g	1.1 g
Pili nuts 1 oz (15 kernels)	1.1 g	201	3 g	22 g	0 g
Brazil nuts 1 oz (6 nuts)	1.2 g	185	4 g	19 g	2.1 g
Pecans 1 oz (19 halves)	1.2 g	193	2.6 g	20 g	2.7 g
Pumpkin seeds 1 oz	1.3 g	157	8.5 g	14 g	1.7 g
Hemp hearts 3 tbsp	1.4 g	166	9.5 g	15 g	1.2 g
Macadamia nuts 1 oz (10–12 nuts)	1.5 g	201	2.2 g	21 g	2.4 g
Shredded coconut (unsweetened) ¼ cup	1.5 g	132	1.4 g	13 g	3.3 g
Tahini 1 tbsp	1.8 g	89	2.6 g	8.1 g	1.4 g
Chia seeds 2 tbsp	1.9 g	117	4 g	7.4 g	8.3 g
Hazelnuts 1 oz (21 nuts)	2 g	176	4.2 g	17 g	2.7 g
Walnuts 1 oz (14 halves)	2 g	183	4.3 g	18 g	1.9 g
Peanuts 1 oz	2.1 g	159	7.2 g	14 g	2.4 g
Coconut butter 2 tbsp	2.4 g	211	2.2 g	21 g	5.2 g
Almonds 1 oz (23 almonds)	2.5 g	162	5.9 g	14 g	3.5 g
Pine nuts 1 oz	2.6 g	188	3.8 g	19 g	1 g
Almond butter 2 tbsp	2.7 g	196	6.7 g	18 g	3.3 g
Sunflower seeds 1 oz	3.2 g	164	5.8 g	14 g	2.4 g
Fats & oils
Avocado oil 1 tbsp	0 g	124	0 g	14 g	0 g
Bacon grease 1 tbsp	0 g	117	0 g	13 g	0 g
Beef tallow 1 tbsp	0 g	115	0 g	13 g	0 g
Canola oil 1 tbsp	0 g	124	0 g	14 g	0 g
Chicken fat (schmaltz) 1 tbsp	0 g	115	0 g	13 g	0 g
Coconut oil 1 tbsp	0 g	121	0 g	14 g	0 g
Cod liver oil 1 tsp	0 g	41	0 g	4.5 g	0 g
Duck fat 1 tbsp	0 g	115	0 g	13 g	0 g
Flaxseed oil 1 tbsp	0 g	120	0 g	14 g	0 g
Grapeseed oil 1 tbsp	0 g	120	0 g	14 g	0 g
Lard 1 tbsp	0 g	115	0 g	13 g	0 g
MCT oil 1 tbsp	0 g	126	0 g	14 g	0 g
Olive oil 1 tbsp	0 g	119	0 g	14 g	0 g
Palm oil 1 tbsp	0 g	120	0 g	14 g	0 g
Peanut oil 1 tbsp	0 g	119	0 g	14 g	0 g
Pork fatback 1 oz	0 g	227	0.8 g	25 g	0 g
Sesame oil 1 tsp	0 g	40	0 g	4.5 g	0 g
Vegetable shortening 1 tbsp	0 g	113	0 g	13 g	0 g
Walnut oil 1 tbsp	0 g	120	0 g	14 g	0 g
Cooking spray 1 spray (⅓ second)	0.1 g	2	0 g	0.2 g	0 g
Margarine 1 tbsp	0.1 g	100	0 g	11 g	0 g
Mayonnaise 1 tbsp	0.1 g	94	0.1 g	10 g	0 g
Coconut cream 2 tbsp	1.3 g	99	1.1 g	10 g	0.7 g
Coconut milk (canned) ¼ cup	1.6 g	112	1.2 g	12 g	0 g
Grains, bread & snacks
Shirataki noodles 1 package (drained)	0 g	6	0 g	0 g	3 g
Keto bread (store-bought) 1 slice	1.5 g	45	5 g	2 g	8.5 g
Protein chips 1 bag	3.5 g	140	19 g	5.1 g	1.5 g
Low-carb tortilla 1 tortilla (8")	4.1 g	70	5 g	2.5 g	15 g
Beans & legumes
Tofu (firm) ½ cup	0.6 g	181	22 g	11 g	2.9 g
Black soybeans (canned) ½ cup	1 g	120	11 g	6 g	7 g
Natto 1 pack (¼ cup)	3.2 g	93	8.5 g	4.8 g	2.4 g
Soy nuts 1 oz	3.5 g	131	11 g	7.1 g	5 g
Lupini beans ⅓ cup	3.9 g	65	8.6 g	1.6 g	1.5 g
Textured vegetable protein (TVP) ¼ cup dry	3.9 g	78	12 g	0.3 g	4.2 g
Fried tofu (tofu puffs) 3 oz	4.2 g	230	16 g	17 g	3.3 g
Baking & flours
Baking soda 1 tsp	0 g	0	0 g	0 g	0 g
Cocoa butter 1 tbsp	0 g	120	0 g	14 g	0 g
Collagen peptides 2 scoops	0 g	72	18 g	0 g	0 g
Gelatin (unflavored) 1 envelope	0 g	23	6 g	0 g	0 g
Oat fiber 2 tbsp	0 g	0	0 g	0 g	7.2 g
Xanthan gum ¼ tsp	0 g	3	0 g	0 g	0.8 g
Cacao nibs 2 tbsp	0.5 g	65	2 g	6 g	4.5 g
Psyllium husk powder 1 tbsp	0.5 g	18	0.1 g	0 g	7.2 g
Vanilla extract 1 tsp	0.5 g	12	0 g	0 g	0 g
Cream of tartar ½ tsp	0.9 g	4	0 g	0 g	0 g
Whey protein (unflavored) 1 scoop	1 g	113	25 g	0.5 g	1 g
Yeast (active dry) 1 packet	1 g	23	2.9 g	0.5 g	1.9 g
Cocoa powder (unsweetened) 1 tbsp	1.1 g	12	1.1 g	0.7 g	2 g
Lupin flour ¼ cup	1.1 g	90	12 g	2 g	11 g
Baking powder 1 tsp	1.3 g	2	0 g	0 g	0 g
Nutritional yeast 2 tbsp	1.3 g	40	5 g	0.4 g	2 g
Sugar-free chocolate chips 1 tbsp	2 g	60	1 g	5 g	3.9 g
Sunflower seed flour ¼ cup	2 g	160	6 g	14 g	3 g
Almond flour ¼ cup	2.5 g	165	6 g	15 g	2.8 g
Coconut flour 2 tbsp	3.1 g	59	2.7 g	2 g	5 g
Unsweetened baking chocolate 1 oz	3.3 g	180	4 g	15 g	4.6 g
Sweeteners
Allulose 1 tsp	0 g	2	0 g	0 g	0 g
Brown sugar substitute (keto) 1 tsp packed	0 g	1	0 g	0 g	0 g
Erythritol 1 tsp	0 g	1	0 g	0 g	0 g
Liquid sucralose ¼ tsp	0 g	0	0 g	0 g	0 g
Monk fruit sweetener 1 tsp	0 g	0	0 g	0 g	0 g
Stevia (pure extract) 5 drops	0 g	0	0 g	0 g	0 g
Drinks
Bulletproof coffee (butter coffee) 1 mug (8 fl oz coffee)	0 g	228	0.5 g	25 g	0 g
Coffee (black) 1 cup	0 g	2	0.3 g	0 g	0 g
Energy shot 1 bottle (2 fl oz)	0 g	4	0 g	0 g	0 g
Sparkling water 12 fl oz	0 g	0	0 g	0 g	0 g
Spirits (vodka, gin, whiskey, tequila) 1.5 fl oz shot	0 g	97	0 g	0 g	0 g
Zero-sugar sports & electrolyte drink 20 fl oz bottle	0 g	0	0 g	0 g	0 g
Diet soda 12 fl oz can	0.4 g	4	0.4 g	0 g	0 g
Martini 1 cocktail (3 fl oz)	0.5 g	189	0 g	0 g	0 g
Tea (unsweetened) 1 cup	0.7 g	2	0 g	0 g	0 g
Coconut milk (carton, unsweetened) 1 cup	1 g	46	0 g	4.6 g	0 g
Soy milk (unsweetened) 1 cup	1 g	80	7 g	4 g	1.9 g
Sugar-free energy drink 16 fl oz can	2 g	19	2 g	0 g	0 g
Champagne & sparkling wine (brut) 5 fl oz glass	2.1 g	115	0.1 g	0 g	0 g
Hard seltzer 12 fl oz can	2.1 g	99	0 g	0 g	0 g
Ultra-low-carb beer 12 fl oz can	2.6 g	96	0.6 g	0 g	0 g
Almond milk (unsweetened) 1 cup	2.9 g	39	1 g	2.5 g	0.5 g
Protein shake (ready-to-drink) 11 fl oz bottle	3.3 g	159	30 g	2.9 g	1.6 g
Sauces & condiments
Hot sauce 1 tsp	0 g	1	0.1 g	0 g	0 g
Red wine vinegar 1 tbsp	0 g	3	0 g	0 g	0 g
Rice vinegar (unseasoned) 1 tbsp	0 g	3	0 g	0 g	0 g
White vinegar 1 tbsp	0 g	3	0 g	0 g	0 g
Apple cider vinegar 1 tbsp	0.1 g	3	0 g	0 g	0 g
Capers 1 tbsp	0.1 g	2	0.2 g	0.1 g	0.3 g
Mustard 1 tsp	0.1 g	3	0.2 g	0.2 g	0.2 g
Sambal oelek & chili garlic sauce 1 tsp	0.4 g	2	0.1 g	0 g	0.1 g
Hollandaise sauce 2 tbsp	0.5 g	151	1.4 g	16 g	0 g
Olive tapenade 1 tbsp	0.6 g	34	0.3 g	3.5 g	0.2 g
Fish sauce 1 tbsp	0.7 g	6	0.9 g	0 g	0 g
Soy sauce 1 tbsp	0.7 g	8	1.3 g	0.1 g	0.1 g
Caesar dressing 2 tbsp	0.8 g	163	0.7 g	17 g	0.2 g
Green chiles (canned) 2 tbsp	0.9 g	6	0.2 g	0 g	0.6 g
Tamari 1 tbsp	0.9 g	11	1.9 g	0 g	0.1 g
Chimichurri 2 tbsp	1 g	124	0.5 g	13 g	0.5 g
Sugar-free ketchup 1 tbsp	1 g	5	0.2 g	0 g	0 g
Horseradish 1 tbsp	1.2 g	7	0.2 g	0.1 g	0.5 g
Worcestershire sauce 1 tsp	1.2 g	5	0 g	0 g	0 g
Blue cheese dressing 2 tbsp	1.3 g	145	0.4 g	15 g	0.1 g
Chili crisp 1 tbsp	1.3 g	91	0.7 g	9 g	0.7 g
Pesto 2 tbsp	1.3 g	128	1.5 g	13 g	0.5 g
Tzatziki 2 tbsp	1.3 g	33	1.9 g	2.3 g	0.1 g
Harissa 1 tbsp	1.4 g	32	0.5 g	2.7 g	0.7 g
Guacamole ¼ cup	1.6 g	96	1.2 g	8.8 g	3.8 g
Salsa 2 tbsp	1.7 g	10	0.5 g	0.1 g	0.7 g
Ranch dressing 2 tbsp	1.8 g	129	0.4 g	13 g	0 g
Thai curry paste 1 tbsp	1.8 g	17	0.4 g	0.6 g	0.6 g
Ponzu sauce 1 tbsp	2.2 g	12	0.7 g	0 g	0 g
Baba ganoush 2 tbsp	2.3 g	40	0.8 g	3.1 g	0.8 g
Enchilada sauce ¼ cup	2.4 g	17	0.3 g	0.5 g	0.3 g
Alfredo sauce (jarred) ¼ cup	2.5 g	101	2 g	9.2 g	0 g
Spinach artichoke dip ¼ cup	2.6 g	143	5.5 g	12 g	1.1 g
Wasabi 1 tsp	2.6 g	19	0.1 g	0.7 g	0.4 g
French onion dip 2 tbsp	2.7 g	62	0.9 g	5.3 g	0.2 g
Miso paste 1 tbsp	3.4 g	34	2.2 g	1 g	0.9 g
Herbs & spices
Cilantro ¼ cup	0 g	1	0.1 g	0 g	0.1 g
Mint (fresh) 2 tbsp	0 g	1	0.1 g	0 g	0.2 g
Salt 1 tsp	0 g	0	0 g	0 g	0 g
Basil (dried) 1 tsp	0.1 g	2	0.2 g	0 g	0.3 g
Basil (fresh) ¼ cup leaves	0.1 g	1	0.2 g	0 g	0.1 g
Bay leaves 1 leaf	0.1 g	1	0 g	0 g	0.1 g
Chives 1 tbsp chopped	0.1 g	1	0.1 g	0 g	0.1 g
Curry powder 1 tsp	0.1 g	7	0.3 g	0.3 g	1.1 g
Marjoram (dried) 1 tsp	0.1 g	2	0.1 g	0 g	0.2 g
Parsley (dried) 1 tsp	0.1 g	1	0.1 g	0 g	0.1 g
Rosemary (fresh) 1 tbsp	0.1 g	2	0.1 g	0.1 g	0.2 g
Saffron ¼ tsp threads	0.1 g	1	0 g	0 g	0 g
Sage 1 tsp	0.1 g	2	0.1 g	0.1 g	0.3 g
Thyme (fresh) 1 tsp leaves	0.1 g	1	0 g	0 g	0.1 g
Caraway seeds 1 tsp	0.2 g	7	0.4 g	0.3 g	0.8 g
Cloves (ground) ¼ tsp	0.2 g	1	0 g	0.1 g	0.2 g
Coriander (ground) 1 tsp	0.2 g	5	0.2 g	0.3 g	0.8 g
Dill (fresh) 2 tbsp	0.2 g	2	0.1 g	0 g	0.1 g
Fennel seed 1 tsp	0.2 g	7	0.3 g	0.3 g	0.8 g
Nutmeg ¼ tsp	0.2 g	3	0 g	0.2 g	0.1 g
Cayenne pepper ½ tsp	0.3 g	3	0.1 g	0.2 g	0.2 g
Italian seasoning 1 tsp	0.3 g	3	0.1 g	0 g	0.4 g
Mustard powder 1 tsp	0.3 g	10	0.5 g	0.7 g	0.2 g
Oregano (dried) 1 tsp	0.3 g	3	0.1 g	0 g	0.4 g
Red pepper flakes ½ tsp	0.3 g	3	0.1 g	0.2 g	0.2 g
Tarragon (dried) 1 tsp	0.3 g	2	0.1 g	0 g	0 g
Thyme (dried) 1 tsp	0.3 g	3	0.1 g	0.1 g	0.4 g
Cardamom ½ tsp	0.4 g	3	0.1 g	0.1 g	0.3 g
Chili powder 1 tsp	0.4 g	8	0.4 g	0.4 g	0.9 g
Dill (dried) 1 tsp	0.4 g	3	0.2 g	0 g	0.1 g
Paprika 1 tsp	0.4 g	6	0.3 g	0.3 g	0.8 g
Black pepper ½ tsp	0.5 g	3	0.1 g	0 g	0.3 g
Parsley (fresh) ¼ cup chopped	0.5 g	5	0.4 g	0.1 g	0.5 g
White pepper ½ tsp	0.5 g	4	0.1 g	0 g	0.3 g
Celery seed 1 tsp	0.6 g	8	0.4 g	0.5 g	0.2 g
Anise seed 1 tsp	0.7 g	7	0.4 g	0.3 g	0.3 g
Bouillon cubes 1 cube	0.7 g	11	0.7 g	0.6 g	0 g
Cinnamon 1 tsp	0.7 g	6	0.1 g	0 g	1.4 g
Cumin 1 tsp	0.7 g	8	0.4 g	0.5 g	0.2 g
Everything bagel seasoning 1 tsp	0.7 g	13	0.4 g	0.8 g	0.4 g
Ginger (fresh) 1 tbsp grated	0.9 g	5	0.1 g	0 g	0.1 g
Pumpkin pie spice 1 tsp	0.9 g	6	0.1 g	0.2 g	0.3 g
Allspice 1 tsp	1 g	5	0.1 g	0.2 g	0.4 g
Ginger (ground) 1 tsp	1 g	6	0.2 g	0.1 g	0.3 g
Fenugreek 1 tsp	1.2 g	12	0.9 g	0.2 g	0.9 g
Lemongrass 1 tbsp chopped	1.2 g	5	0.1 g	0 g	0 g
Turmeric 1 tsp	1.3 g	9	0.3 g	0.1 g	0.7 g
Onion powder 1 tsp	1.5 g	8	0.2 g	0 g	0.4 g
Garlic powder 1 tsp	2 g	10	0.5 g	0 g	0.3 g
Taco seasoning 2 tsp	2.5 g	18	0.3 g	0 g	0.8 g
Sweets & desserts
Sugar-free gelatin ½ cup prepared	0.7 g	10	1.1 g	0 g	0 g
Keto ice cream ½ cup	1 g	140	2 g	13 g	2 g
Low-carb protein bar 1 bar	4 g	190	20 g	8 g	14 g
Meals & takeout
Sashimi 6 slices (3.5 oz)	0 g	158	22 g	7 g	0 g
Chicken salad (mayo-based) ½ cup	0.3 g	255	23 g	17 g	0.3 g
Souvlaki & kebab skewers 2 skewers (about 4½ oz)	0.5 g	343	33 g	23 g	0.3 g
Carnitas 4 oz	0.9 g	340	25 g	26 g	0.1 g
Egg salad ½ cup	1.2 g	251	11 g	22 g	0.2 g
Deviled eggs 4 halves (2 eggs)	1.3 g	253	13 g	21 g	0.1 g
Tandoori chicken 1 leg quarter (meat only)	1.5 g	315	38 g	16 g	1 g
Cheese omelet 3-egg omelet	2 g	377	25 g	29 g	0 g
Miso soup 1 cup	3.8 g	79	8.2 g	3.4 g	1 g
Shrimp scampi 1 entrée, no pasta (about 6 oz shrimp)	4.2 g	394	36 g	24 g	0.2 g
Greek salad 1 side salad	4.7 g	178	4.1 g	16 g	2.2 g
Cobb salad 1 entrée salad	4.8 g	675	47 g	50 g	6.1 g

Limit — small portions 98

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions foods
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Vegetables
Edamame ½ cup shelled	2.9 g	94	9.3 g	4.1 g	4.1 g
Onion ¼ cup chopped	3.1 g	16	0.4 g	0 g	0.7 g	Green onions Onion powder Chives
Pumpkin purée (canned) ¼ cup	3.2 g	21	0.7 g	0.2 g	1.8 g
Carrots 1 medium carrot	4.1 g	25	0.6 g	0.1 g	1.7 g	Celery Radishes Cucumber
Sun-dried tomatoes ¼ cup (oil-packed)	4.9 g	60	1.4 g	3.9 g	1.6 g
Shallots 1 shallot	5.4 g	29	1 g	0 g	1.3 g	Green onions Chives
Beets 1 beet (2" dia)	5.5 g	35	1.3 g	0.1 g	2.3 g	Radishes Red cabbage Turnips
Spaghetti squash 1 cup cubed (raw)	5.5 g	31	0.6 g	0.6 g	1.5 g	Zucchini Hearts of palm Shirataki noodles Pasta swaps →
Leeks ½ cup chopped	5.6 g	27	0.7 g	0.1 g	0.8 g	Green onions Celery Fennel
Celery root ½ cup cubed	5.8 g	33	1.2 g	0.2 g	1.4 g	Cauliflower Turnips
Artichoke 1 medium artichoke	6.5 g	60	4.2 g	0.2 g	6.9 g
Crushed tomatoes ½ cup	6.5 g	39	2 g	0.3 g	2.3 g
Water chestnuts ½ cup sliced (canned)	6.9 g	35	0.6 g	0 g	1.8 g	Jicama Bamboo shoots
Pumpkin 1 cup cubed	7 g	30	1.2 g	0.1 g	0.6 g
Mixed vegetables (frozen) ½ cup cooked	7.9 g	59	2.6 g	0.1 g	4 g	Green beans Broccoli Cauliflower
Rutabaga 1 cup cubed	8.8 g	52	1.5 g	0.2 g	3.2 g	Turnips Radishes Cauliflower
Fruits
Apricots (fresh) 1 apricot	3.2 g	17	0.5 g	0.1 g	0.7 g	Raspberries
Cranberries (fresh) ½ cup	4.2 g	23	0.2 g	0.1 g	1.8 g	Raspberries
Blueberries ¼ cup	4.5 g	21	0.3 g	0.1 g	0.9 g	Raspberries Blackberries
Guava 1 fruit	4.9 g	37	1.4 g	0.5 g	3 g	Strawberries Raspberries
Currants (fresh) ½ cup	5.3 g	31	0.8 g	0.1 g	2.4 g	Raspberries Gooseberries
Mulberries ½ cup	5.7 g	30	1 g	0.3 g	1.2 g	Blackberries Raspberries
Prickly pear 1 fruit	6.1 g	42	0.8 g	0.5 g	3.7 g	Raspberries Strawberries
Plums 1 plum	6.6 g	30	0.5 g	0.2 g	0.9 g	Blackberries
Clementines & mandarins 1 clementine	7.6 g	35	0.6 g	0.1 g	1.3 g	Strawberries Raspberries
Kiwi 1 kiwi	8 g	42	0.8 g	0.4 g	2.1 g	Strawberries Raspberries
Asian pear 1 small fruit	8.6 g	51	0.6 g	0.3 g	4.4 g	Strawberries Jicama
Kumquats 5 kumquats	8.9 g	67	1.8 g	0.8 g	6.2 g	Lemon Strawberries
Meat & poultry
Beef jerky 1 oz	2.6 g	115	9.3 g	7.2 g	0.5 g	Pork rinds Salami
Fish & seafood
Pickled herring 2 oz	5.5 g	149	8.1 g	10 g	0 g	Herring Sardines Smoked salmon
Gefilte fish 2 pieces	6.2 g	71	7.6 g	1.5 g	0 g	Whitefish Smoked salmon Cod
Fried calamari 3 oz	6.6 g	149	15 g	6.4 g	0 g	Squid Octopus Breadcrumbs swaps →
Eggs & dairy
Ultra-filtered milk 1 cup	6 g	120	13 g	4.5 g	0 g	Heavy cream Almond milk (unsweetened) Milk swaps →
Greek yogurt (plain, full-fat) ¾ cup	6.8 g	165	15 g	8.5 g	0 g	Sour cream Cream cheese
Yogurt (plain, whole milk) ¾ cup	7.9 g	104	5.9 g	5.5 g	0 g	Greek yogurt (plain, full-fat) Sour cream
Ricotta ½ cup	9 g	186	9.3 g	13 g	0 g	Cream cheese Mascarpone Cottage cheese
Nuts & seeds
Powdered peanut butter 2 tbsp	4 g	60	6 g	1.5 g	1 g	Almond butter Peanut butter
Mixed nuts 1 oz	4.6 g	166	4.8 g	14 g	2.5 g	Pecans Macadamia nuts Walnuts
Pistachios 1 oz (49 kernels)	4.6 g	157	5.6 g	13 g	3 g	Pecans Macadamia nuts Almonds
Peanut butter 2 tbsp	5.5 g	191	7.1 g	16 g	1.6 g	Almond butter
Sunflower seed butter 2 tbsp	5.6 g	197	5.5 g	18 g	1.8 g	Almond butter Sunflower seeds
Boiled peanuts 1 cup in shell	7.8 g	200	8.5 g	14 g	5.5 g	Peanuts Almonds
Cashew butter 2 tbsp	8.2 g	188	5.6 g	16 g	0.6 g	Almond butter Macadamia nuts
Grains, bread & snacks
Popcorn 1 cup air-popped	5.1 g	31	1 g	0.4 g	1.2 g	Pork rinds Parmesan Chips swaps →
Hominy ½ cup	9.8 g	60	1.2 g	0.7 g	2.1 g	Cauliflower Radishes Pork shoulder
Beans & legumes
Hummus 2 tbsp	2.9 g	71	2.3 g	5.3 g	1.7 g	Guacamole Tahini Beans swaps →
Tempeh 3 oz	6.5 g	163	17 g	9.2 g	0 g
Baking & flours
Vital wheat gluten 2 tbsp	2.4 g	67	14 g	0.3 g	0.1 g
Dark chocolate (70–85%) 2 squares	7 g	120	1.6 g	8.5 g	2.2 g	Sugar-free chocolate chips Unsweetened baking chocolate
Sweeteners
Sucralose packets 1 packet	0.9 g	3	0 g	0 g	0 g	Liquid sucralose Erythritol Stevia (pure extract)
Xylitol 1 tsp	2 g	10	0 g	0 g	0 g	Erythritol Allulose
Sugar-free pancake syrup ¼ cup	6.8 g	31	0.5 g	0 g	0.4 g	Allulose Monk fruit sweetener Liquid sucralose
Yacon syrup 1 tbsp	6.8 g	40	0.1 g	0 g	6.6 g	Allulose Monk fruit sweetener Stevia (pure extract) Syrups swaps →
Drinks
Red wine (dry) 5 fl oz glass	3.8 g	125	0.1 g	0 g	0 g	Alcohol swaps →
White wine (dry) 5 fl oz glass	3.8 g	121	0.1 g	0 g	0 g	Alcohol swaps →
Bloody Mary 1 cocktail	4.7 g	128	1.1 g	0.4 g	0.5 g	Spirits (vodka, gin, whiskey, tequila) Horseradish Hot sauce Alcohol swaps →
Light beer 12 fl oz can	5.8 g	103	0.8 g	0 g	0 g	Ultra-low-carb beer Spirits (vodka, gin, whiskey, tequila) Alcohol swaps →
Kombucha 8 fl oz	7.9 g	31	0 g	0 g	0 g
Tomato & vegetable juice 1 cup	8.5 g	56	2.4 g	0.8 g	1.3 g	Beef bone broth Sparkling water Drinks swaps →
Sake 6 fl oz	8.8 g	235	0.9 g	0 g	0 g	Spirits (vodka, gin, whiskey, tequila) Champagne & sparkling wine (brut) Hard seltzer Alcohol swaps →
Mimosa 1 flute (5 fl oz)	9.6 g	96	0.6 g	0.2 g	0.2 g	Champagne & sparkling wine (brut) Hard seltzer Alcohol swaps →
Irish cream liqueur 1.5 fl oz	9.8 g	154	1.3 g	7.4 g	0 g	Spirits (vodka, gin, whiskey, tequila) Heavy cream Alcohol swaps →
Sauces & condiments
Sriracha 1 tsp	1.1 g	6	0.1 g	0.1 g	0.1 g	Hot sauce
Oyster sauce 1 tbsp	1.9 g	9	0.2 g	0 g	0.1 g	Tamari Fish sauce
Gravy (brown) ¼ cup	2.6 g	31	2.2 g	1.4 g	0.2 g	Xanthan gum Heavy cream Beef bone broth Thickeners swaps →
Balsamic vinegar 1 tbsp	2.7 g	14	0.1 g	0 g	0 g	Red wine vinegar Apple cider vinegar
Coconut aminos 1 tbsp	3 g	15	0 g	0 g	0 g	Tamari
Queso dip 2 tbsp	3.1 g	43	0.9 g	2.9 g	0.2 g	American cheese Salsa Cream cheese
Italian dressing (bottled) 2 tbsp	3.5 g	70	0.1 g	6.1 g	0 g	Olive oil Red wine vinegar Caesar dressing
Steak sauce 1 tbsp	3.5 g	16	0.2 g	0 g	0.3 g	Butter Worcestershire sauce Horseradish
Tartar sauce (bottled) 2 tbsp	3.8 g	63	0.3 g	5 g	0.2 g	Mayonnaise Dill pickles
Thousand Island dressing 2 tbsp	4.2 g	114	0.3 g	11 g	0.2 g	Mayonnaise Sugar-free ketchup Ranch dressing
French dressing (bottled) 2 tbsp	5.2 g	134	0.3 g	13 g	0.8 g	Ranch dressing Blue cheese dressing Olive oil
Asian sesame dressing 2 tbsp	5.8 g	110	1 g	9 g	0.2 g	Sesame oil Rice vinegar (unseasoned) Tamari Sauces swaps →
Vodka sauce (jarred) ½ cup	6.8 g	156	3.8 g	12 g	1.8 g	Alfredo sauce (jarred) Canned tomatoes Heavy cream Sauces swaps →
Peanut sauce 2 tbsp	7.3 g	93	2.3 g	5.8 g	0.6 g	Peanut butter Tamari Lime juice
Marinara sauce (jarred) ½ cup	7.4 g	66	1.8 g	2.1 g	2.4 g	Tomato sauce (plain) Canned tomatoes
Mirin 1 tbsp	8.1 g	43	0.1 g	0 g	0 g	Rice vinegar (unseasoned) Allulose Tamari Sauces swaps →
Gochujang 1 tbsp	8.6 g	40	1 g	0.3 g	0.4 g	Sambal oelek & chili garlic sauce Red pepper flakes Hot sauce Sauces swaps →
Sweets & desserts
Whipped topping (frozen tub) 2 tbsp	1.8 g	25	0.1 g	2 g	0 g	Heavy cream Coconut cream
Fortune cookies 1 cookie	6.6 g	30	0.3 g	0.2 g	0.1 g	Desserts swaps →
Meals & takeout
Chicken and vegetables (stir-fry) 1 cup	6.9 g	145	13 g	7 g	1.4 g	Chicken breast Bok choy Tamari Sauces swaps →
Fajitas (meat & vegetables) 1 order, no tortillas	7.2 g	316	36 g	14 g	2.7 g	Low-carb tortilla Guacamole Sour cream Tortillas swaps →
Cream of mushroom soup (condensed) ½ cup condensed	7.7 g	100	1.7 g	6.7 g	0.9 g	Heavy cream Mushrooms Xanthan gum Thickeners swaps →
Salisbury steak with gravy 1 patty with gravy	8.1 g	209	9.8 g	15 g	1.4 g	Ground beef (80/20) Mushrooms Heavy cream Thickeners swaps →
Meatloaf 1 slice	8.3 g	305	27 g	17 g	0.4 g	Ground beef (80/20) Parmesan Sugar-free ketchup Breadcrumbs swaps →
Saag paneer 1 cup	8.5 g	379	21 g	30 g	4.1 g	Paneer Spinach Heavy cream
Kung pao chicken 1 cup	8.7 g	209	16 g	11 g	2.4 g	Chicken thighs (skin-on) Peanuts Tamari Sauces swaps →
Chicken noodle soup 1 cup	8.9 g	100	7.5 g	2.8 g	1.9 g	Chicken broth Chicken thighs (skin-on) Celery Pasta swaps →
Chicken tikka masala 1 cup (no rice)	9.1 g	386	35 g	22 g	2.6 g	Cauliflower Chicken thighs (skin-on) Heavy cream Rice swaps →
Gumbo 1 cup, without rice	9.1 g	267	16 g	18 g	1.7 g	Smoked sausage Okra Chicken thighs (skin-on) Thickeners swaps →
Beef and broccoli 1 cup	9.3 g	168	11 g	8.5 g	2.4 g	Sirloin steak Broccoli Tamari Sauces swaps →
Egg drop soup 1 cup	9.4 g	65	2.8 g	1.5 g	1 g	Chicken broth Eggs Xanthan gum Thickeners swaps →
Fried chicken 1 breast (with skin & breading)	9.5 g	368	38 g	20 g	0.2 g	Whole chicken Chicken wings Pork rinds Breadcrumbs swaps →
Tuna salad (deli-style) ½ cup	9.6 g	191	16 g	9.4 g	0 g	Tuna (canned) Mayonnaise Dill pickles Sauces swaps →
Thai curry (coconut) 1 cup, no rice	9.8 g	358	20 g	27 g	1.4 g	Coconut milk (canned) Chicken thighs (skin-on) Bamboo shoots Rice swaps →
Bulgogi 1 cup (about 5 oz)	10 g	383	33 g	22 g	1 g	Ribeye steak Tamari Kimchi Sauces swaps →
Caesar salad 1 side salad	11 g	288	7.1 g	23 g	2.9 g	Romaine lettuce Caesar dressing Parmesan Breadcrumbs swaps →

Not keto 390

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto foods
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Vegetables
Sweet pickles ¼ cup chips	7.7 g	35	0.2 g	0.2 g	0.4 g	Dill pickles Sauces swaps →
Lotus root 10 slices (cooked)	12 g	59	1.4 g	0.1 g	2.8 g	Daikon radish Jicama Bamboo shoots Potatoes swaps →
Green peas 1 cup	13 g	117	7.9 g	0.6 g	8.3 g	Snow peas Green beans Edamame
Butternut squash 1 cup cubed	14 g	63	1.4 g	0.1 g	2.8 g	Cauliflower Pumpkin Spaghetti squash Potatoes swaps →
Corn 1 medium ear	17 g	88	3.3 g	1.4 g	2 g	Cauliflower Green beans Zucchini
Parsnips 1 cup sliced	17 g	100	1.6 g	0.4 g	6.5 g	Turnips Celery root Radishes Potatoes swaps →
Pickled beets ½ cup slices	18 g	74	0.9 g	0.1 g	0.9 g	Dill pickles Radishes Red cabbage
French fries 10 fries	19 g	124	2 g	3.9 g	1.9 g	Jicama Turnips Zucchini Potatoes swaps →
Acorn squash 1 cup cubed (baked)	21 g	115	2.3 g	0.3 g	9 g	Zucchini Spaghetti squash Cauliflower Potatoes swaps →
Sweet potatoes 1 cup cubed	23 g	114	2.1 g	0.1 g	4 g	Pumpkin Cauliflower Turnips Potatoes swaps →
Sunchokes 1 cup sliced	24 g	110	3 g	0 g	2.4 g	Turnips Radishes Cauliflower Potatoes swaps →
Potatoes 1 medium baked potato	33 g	164	4.5 g	0.2 g	4 g	Cauliflower Radishes Turnips Potatoes swaps →
Cassava (yuca) ½ cup	37 g	165	1.4 g	0.3 g	1.9 g	Turnips Jicama Radishes Potatoes swaps →
Taro 1 cup sliced (cooked)	39 g	187	0.7 g	0.1 g	6.7 g	Turnips Radishes Daikon radish Potatoes swaps →
Fruits
Figs 1 medium fig	8.1 g	37	0.4 g	0.2 g	1.5 g	Raspberries Fruit swaps →
Maraschino cherries 5 cherries	9.7 g	41	0.1 g	0.1 g	0.8 g	Raspberries Strawberries Fruit swaps →
Watermelon 1 cup diced	11 g	46	0.9 g	0.2 g	0.6 g	Strawberries Raspberries Cucumber Fruit swaps →
Grapefruit ½ grapefruit	11 g	52	0.9 g	0.2 g	2 g	Lemon Raspberries Fruit swaps →
Cantaloupe 1 cup diced	11 g	53	1.3 g	0.3 g	1.4 g	Strawberries Raspberries Fruit swaps →
Peaches 1 medium peach	12 g	59	1.4 g	0.4 g	2.3 g	Raspberries Strawberries Fruit swaps →
Oranges 1 orange	12 g	62	1.2 g	0.2 g	3.1 g	Strawberries Lemon Fruit swaps →
Quince 1 fruit	12 g	52	0.4 g	0.1 g	1.7 g	Raspberries Fruit swaps →
Applesauce (unsweetened) ½ cup	12 g	51	0.2 g	0.1 g	1.3 g	Pumpkin purée (canned) Raspberries Fruit swaps →
Pomegranate ½ cup arils	13 g	72	1.5 g	1 g	3.5 g	Raspberries Fruit swaps →
Papaya 1 cup pieces	13 g	62	0.7 g	0.4 g	2.5 g	Strawberries Fruit swaps →
Honeydew melon 1 cup diced	14 g	61	0.9 g	0.2 g	1.4 g	Strawberries Raspberries Fruit swaps →
Banana chips 1 oz	14 g	145	0.6 g	9.4 g	2.2 g	Shredded coconut (unsweetened) Pork rinds Pecans Chips swaps →
Lychee 10 lychees	15 g	63	0.8 g	0.4 g	1.2 g	Raspberries Strawberries Fruit swaps →
Soursop ½ cup pulp	15 g	74	1.1 g	0.3 g	3.7 g	Strawberries Raspberries Fruit swaps →
Dates 1 Medjool date	16 g	66	0.4 g	0 g	1.6 g	Pecans Sugar-free chocolate chips Fruit swaps →
Pomelo 1 cup sections	16 g	72	1.4 g	0.1 g	1.9 g	Lemon Strawberries Fruit swaps →
Sour cherries 1 cup pitted	16 g	78	1.6 g	0.5 g	2.5 g	Raspberries Blackberries Fruit swaps →
Tamarind ¼ cup pulp	17 g	72	0.8 g	0.2 g	1.5 g	Lime juice Lemon juice Fruit swaps →
Goji berries 1 oz dried	18 g	98	4 g	0.1 g	3.6 g	Raspberries Blackberries Fruit swaps →
Dried apricots ¼ cup halves	18 g	80	1.1 g	0.2 g	2.4 g	Pecans Raspberries Fruit swaps →
Pineapple 1 cup chunks	19 g	83	0.9 g	0.2 g	2.3 g	Strawberries Star fruit Fruit swaps →
Apples 1 medium apple	21 g	95	0.5 g	0.3 g	4.4 g	Strawberries Raspberries Jicama Fruit swaps →
Dried mango 1 oz	21 g	89	0.7 g	0.3 g	0.7 g	Shredded coconut (unsweetened) Pecans Fruit swaps →
Cherries 1 cup pitted	21 g	97	1.6 g	0.3 g	3.2 g	Raspberries Blackberries Fruit swaps →
Pears 1 medium pear	22 g	101	0.6 g	0.2 g	5.5 g	Blackberries Fruit swaps →
Mango 1 cup pieces	22 g	99	1.4 g	0.6 g	2.6 g	Strawberries Raspberries Fruit swaps →
Canned fruit cocktail ½ cup	22 g	91	0.5 g	0.1 g	1.2 g	Raspberries Strawberries Fruit swaps →
Bananas 1 medium banana	24 g	105	1.3 g	0.4 g	3.1 g	Avocado Raspberries Fruit swaps →
Dragon fruit 1 cup cubed	25 g	116	1.2 g	0.4 g	3.1 g	Strawberries Raspberries Star fruit Fruit swaps →
Persimmons 1 fruit	25 g	118	1 g	0.3 g	6 g	Strawberries Raspberries Fruit swaps →
Grapes 1 cup	26 g	104	1.1 g	0.2 g	1.4 g	Raspberries Blackberries Fruit swaps →
Prunes 5 prunes	27 g	115	1 g	0.2 g	3.4 g	Chia seeds Flaxseed (ground) Blackberries Fruit swaps →
Durian ½ cup	28 g	179	1.8 g	6.5 g	4.6 g	Avocado Raspberries Fruit swaps →
Dried cranberries ¼ cup	31 g	123	0.1 g	0.4 g	2.1 g	Pecans Raspberries Pumpkin seeds Fruit swaps →
Raisins 1 small box	32 g	129	1.4 g	0.1 g	1.9 g	Pecans Pumpkin seeds Fruit swaps →
Jackfruit 1 cup sliced	36 g	157	2.8 g	1.1 g	2.5 g	Strawberries Oyster mushrooms Fruit swaps →
Plantains 1 cup boiled	36 g	166	1.5 g	0.1 g	3.6 g	Turnips Jicama Cauliflower Potatoes swaps →
Fish & seafood
Imitation crab 3 oz	12 g	81	6.5 g	0.4 g	0.4 g	Crab Shrimp Tuna (canned)
Fried shrimp (breaded) 4 oz	13 g	273	24 g	14 g	0.5 g	Shrimp Pork rinds Almond flour Breadcrumbs swaps →
Fish sticks 4 sticks	23 g	310	12 g	18 g	1.7 g	Cod Pork rinds Tilapia Breadcrumbs swaps →
Eggs & dairy
Coffee creamer (flavored) 1 tbsp	5.1 g	38	0.1 g	2 g	0.2 g	Heavy cream Half-and-half Milk swaps →
Goat milk 1 cup	11 g	168	8.7 g	10 g	0 g	Heavy cream Almond milk (unsweetened) Milk swaps →
Kefir (plain) 1 cup	12 g	104	9.2 g	2.5 g	0 g	Greek yogurt (plain, full-fat) Sour cream Milk swaps →
Buttermilk 1 cup	12 g	98	8.1 g	2.6 g	0 g	Sour cream Heavy cream Milk swaps →
Whole milk 1 cup	12 g	149	7.7 g	7.9 g	0 g	Almond milk (unsweetened) Heavy cream Soy milk (unsweetened) Milk swaps →
Skim milk 1 cup	12 g	83	8.3 g	0.2 g	0 g	Almond milk (unsweetened) Heavy cream Milk swaps →
Evaporated milk ½ cup	13 g	169	8.6 g	9.5 g	0 g	Heavy cream Half-and-half Milk swaps →
Ice cream ½ cup	15 g	137	2.3 g	7.3 g	0.5 g	Heavy cream Erythritol Desserts swaps →
Sweetened condensed milk 2 tbsp	21 g	122	3 g	3.3 g	0 g	Heavy cream Desserts swaps →
Fruit yogurt ¾ cup	21 g	180	13 g	5.1 g	0 g	Greek yogurt (plain, full-fat) Raspberries Desserts swaps →
Nuts & seeds
Cashews 1 oz	7.5 g	155	5.1 g	12 g	0.9 g	Macadamia nuts Pecans Almonds
Sweetened coconut flakes ¼ cup	9.9 g	115	0.7 g	8.2 g	1 g	Shredded coconut (unsweetened) Sugar swaps →
Chestnuts 1 oz	13 g	69	0.9 g	0.6 g	1.4 g	Pecans Hazelnuts
Grains, bread & snacks
Crackers 5 crackers	11 g	63	1.4 g	1.3 g	0.4 g	Parmesan Almond flour Flaxseed (ground) Chips swaps →
Rye bread 1 slice	14 g	83	2.7 g	1.1 g	1.9 g	Flaxseed (ground) Bread swaps →
Rice cakes 2 cakes	14 g	70	1.5 g	0.5 g	0.8 g	Flaxseed (ground) Parmesan Cucumber Chips swaps →
Potato chips 1 oz (about 15 chips)	14 g	149	1.8 g	9.5 g	0.9 g	Pork rinds Parmesan Pepperoni Chips swaps →
Granola bar 1 bar	15 g	118	2.5 g	5 g	1.3 g	Almonds Pecans Cereal swaps →
Taco & tostada shells 2 shells	15 g	124	1.7 g	5.7 g	1.7 g	Cheddar cheese Iceberg lettuce Low-carb tortilla Tortillas swaps →
Whole-wheat tortilla & wraps 1 tortilla (8")	15 g	127	4 g	4 g	4 g	Low-carb tortilla Romaine lettuce Collard greens Tortillas swaps →
Cheese puffs 1 oz	15 g	159	1.5 g	10 g	0.2 g	Pork rinds Parmesan Cheddar cheese Chips swaps →
Cheese crackers 1 oz (snack bag)	16 g	137	3.1 g	6.4 g	0.6 g	Parmesan Cheddar cheese Pork rinds Chips swaps →
Veggie straws & chips 1 oz	17 g	130	1 g	7 g	0.5 g	Pork rinds Parmesan Cucumber Chips swaps →
Garlic bread 1 slice	17 g	151	3.6 g	7.1 g	1.1 g	Mozzarella (shredded) Almond flour Garlic Bread swaps →
Tortilla chips 1 oz (about 10 chips)	18 g	132	2 g	5.8 g	1.5 g	Pork rinds Cheddar cheese Cucumber Chips swaps →
Pita chips 1 oz	18 g	128	3.3 g	4.3 g	1.1 g	Cucumber Pork rinds Celery Chips swaps →
Stuffing ½ cup	18 g	195	2.7 g	12 g	0.8 g	Keto bread (store-bought) Celery Breakfast sausage Breadcrumbs swaps →
Corn tortilla 2 tortillas	18 g	105	2.7 g	1.4 g	3 g	Low-carb tortilla Iceberg lettuce Cheddar cheese Tortillas swaps →
Cookies 2 cookies	19 g	133	1.1 g	5.9 g	0.5 g	Almond flour Erythritol Sugar-free chocolate chips Desserts swaps →
Caramel popcorn 1 oz	21 g	121	1.1 g	3.6 g	1.5 g	Pecans Pork rinds Chips swaps →
Graham crackers 2 full sheets	21 g	120	1.9 g	3 g	1 g	Almond flour Pecans Butter Chips swaps →
Hamburger & hot dog buns 1 bun	21 g	123	4.3 g	1.7 g	0.8 g	Iceberg lettuce Portobello mushrooms Keto bread (store-bought) Bread swaps →
Pancakes 2 pancakes (4")	22 g	173	4.9 g	7.4 g	0 g	Almond flour Cream cheese Eggs Cereal swaps →
Pretzels 1 oz	22 g	108	2.8 g	0.8 g	1 g	Pork rinds Almonds Chips swaps →
Wonton & egg roll wrappers 5 wonton wrappers	22 g	116	3.9 g	0.6 g	0.7 g	Cabbage Napa cabbage Daikon radish Flour swaps →
Matzo 1 sheet	23 g	111	2.8 g	0.4 g	0.8 g	Almond flour Flaxseed (ground) Parmesan Chips swaps →
Oats (rolled) ½ cup dry	23 g	152	5.3 g	2.6 g	4 g	Hemp hearts Chia seeds Flaxseed (ground) Cereal swaps →
English muffin 1 muffin	23 g	129	5.1 g	1 g	2 g	Almond flour Portobello mushrooms Bread swaps →
Whole wheat bread 2 slices	24 g	161	8 g	2.2 g	3.8 g	Almond flour Flaxseed (ground) Bread swaps →
Breakfast cereal 1 cup	24 g	108	1.7 g	0.3 g	0.8 g	Pecans Shredded coconut (unsweetened) Almond milk (unsweetened) Cereal swaps →
Cream of wheat (farina) 1 cup cooked	24 g	132	4.4 g	0.8 g	1.9 g	Hemp hearts Flaxseed (ground) Chia seeds Cereal swaps →
Soba noodles 1 cup cooked	24 g	113	5.8 g	0.1 g	0 g	Shirataki noodles Kelp Zucchini Pasta swaps →
Croissant 1 medium	25 g	231	4.7 g	12 g	1.5 g	Almond flour Mozzarella (shredded) Butter Bread swaps →
Hush puppies 3 hush puppies	25 g	195	4.1 g	8.7 g	1.9 g	Almond flour Cheddar cheese Jalapeño Flour swaps →
Bulgur 1 cup cooked	26 g	151	5.6 g	0.4 g	8.2 g	Cauliflower Parsley (fresh) Hemp hearts Rice swaps →
Buttermilk biscuits 1 medium biscuit	27 g	172	3.2 g	5.6 g	0.7 g	Almond flour Cheddar cheese Butter Bread swaps →
White bread 2 slices	27 g	154	5.1 g	1.9 g	1.6 g	Romaine lettuce Almond flour Portobello mushrooms Bread swaps →
Granola ½ cup	27 g	298	8.3 g	15 g	5.4 g	Pecans Shredded coconut (unsweetened) Pumpkin seeds Cereal swaps →
Sourdough bread 1 slice	28 g	152	6 g	1.4 g	1.2 g	Almond flour Bread swaps →
Waffles 2 frozen waffles	29 g	200	4.5 g	6.8 g	1.5 g	Eggs Mozzarella (shredded) Almond flour Cereal swaps →
Pizza 1 slice	29 g	287	11 g	13 g	2.4 g	Mozzarella (shredded) Almond flour Cauliflower Pizza swaps →
Buckwheat (kasha) 1 cup cooked	29 g	155	5.7 g	1 g	4.5 g	Cauliflower Hemp hearts Rice swaps →
Flavored instant oatmeal 1 packet (dry)	30 g	166	4 g	2 g	3.1 g	Hemp hearts Chia seeds Flaxseed (ground) Cereal swaps →
Chickpea pasta 2 oz dry (about 1 cup cooked)	30 g	190	11 g	3 g	5 g	Shirataki noodles Hearts of palm Zucchini Pasta swaps →
Whole-wheat pasta 1 cup cooked	31 g	174	7 g	2 g	4.6 g	Shirataki noodles Hearts of palm Zucchini Pasta swaps →
Cornbread 1 piece	31 g	198	4 g	5.7 g	1.4 g	Almond flour Coconut flour Jalapeño Bread swaps →
Wild rice 1 cup cooked	32 g	166	6.5 g	0.6 g	3 g	Cauliflower Mushrooms Hemp hearts Rice swaps →
Pita bread 1 large pita (6½")	32 g	165	5.5 g	0.7 g	1.3 g	Low-carb tortilla Romaine lettuce Cucumber Bread swaps →
Flour tortilla 1 tortilla (10")	33 g	220	5.9 g	5.8 g	2.5 g	Low-carb tortilla Romaine lettuce Collard greens Tortillas swaps →
Arepas 1 arepa	34 g	215	5.4 g	5.3 g	2.5 g	Queso fresco Avocado Pork shoulder Tortillas swaps →
Quinoa 1 cup cooked	34 g	222	8.1 g	3.6 g	5.2 g	Cauliflower Hemp hearts Rice swaps →
Couscous 1 cup cooked	34 g	176	6 g	0.3 g	2.2 g	Cauliflower Rice swaps →
Mexican rice 1 cup	35 g	215	3.8 g	6.1 g	1.4 g	Cauliflower Green bell pepper Salsa Rice swaps →
Grits & polenta 1 cup cooked	36 g	182	4.4 g	1.2 g	2.1 g	Cauliflower Cheddar cheese Cream cheese Cereal swaps →
Pasta 1 cup cooked	36 g	196	7.2 g	1.2 g	2.2 g	Zucchini Shirataki noodles Hearts of palm Pasta swaps →
Barley 1 cup cooked	38 g	193	3.5 g	0.7 g	6 g	Cauliflower Rice swaps →
Egg noodles 1 cup cooked	38 g	221	7.3 g	3.3 g	1.9 g	Cabbage Shirataki noodles Pasta swaps →
Rice noodles 1 cup cooked	41 g	190	3.2 g	0.4 g	1.8 g	Shirataki noodles Bean sprouts Zucchini Pasta swaps →
Udon noodles 1 pack (single serving)	42 g	210	5.2 g	0.8 g	1.6 g	Shirataki noodles Beef bone broth Napa cabbage Pasta swaps →
Naan 1 piece	43 g	262	8.7 g	5.1 g	2 g	Mozzarella (shredded) Almond flour Cauliflower Bread swaps →
White rice 1 cup cooked	44 g	205	4.3 g	0.4 g	0.6 g	Cauliflower Shirataki noodles Hearts of palm Rice swaps →
Instant ramen noodles 1 package (3 oz)	47 g	356	8.2 g	14 g	2.3 g	Shirataki noodles Chicken broth Eggs Pasta swaps →
Brown rice 1 cup cooked	48 g	248	5.5 g	2 g	3.2 g	Cauliflower Shirataki noodles Rice swaps →
Bagels 1 medium bagel	53 g	277	11 g	1.4 g	1.7 g	Mozzarella (shredded) Almond flour Bread swaps →
Gnocchi 1 cup	54 g	269	6.5 g	0.6 g	3.2 g	Mozzarella (shredded) Egg yolks Cauliflower Pasta swaps →
Soft pretzel 1 medium	78 g	389	9.4 g	3.6 g	2 g	Mozzarella (shredded) Almond flour Mustard Bread swaps →
Beans & legumes
Urad dal (black gram) ½ cup cooked	11 g	95	6.8 g	0.5 g	5.8 g	Black soybeans (canned) Cauliflower Beans swaps →
Mung beans ½ cup cooked	12 g	106	7.1 g	0.4 g	7.7 g	Bean sprouts Black soybeans (canned) Beans swaps →
Refried beans ½ cup	12 g	107	5.9 g	2.4 g	4.4 g	Black soybeans (canned) Guacamole Beans swaps →
Fava beans ½ cup cooked	12 g	94	6.5 g	0.3 g	4.6 g	Black soybeans (canned) Green beans Beans swaps →
Lentils ½ cup cooked	12 g	115	8.9 g	0.4 g	7.8 g	Cauliflower Black soybeans (canned) Beans swaps →
Black-eyed peas ½ cup cooked	12 g	100	6.6 g	0.5 g	5.6 g	Black soybeans (canned) Green beans Collard greens Beans swaps →
Split peas ½ cup cooked	13 g	116	8.2 g	0.4 g	8.1 g	Black soybeans (canned) Cauliflower Beans swaps →
Black beans ½ cup cooked	13 g	114	7.6 g	0.5 g	7.5 g	Black soybeans (canned) Ground beef (80/20) Mushrooms Beans swaps →
Lima beans ½ cup cooked	13 g	95	6 g	0.3 g	4.3 g	Green beans Black soybeans (canned) Beans swaps →
Pigeon peas ½ cup cooked	14 g	102	5.7 g	0.3 g	5.6 g	Black soybeans (canned) Cauliflower Beans swaps →
Navy beans ½ cup cooked	14 g	127	7.5 g	0.6 g	9.6 g	Black soybeans (canned) Beans swaps →
Kidney beans ½ cup cooked	15 g	113	7.7 g	0.4 g	5.7 g	Black soybeans (canned) Ground beef (80/20) Beans swaps →
Pinto beans ½ cup cooked	15 g	123	7.7 g	0.6 g	7.7 g	Black soybeans (canned) Beans swaps →
Chickpeas ½ cup cooked	16 g	134	7.3 g	2.1 g	6.2 g	Cauliflower Pumpkin seeds Beans swaps →
Adzuki beans ½ cup cooked	20 g	147	8.6 g	0.1 g	8.4 g	Black soybeans (canned) Beans swaps →
Baked beans ½ cup	22 g	119	6 g	0.5 g	5.2 g	Black soybeans (canned) Beans swaps →
Baking & flours
Arrowroot powder 1 tbsp	6.8 g	29	0 g	0 g	0.3 g	Xanthan gum Thickeners swaps →
Cornstarch 1 tbsp	7.2 g	30	0 g	0 g	0.1 g	Xanthan gum Heavy cream Egg yolks Thickeners swaps →
Pie crust ⅛ of a 9" crust	8.3 g	82	1.1 g	4.7 g	0.5 g	Almond flour Butter Coconut flour Flour swaps →
Chocolate chips (semisweet) 1 tbsp	8.4 g	70	0.6 g	4.4 g	0.9 g	Sugar-free chocolate chips Unsweetened baking chocolate Desserts swaps →
Chickpea flour ¼ cup	11 g	89	5.1 g	1.5 g	2.5 g	Almond flour Lupin flour Coconut flour Flour swaps →
Almond paste & marzipan 1 oz	12 g	128	2.5 g	7.8 g	1.3 g	Almond flour Almond butter Erythritol Desserts swaps →
Oat flour ¼ cup	15 g	105	3.8 g	2.4 g	1.7 g	Almond flour Oat fiber Flaxseed (ground) Flour swaps →
Bread crumbs ¼ cup	18 g	107	3.6 g	1.4 g	1.2 g	Pork rinds Parmesan Almond flour Breadcrumbs swaps →
Cornmeal ¼ cup	22 g	112	2.5 g	1.1 g	2.3 g	Almond flour Pork rinds Flour swaps →
Frosting (store-bought) 2 tbsp	22 g	138	0 g	5.4 g	0 g	Cream cheese Butter Erythritol Desserts swaps →
Wheat flour ¼ cup	23 g	113	3.2 g	0.3 g	0.8 g	Almond flour Coconut flour Lupin flour Flour swaps →
Tapioca flour ¼ cup	26 g	107	0.1 g	0 g	0.3 g	Almond flour Xanthan gum Psyllium husk powder Flour swaps →
Cassava flour ¼ cup	29 g	130	0.5 g	0.2 g	2 g	Almond flour Coconut flour Lupin flour Flour swaps →
Semolina ¼ cup	29 g	151	5.3 g	0.4 g	1.6 g	Lupin flour Almond flour Eggs Flour swaps →
Rice flour ¼ cup	31 g	146	2.4 g	0.6 g	1 g	Almond flour Coconut flour Flour swaps →
Pancake & baking mix ⅓ cup dry mix	37 g	191	5.1 g	1.6 g	1.5 g	Almond flour Cream cheese Eggs Flour swaps →
Sweeteners
Maltodextrin 1 tbsp	7.6 g	30	0 g	0 g	0 g	Erythritol Allulose Stevia (pure extract) Sugar swaps →
Powdered sugar 1 tbsp	8 g	31	0 g	0 g	0 g	Erythritol Sugar swaps →
Maltitol 1 tbsp	9 g	25	0 g	0 g	0 g	Erythritol Allulose Stevia (pure extract)
Simple syrup ½ fl oz	9.5 g	37	0 g	0 g	0 g	Liquid sucralose Allulose Stevia (pure extract) Syrups swaps →
Coconut sugar 1 tbsp	12 g	45	0.1 g	0 g	0 g	Monk fruit sweetener Allulose Sugar swaps →
Dextrose (glucose) 1 tbsp	12 g	45	0 g	0 g	0 g	Erythritol Allulose Stevia (pure extract) Sugar swaps →
Sugar 1 tbsp	13 g	48	0 g	0 g	0 g	Erythritol Allulose Monk fruit sweetener Sugar swaps →
Maple syrup 1 tbsp	13 g	52	0 g	0 g	0 g	Allulose Monk fruit sweetener Syrups swaps →
Brown sugar 1 tbsp packed	14 g	52	0 g	0 g	0 g	Monk fruit sweetener Allulose Sugar swaps →
Jam & jelly 1 tbsp	14 g	56	0.1 g	0 g	0.2 g	Chia seeds Raspberries Syrups swaps →
Date syrup & date sugar 1 tbsp	15 g	60	0.2 g	0 g	0.1 g	Allulose Monk fruit sweetener Syrups swaps →
Molasses 1 tbsp	15 g	58	0 g	0 g	0 g	Monk fruit sweetener Syrups swaps →
Agave nectar 1 tbsp	16 g	65	0 g	0.1 g	0 g	Allulose Stevia (pure extract) Syrups swaps →
Corn syrup 1 tbsp	17 g	62	0 g	0 g	0 g	Allulose Syrups swaps →
Honey 1 tbsp	17 g	64	0.1 g	0 g	0 g	Allulose Monk fruit sweetener Syrups swaps →
Flavored coffee syrup 1 fl oz (about 4 pumps)	20 g	80	0 g	0 g	0 g	Liquid sucralose Stevia (pure extract) Monk fruit sweetener Syrups swaps →
Caramel sauce 2 tbsp	23 g	89	0.5 g	0 g	0 g	Allulose Heavy cream Butter Syrups swaps →
Chocolate syrup 2 tbsp	24 g	109	0.8 g	0.4 g	1 g	Cocoa powder (unsweetened) Allulose Unsweetened baking chocolate Syrups swaps →
Pancake syrup ¼ cup	49 g	187	0 g	0 g	0 g	Sugar-free pancake syrup Allulose Syrups swaps →
Drinks
Coconut water 1 cup	10 g	44	0.5 g	0 g	0 g	Beef bone broth Sparkling water Drinks swaps →
Beer (regular) 12 fl oz can	13 g	153	1.6 g	0 g	0 g	Ultra-low-carb beer Spirits (vodka, gin, whiskey, tequila) Red wine (dry) Alcohol swaps →
Moscow mule 1 mug	14 g	158	0 g	0 g	0 g	Spirits (vodka, gin, whiskey, tequila) Lime juice Sparkling water Alcohol swaps →
Mojito 1 cocktail	14 g	157	0.2 g	0 g	0.2 g	Spirits (vodka, gin, whiskey, tequila) Lime juice Sparkling water Alcohol swaps →
Whiskey sour 1 drink	14 g	158	0 g	0 g	0 g	Spirits (vodka, gin, whiskey, tequila) Lemon juice Stevia (pure extract) Alcohol swaps →
Dessert wine 3.5 fl oz glass	14 g	165	0.2 g	0 g	0 g	Red wine (dry) White wine (dry) Champagne & sparkling wine (brut) Alcohol swaps →
Oat milk 1 cup	14 g	120	3 g	5 g	1.9 g	Almond milk (unsweetened) Soy milk (unsweetened) Coconut milk (carton, unsweetened) Milk swaps →
Sangria 1 glass (6½ fl oz)	17 g	176	0.4 g	0 g	0.6 g	Red wine (dry) Sparkling water Hard seltzer Alcohol swaps →
Latte 16 fl oz (2% milk)	20 g	207	13 g	7.8 g	0 g	Coffee (black) Heavy cream Half-and-half Milk swaps →
Eggnog 1 cup	20 g	224	12 g	11 g	0 g	Heavy cream Egg yolks Almond milk (unsweetened) Drinks swaps →
Hard cider 12 fl oz	21 g	199	0 g	0 g	0 g	Hard seltzer Ultra-low-carb beer Champagne & sparkling wine (brut) Alcohol swaps →
Rice milk 1 cup	21 g	113	0.7 g	2.3 g	0.7 g	Almond milk (unsweetened) Coconut milk (carton, unsweetened) Milk swaps →
Coffee liqueur 1.5 fl oz	24 g	175	0.1 g	0.2 g	0 g	Spirits (vodka, gin, whiskey, tequila) Coffee (black) Alcohol swaps →
Hot chocolate 1 cup	24 g	193	8.8 g	5.9 g	2.5 g	Cocoa powder (unsweetened) Almond milk (unsweetened) Heavy cream Drinks swaps →
Orange juice 1 cup	25 g	112	1.7 g	0.5 g	0.5 g	Sparkling water Lemon juice Drinks swaps →
Lemonade 1 cup	26 g	99	0.2 g	0.1 g	0 g	Lemon juice Sparkling water Stevia (pure extract) Drinks swaps →
Horchata 1 cup	26 g	123	1.1 g	1.6 g	0 g	Almond milk (unsweetened) Cinnamon Liquid sucralose Drinks swaps →
Margarita 1 drink (about 6 fl oz)	27 g	241	0.2 g	0.2 g	0 g	Spirits (vodka, gin, whiskey, tequila) Lime juice Sparkling water Alcohol swaps →
Apple juice 1 cup	28 g	114	0.2 g	0.3 g	0.5 g	Sparkling water Tea (unsweetened) Drinks swaps →
Daiquiri (frozen or premixed) 1 cocktail (6 fl oz)	29 g	231	0 g	0 g	0 g	Spirits (vodka, gin, whiskey, tequila) Lime juice Stevia (pure extract) Alcohol swaps →
Piña colada 1 cocktail (4.5 fl oz)	32 g	245	0.6 g	2.7 g	0.4 g	Spirits (vodka, gin, whiskey, tequila) Coconut cream Sparkling water Alcohol swaps →
Tonic water 12 fl oz	32 g	124	0 g	0 g	0 g	Sparkling water Diet soda Drinks swaps →
Cranberry juice cocktail 1 cup	34 g	137	0 g	0.3 g	0 g	Sparkling water Diet soda Drinks swaps →
Matcha latte 16 fl oz (2% milk)	34 g	276	15 g	8.3 g	1.8 g	Tea (unsweetened) Almond milk (unsweetened) Heavy cream Drinks swaps →
Soda (regular) 12 fl oz can	38 g	155	0 g	0.9 g	0 g	Diet soda Sparkling water Tea (unsweetened) Drinks swaps →
Sports drink 20 fl oz bottle	39 g	158	0 g	0 g	0 g	Zero-sugar sports & electrolyte drink Beef bone broth Sparkling water Drinks swaps →
Chai latte 16 fl oz (2% milk)	45 g	246	7.6 g	4.7 g	0 g	Tea (unsweetened) Heavy cream Cinnamon Drinks swaps →
Café mocha 16 fl oz with whipped cream	46 g	341	13 g	11 g	1.4 g	Coffee (black) Cocoa powder (unsweetened) Heavy cream Drinks swaps →
Blended & bottled coffee drinks 1 bottle (13.7 fl oz)	51 g	288	8 g	5.6 g	0 g	Coffee (black) Heavy cream Liquid sucralose Drinks swaps →
Sweet tea 16 fl oz bottle	53 g	220	0 g	1.1 g	0 g	Tea (unsweetened) Stevia (pure extract) Monk fruit sweetener Drinks swaps →
Bubble tea 16 fl oz with pearls	54 g	260	4 g	4 g	0 g	Tea (unsweetened) Heavy cream Liquid sucralose Drinks swaps →
Energy drink 16 fl oz can	54 g	216	0 g	0 g	0 g	Sugar-free energy drink Coffee (black) Tea (unsweetened) Drinks swaps →
Milkshake 16 fl oz shake	62 g	493	11 g	22 g	3 g	Heavy cream Keto ice cream Almond milk (unsweetened) Desserts swaps →
Fruit smoothie 16 fl oz	66 g	301	4 g	0.6 g	4.2 g	Almond milk (unsweetened) Raspberries Avocado Drinks swaps →
Sauces & condiments
Ketchup 1 tbsp	4.6 g	17	0.2 g	0 g	0.1 g	Sugar-free ketchup Mustard Mayonnaise Sauces swaps →
Sweet relish 1 tbsp	5.1 g	20	0.1 g	0.1 g	0.2 g	Dill pickles Sauces swaps →
Teriyaki sauce 2 tbsp	5.6 g	32	2.1 g	0 g	0 g	Tamari Soy sauce Sauces swaps →
Hoisin sauce 1 tbsp	6.6 g	35	0.5 g	0.5 g	0.4 g	Tamari Sauces swaps →
Honey mustard 2 tbsp	6.9 g	139	0.3 g	12 g	0.1 g	Mustard Ranch dressing Sauces swaps →
Cocktail sauce 2 tbsp	7.9 g	38	0.4 g	0.3 g	0.5 g	Sugar-free ketchup Horseradish Lemon juice Sauces swaps →
Sweet chili sauce 1 tbsp	10 g	41	0.1 g	0.1 g	0.1 g	Sriracha Hot sauce Red pepper flakes Sauces swaps →
Mango chutney 1 tbsp	12 g	50	0.1 g	0 g	0.2 g	Tzatziki Cilantro Mint (fresh) Sauces swaps →
Sweet and sour sauce 2 tbsp	13 g	54	0.1 g	0 g	0 g	Hot sauce Sauces swaps →
BBQ sauce 2 tbsp	14 g	58	0.3 g	0.2 g	0.3 g	Sugar-free ketchup Hot sauce Sauces swaps →
Chocolate hazelnut spread 2 tbsp	21 g	199	2 g	11 g	2 g	Almond butter Hazelnuts Cocoa powder (unsweetened) Desserts swaps →
Cranberry sauce ¼ cup	27 g	110	0.6 g	0.1 g	0.8 g	Cranberries (fresh) Allulose Erythritol Sauces swaps →
Sweets & desserts
Ice pops 1 pop (1.75 fl oz)	10 g	41	0 g	0.1 g	0 g	Sugar-free gelatin Raspberries Desserts swaps →
Chocolate truffles 2 truffles	10 g	122	1.5 g	8.1 g	0.6 g	Unsweetened baking chocolate Heavy cream Cocoa powder (unsweetened) Desserts swaps →
Fudge 1 piece	13 g	70	0.4 g	1.8 g	0.3 g	Unsweetened baking chocolate Cream cheese Desserts swaps →
Sugar-free chocolate candy (maltitol) 3 pieces	15 g	160	2 g	13 g	4 g	Sugar-free chocolate chips Unsweetened baking chocolate Dark chocolate (70–85%) Desserts swaps →
Chocolate mousse 1 ramekin (about ½ cup)	16 g	225	4.1 g	16 g	0.6 g	Heavy cream Cocoa powder (unsweetened) Erythritol Desserts swaps →
Halva 1 oz	16 g	131	3.5 g	6 g	1.3 g	Tahini Sesame seeds Allulose Desserts swaps →
Angel food cake 1 slice (1/12 cake)	16 g	72	1.7 g	0.2 g	0.4 g	Raspberries Heavy cream Almond flour Desserts swaps →
Panna cotta 1 ramekin	16 g	346	4.5 g	30 g	0 g	Heavy cream Gelatin (unflavored) Erythritol Desserts swaps →
White chocolate 1 oz	17 g	151	1.6 g	9 g	0.1 g	Cocoa butter Sugar-free chocolate chips Desserts swaps →
Rice pudding ½ cup	17 g	99	3 g	2 g	0.3 g	Chia seeds Cauliflower Heavy cream Desserts swaps →
Hard candy 3 pieces	18 g	71	0 g	0 g	0 g	Desserts swaps →
Crispy rice treats 1 small bar	18 g	92	0.7 g	2 g	0 g	Low-carb protein bar Pecans Desserts swaps →
Chocolate-covered peanuts & almonds 10 pieces	18 g	208	5.2 g	13 g	1.9 g	Almonds Peanuts Sugar-free chocolate chips Desserts swaps →
Fruit leather 1 roll	18 g	78	0 g	0.6 g	0 g	Raspberries Strawberries Sugar-free gelatin Desserts swaps →
Biscotti 1 biscotto	18 g	116	2.9 g	3.3 g	0.9 g	Almonds Almond flour Pecans Desserts swaps →
Toffee 1 oz	18 g	157	0.3 g	9.2 g	0 g	Allulose Butter Pecans Desserts swaps →
Gelatin dessert (regular) ½ cup	19 g	81	1.6 g	0 g	0 g	Sugar-free gelatin Desserts swaps →
Baklava 1 piece (2" square)	20 g	234	3.1 g	16 g	1.2 g	Walnuts Pecans Butter Desserts swaps →
Sherbet & sorbet ½ cup	22 g	107	0.8 g	1.5 g	1 g	Keto ice cream Raspberries Desserts swaps →
Gummy candy 10 gummy bears	22 g	87	0 g	0 g	0 g	Sugar-free gelatin Raspberries Desserts swaps →
Churros 2 churros (5")	22 g	208	2.9 g	12 g	0.8 g	Almond flour Cinnamon Erythritol Desserts swaps →
Caramels 3 pieces	23 g	115	1.4 g	2.4 g	0 g	Allulose Heavy cream Desserts swaps →
Peanut butter cups 1 pack (2 cups)	23 g	232	4.6 g	14 g	1.6 g	Peanut butter Sugar-free chocolate chips Desserts swaps →
Marshmallows 4 regular	24 g	92	0.5 g	0.1 g	0 g	Gelatin (unflavored) Allulose Desserts swaps →
Sandwich cookies 3 cookies	25 g	167	1.9 g	6.9 g	1 g	Almond flour Cocoa powder (unsweetened) Cream cheese Desserts swaps →
Crème brûlée 1 ramekin	25 g	486	6 g	41 g	0 g	Heavy cream Egg yolks Allulose Desserts swaps →
Milk chocolate 1 bar (1.55 oz)	25 g	235	3.4 g	13 g	1.5 g	Dark chocolate (70–85%) Sugar-free chocolate chips Unsweetened baking chocolate Desserts swaps →
Pudding 1 cup (4 oz)	25 g	153	2.3 g	5 g	0 g	Heavy cream Chia seeds Cocoa powder (unsweetened) Desserts swaps →
Cannoli 1 cannoli	25 g	220	4.4 g	11 g	0.6 g	Ricotta Sugar-free chocolate chips Erythritol Desserts swaps →
Danish pastry 1 pastry	26 g	266	5.7 g	16 g	0.7 g	Cream cheese Almond flour Desserts swaps →
Jelly beans 10 large	26 g	105	0 g	0 g	0.1 g	Raspberries Strawberries Desserts swaps →
Coffee cake 1 piece	28 g	263	4.3 g	15 g	1.3 g	Almond flour Cinnamon Erythritol Desserts swaps →
Cupcakes 1 cupcake	29 g	200	1.8 g	8 g	1.6 g	Almond flour Cream cheese Erythritol Desserts swaps →
Donuts 1 medium glazed	29 g	269	3.9 g	15 g	1.3 g	Almond flour Cream cheese Desserts swaps →
Cheesecake 1 slice	31 g	401	6.9 g	28 g	0.5 g	Cream cheese Almond flour Erythritol Desserts swaps →
Banana bread 1 slice	32 g	196	2.6 g	6.3 g	0.7 g	Almond flour Zucchini Desserts swaps →
Tiramisu 1 piece	32 g	479	7.3 g	37 g	0.7 g	Mascarpone Heavy cream Cocoa powder (unsweetened) Desserts swaps →
Pound cake 1 slice (1/6 loaf)	32 g	215	3.1 g	8.5 g	0.4 g	Almond flour Erythritol Desserts swaps →
Candy bar (chocolate, caramel & nougat) 1 bar (2 oz)	34 g	280	4.3 g	14 g	1.3 g	Dark chocolate (70–85%) Low-carb protein bar Pecans Desserts swaps →
Brownies 1 large square	35 g	227	2.7 g	9.1 g	1.2 g	Almond flour Cocoa powder (unsweetened) Sugar-free chocolate chips Desserts swaps →
Flan ½ cup	35 g	222	6.9 g	6.2 g	0 g	Eggs Heavy cream Allulose Desserts swaps →
Licorice 4 twists	36 g	157	1.2 g	1 g	0 g	Desserts swaps →
Toaster pastries 1 pastry	37 g	210	2.3 g	5.4 g	0.5 g	Almond flour Cream cheese Cereal swaps →
Vanilla cake (frosted) 1 slice	38 g	262	2 g	12 g	0.2 g	Almond flour Coconut flour Erythritol Desserts swaps →
Cinnamon rolls 1 large roll	40 g	309	5.1 g	14 g	2 g	Mozzarella (shredded) Almond flour Cinnamon Desserts swaps →
Apple pie 1 slice (⅛ of 9" pie)	41 g	296	2.4 g	14 g	2 g	Zucchini Almond flour Cinnamon Desserts swaps →
Pumpkin pie 1 slice (⅛ pie)	41 g	301	4.8 g	12 g	2.2 g	Pumpkin purée (canned) Almond flour Erythritol Desserts swaps →
Éclairs & cream puffs 1 éclair (4 oz)	41 g	377	5 g	21 g	1 g	Heavy cream Almond flour Desserts swaps →
Apple crisp & fruit crumble ½ cup	42 g	227	2.5 g	4.8 g	2 g	Raspberries Pecans Almond flour Desserts swaps →
Peach cobbler ¾ cup	43 g	249	3 g	7.1 g	1.9 g	Raspberries Blackberries Almond flour Desserts swaps →
Cream pie 1 slice (⅛ pie)	46 g	387	6.3 g	20 g	1 g	Heavy cream Egg yolks Almond flour Desserts swaps →
Key lime pie 1 slice (⅛ pie)	48 g	371	7.4 g	17 g	0.7 g	Lime juice Heavy cream Almond flour Desserts swaps →
Hot fudge sundae 1 sundae	48 g	284	5.6 g	8.6 g	0 g	Keto ice cream Heavy cream Desserts swaps →
Scones 1 bakery scone	55 g	440	6.7 g	21 g	1.4 g	Almond flour Butter Heavy cream Desserts swaps →
Muffins 1 medium muffin	59 g	424	5.1 g	18 g	1.2 g	Almond flour Flaxseed (ground) Blueberries Desserts swaps →
Pecan pie 1 slice (⅛ pie)	60 g	423	4.7 g	17 g	2.2 g	Pecans Allulose Butter Desserts swaps →
Carrot cake 1 slice with frosting	67 g	553	5.9 g	29 g	1.8 g	Almond flour Cream cheese Erythritol Desserts swaps →
Chocolate cake (frosted) 1 slice (1/12 layer cake)	70 g	537	4.8 g	28 g	3 g	Almond flour Cocoa powder (unsweetened) Erythritol Desserts swaps →
Meals & takeout
Tacos 1 taco	11 g	156	6.1 g	8.8 g	2.7 g	Ground beef (80/20) Iceberg lettuce Cheddar cheese Tortillas swaps →
Coleslaw (restaurant) 1 side (½ cup)	11 g	172	1 g	13 g	2.1 g	Cabbage Mayonnaise Apple cider vinegar Sauces swaps →
Wonton soup 1 cup	11 g	71	4.6 g	0.6 g	0.4 g	Chicken broth Bok choy Ground pork Pasta swaps →
Potato salad ½ cup	12 g	179	3.4 g	10 g	1.6 g	Cauliflower Eggs Mayonnaise Potatoes swaps →
Nigiri sushi 2 pieces	12 g	104	7.8 g	2.2 g	0.1 g	Sashimi Salmon Tuna steak Rice swaps →
Chicken nuggets 6 pieces	14 g	295	15 g	20 g	0.9 g	Chicken wings Chicken breast Pork rinds Breadcrumbs swaps →
Beef stew 1 cup	14 g	194	8.6 g	11 g	1.8 g	Beef chuck roast Radishes Turnips Potatoes swaps →
Teriyaki chicken 1 entrée, no rice (about 1 cup)	14 g	308	36 g	11 g	0.2 g	Chicken thighs (skin-on) Tamari Broccoli Sauces swaps →
Broccoli cheddar soup 1 cup	15 g	350	14 g	26 g	2.2 g	Broccoli Cheddar cheese Heavy cream Thickeners swaps →
Chicken tortilla soup 1 bowl (1½ cups)	15 g	284	18 g	16 g	3.6 g	Chicken broth Chicken thighs (skin-on) Avocado Chips swaps →
Minestrone 1 cup	15 g	127	5.1 g	2.8 g	5.8 g	Zucchini Green beans Cabbage Pasta swaps →
Shumai (siu mai) 4 pieces	15 g	240	16 g	12 g	0.6 g	Ground pork Shrimp Bok choy Flour swaps →
Vegetable soup (canned) 1 cup	16 g	90	2.6 g	0.8 g	2.5 g	Cabbage Zucchini Green beans Potatoes swaps →
Quiche 1 slice (⅙ of a 9" quiche)	16 g	474	19 g	37 g	0.8 g	Eggs Heavy cream Bacon Flour swaps →
Falafel 3 patties	16 g	170	6.8 g	9.1 g	0 g	Tahini Ground lamb Cucumber Beans swaps →
Moussaka 1 square	16 g	448	23 g	31 g	3.5 g	Eggplant Ground lamb Feta Flour swaps →
Potato soup 1 cup	17 g	149	5.8 g	6.4 g	0.5 g	Cauliflower Heavy cream Cheddar cheese Potatoes swaps →
Potstickers & dumplings 5 pieces	17 g	197	12 g	8 g	2 g	Ground pork Cabbage Tamari Flour swaps →
Tomato soup (canned) 1 cup	17 g	79	1.8 g	0.5 g	1.2 g	Canned tomatoes Heavy cream Chicken broth Sauces swaps →
Fried fish (battered) 1 fillet (4 oz)	18 g	247	15 g	12 g	1 g	Cod Salmon Tartar sauce (bottled) Breadcrumbs swaps →
Clam chowder 1 cup	19 g	201	6.6 g	10 g	2.5 g	Clams Heavy cream Cauliflower Thickeners swaps →
Enchiladas 1 enchilada	19 g	374	15 g	25 g	2.6 g	Enchilada sauce Low-carb tortilla Monterey Jack Tortillas swaps →
Tamales 1 tamale	19 g	247	10 g	13 g	3.4 g	Pork shoulder Enchilada sauce Tortillas swaps →
Corned beef hash 1 cup	19 g	387	21 g	24 g	2.6 g	Corned beef Radishes Turnips Potatoes swaps →
Schnitzel & breaded cutlets 1 cutlet	20 g	512	38 g	31 g	1.2 g	Pork chops Pork rinds Parmesan Breadcrumbs swaps →
Corn dog 1 corn dog	20 g	195	6.7 g	9.4 g	0.8 g	Hot dogs Cheddar cheese Mustard Flour swaps →
Mongolian beef 1 cup	21 g	398	36 g	18 g	0.9 g	Flank steak Tamari Green onions Sauces swaps →
Mozzarella sticks 3 sticks	22 g	302	14 g	17 g	1.9 g	Mozzarella (shredded) Pork rinds Parmesan Breadcrumbs swaps →
Chicken wrap 1 wrap	22 g	273	17 g	13 g	1.1 g	Low-carb tortilla Romaine lettuce Chicken breast Tortillas swaps →
Samosas 1 samosa	22 g	230	3 g	14 g	1.6 g	Tandoori chicken Paneer Cauliflower Flour swaps →
Thin-crust pizza 1 slice (14" pizza)	22 g	230	9.8 g	11 g	1.9 g	Mozzarella (shredded) Pepperoni Almond flour Pizza swaps →
Pulled pork (in BBQ sauce) ½ cup	22 g	210	17 g	5.5 g	1.5 g	Pork shoulder Hot sauce Mustard Sauces swaps →
Egg rolls 1 egg roll	22 g	223	7.4 g	11 g	2.3 g	Cabbage Ground pork Tamari Flour swaps →
Stuffed peppers 1 stuffed pepper	22 g	385	27 g	19 g	4 g	Green bell pepper Ground beef (80/20) Cauliflower Rice swaps →
Lobster roll 1 roll	22 g	386	26 g	21 g	1 g	Lobster Mayonnaise Butter Bread swaps →
Hot dog (in a bun) 1 hot dog with bun	23 g	280	10 g	16 g	1 g	Hot dogs Sauerkraut Mustard Bread swaps →
Pupusas 1 pupusa	23 g	300	14 g	16 g	3.4 g	Cabbage Queso fresco Pork shoulder Tortillas swaps →
Macaroni salad ½ cup	23 g	270	4 g	17 g	1.4 g	Cauliflower Hearts of palm Mayonnaise Pasta swaps →
Breakfast burrito 1 burrito	24 g	302	12 g	17 g	1.3 g	Low-carb tortilla Eggs Breakfast sausage Tortillas swaps →
Chili with beans 1 cup	24 g	259	14 g	8.4 g	8 g	Ground beef (80/20) Black soybeans (canned) Canned tomatoes Beans swaps →
French onion soup 1 crock with bread and cheese	25 g	343	16 g	19 g	2.4 g	Beef bone broth Gruyère Mushrooms Bread swaps →
Fresh spring rolls (summer rolls) 2 rolls	25 g	148	9.4 g	0.4 g	1.5 g	Shrimp Romaine lettuce Cucumber Pasta swaps →
Cauliflower-crust pizza (store-bought) ¼ pizza	25 g	231	9.4 g	9.4 g	2.2 g	Cauliflower Mozzarella (shredded) Almond flour Pizza swaps →
Eggs Benedict 1 order (2 eggs)	26 g	642	33 g	44 g	2.1 g	Eggs Hollandaise sauce Avocado Bread swaps →
Lo mein 1 cup	26 g	165	6.5 g	3.2 g	1.8 g	Shirataki noodles Cabbage Bok choy Pasta swaps →
Empanadas 1 empanada	26 g	298	10 g	16 g	1.8 g	Ground beef (80/20) Mozzarella (shredded) Almond flour Flour swaps →
Breakfast sandwich 1 sandwich	27 g	287	17 g	12 g	0.5 g	Eggs Bacon Breakfast sausage Bread swaps →
Hamburger 1 burger	27 g	255	13 g	9.9 g	1.7 g	Ground beef (80/20) Iceberg lettuce Cheddar cheese Bread swaps →
Chicken-fried steak 1 steak with cream gravy	27 g	589	44 g	32 g	0.8 g	Sirloin steak Pork rinds Parmesan Breadcrumbs swaps →
Tuna melt 1 sandwich	27 g	454	21 g	29 g	1.6 g	Tuna (canned) Cheddar cheese Portobello mushrooms Bread swaps →
Jalapeño poppers (breaded) 6 poppers	28 g	582	15 g	45 g	3.5 g	Jalapeño Cream cheese Bacon Breadcrumbs swaps →
Grilled cheese sandwich 1 sandwich	29 g	382	13 g	23 g	1.5 g	American cheese Cheddar cheese Butter Bread swaps →
BLT sandwich 1 sandwich	29 g	371	14 g	21 g	2.4 g	Bacon Romaine lettuce Mayonnaise Bread swaps →
Steamed pork buns (bao) 1 bun	29 g	193	7.4 g	4.3 g	0.8 g	Pork belly Cabbage Tamari Bread swaps →
Cheeseburger 1 burger	30 g	343	17 g	16 g	2.4 g	Ground beef (80/20) American cheese Iceberg lettuce Bread swaps →
Shepherd's pie 1 serving (about 1¼ cups)	30 g	438	23 g	23 g	4.2 g	Ground lamb Ground beef (80/20) Cauliflower Potatoes swaps →
Chicken parmesan 1 serving (no pasta)	30 g	614	49 g	32 g	2.7 g	Chicken breast Parmesan Pork rinds Breadcrumbs swaps →
Rice and beans 1 cup	31 g	220	6.8 g	5.6 g	5 g	Cauliflower Black soybeans (canned) Avocado Rice swaps →
Huevos rancheros 1 plate (2 eggs, 2 tortillas)	31 g	477	23 g	26 g	7.1 g	Eggs Salsa Avocado Tortillas swaps →
Roast beef sandwich 1 sandwich	31 g	364	23 g	15 g	1.9 g	Deli roast beef Horseradish Provolone Bread swaps →
Biryani 1 cup	31 g	302	16 g	11 g	1.6 g	Cauliflower Chicken thighs (skin-on) Ghee Rice swaps →
Reuben sandwich 1 sandwich	31 g	625	29 g	40 g	5.1 g	Corned beef Swiss cheese Sauerkraut Bread swaps →
French toast 2 slices	33 g	298	10 g	14 g	0 g	Keto bread (store-bought) Eggs Cinnamon Cereal swaps →
Orange chicken 1 entrée (about 1 cup)	33 g	393	22 g	19 g	1.2 g	Chicken thighs (skin-on) Tamari Broccoli Sauces swaps →
Pierogi 3 pierogies	33 g	222	6 g	7 g	1 g	Cauliflower Cheddar cheese Sour cream Flour swaps →
Sweet and sour pork 1 entrée (about 1 cup)	34 g	405	13 g	24 g	1.5 g	Pork chops Green bell pepper Tamari Sauces swaps →
General Tso's chicken 1 entrée (about 1 cup)	35 g	443	19 g	25 g	1.4 g	Chicken thighs (skin-on) Hot sauce Broccoli Sauces swaps →
Deep-dish & pan pizza 1 slice (14" pizza)	36 g	312	12 g	12 g	2.5 g	Mozzarella (shredded) Pepperoni Almond flour Pizza swaps →
Sub sandwich 6-inch sub	38 g	417	21 g	20 g	2.4 g	Salami Deli turkey Provolone Bread swaps →
Taquitos 3 taquitos	39 g	362	12 g	16 g	3.5 g	Pork rinds Guacamole Sour cream Tortillas swaps →
Nachos 1 order	39 g	486	14 g	28 g	8.2 g	Pork rinds Red bell pepper Cheddar cheese Chips swaps →
Fried chicken sandwich 1 sandwich	40 g	420	17 g	21 g	2.1 g	Chicken breast Romaine lettuce Mayonnaise Bread swaps →
Philly cheesesteak 6-inch sub	41 g	368	25 g	11 g	2.4 g	Ribeye steak Provolone Green bell pepper Bread swaps →
Jambalaya 1½ cups	41 g	442	25 g	19 g	2.3 g	Cauliflower Smoked sausage Shrimp Rice swaps →
Calzone ½ restaurant calzone	41 g	439	18 g	21 g	1.4 g	Mozzarella (shredded) Ricotta Pepperoni Pizza swaps →
Mac and cheese 1 cup	41 g	310	13 g	9.4 g	2.3 g	Cauliflower Cheddar cheese Heavy cream Pasta swaps →
Fettuccine Alfredo 1 cup	42 g	474	16 g	25 g	2.6 g	Shirataki noodles Zucchini Alfredo sauce (jarred) Pasta swaps →
Sushi rolls 1 roll (8 pieces)	43 g	255	6.6 g	5.2 g	2.7 g	Sashimi Nori (seaweed) Cucumber Rice swaps →
Ravioli 1 cup (about 8 ravioli with sauce)	43 g	385	18 g	14 g	3 g	Zucchini Ricotta Mozzarella (shredded) Pasta swaps →
Fried rice 1 cup	43 g	238	5.5 g	4.1 g	1.5 g	Cauliflower Eggs Tamari Rice swaps →
Gyro & shawarma wrap 1 wrap	44 g	503	33 g	20 g	2.5 g	Ground lamb Tzatziki Cucumber Bread swaps →
Quesadilla 1 quesadilla (8–10")	44 g	714	31 g	45 g	3.3 g	Low-carb tortilla Monterey Jack Chicken thighs (boneless, skinless) Tortillas swaps →
Club sandwich 1 sandwich	44 g	513	27 g	24 g	3.4 g	Deli turkey Bacon Romaine lettuce Bread swaps →
Lasagna 1 restaurant piece	45 g	845	50 g	49 g	6.9 g	Zucchini Eggplant Ricotta Pasta swaps →
Poke bowl 1 bowl	46 g	554	38 g	22 g	5.1 g	Tuna steak Avocado Cucumber Rice swaps →
Chilaquiles 1 plate with a fried egg	46 g	518	17 g	29 g	5.9 g	Eggs Salsa Chorizo Chips swaps →
Cuban sandwich 1 sandwich	46 g	622	42 g	28 g	2.6 g	Pork shoulder Ham Swiss cheese Bread swaps →
Burrito 1 burrito	47 g	434	17 g	16 g	8.9 g	Low-carb tortilla Ground beef (80/20) Guacamole Tortillas swaps →
Onion rings 1 order (about 18 rings)	48 g	481	4.5 g	30 g	3.2 g	Pork rinds Green beans Zucchini Breadcrumbs swaps →
Pho 1 large bowl	49 g	373	30 g	4 g	3.2 g	Beef bone broth Bean sprouts Shirataki noodles Pasta swaps →
Risotto 1 cup	51 g	401	10 g	15 g	1.1 g	Cauliflower Parmesan Mushrooms Rice swaps →
Burrito bowl 1 bowl	55 g	658	55 g	20 g	10 g	Romaine lettuce Guacamole Sour cream Rice swaps →
Chicken pot pie 1 individual pie	55 g	616	15 g	36 g	3.3 g	Whole chicken Heavy cream Almond flour Flour swaps →
Bánh mì 1 sandwich	56 g	537	29 g	20 g	3.2 g	Pork shoulder Daikon radish Cucumber Bread swaps →
Chicken and waffles 1 plate (1 breast, 1 waffle, syrup)	59 g	752	44 g	39 g	0.3 g	Chicken thighs (skin-on) Eggs Pork rinds Cereal swaps →
Spaghetti carbonara 1 plate (about 1½ cups)	60 g	654	36 g	27 g	3.6 g	Shirataki noodles Zucchini Bacon Pasta swaps →
Poutine 1 regular order	62 g	751	22 g	44 g	6.1 g	Cheese curds Turnips Cauliflower Potatoes swaps →
Ramen (noodle soup) 1 restaurant bowl	68 g	773	28 g	41 g	4.6 g	Shirataki noodles Beef bone broth Eggs Pasta swaps →
Biscuits and gravy 1 biscuit with ¾ cup gravy	70 g	666	21 g	33 g	1.5 g	Breakfast sausage Eggs Almond flour Bread swaps →
Pad thai 1 order (about 2 cups)	71 g	729	42 g	29 g	4.5 g	Shirataki noodles Zucchini Bean sprouts Pasta swaps →
Bibimbap 1 bowl	71 g	592	32 g	18 g	3.3 g	Cauliflower Eggs Spinach Rice swaps →
Japanese curry with rice 1 plate	77 g	504	20 g	11 g	2 g	Cauliflower Chicken thighs (skin-on) Coconut milk (canned) Rice swaps →
Spaghetti and meatballs 1 restaurant plate	79 g	961	44 g	48 g	8.5 g	Zucchini Spaghetti squash Ground beef (80/20) Pasta swaps →
Pancakes with butter & syrup 3 pancakes with syrup	100 g	601	9 g	18 g	2 g	Almond flour Cream cheese Sugar-free pancake syrup Cereal swaps →

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Nutrition per serving from USDA FoodData Central (SR Legacy) unless noted on the food page. Net carbs = total carbohydrate − fiber (− erythritol/allulose where present). Values are averages; brands and varieties differ.