Keto fats & oils

Pure fats have no carbs and supply most of the energy on keto. Use them to cook, dress and enrich meals.

Lowest in net carbs per serving: avocado oil (0 g), bacon grease (0 g), beef tallow (0 g), canola oil (0 g), chicken fat (schmaltz) (0 g).

Keto-friendly 24

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 fats & oils
Food	Net carbs	Calories	Protein	Fat	Fiber
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