Carb visualizer
What 20 g of net carbs looks like
Keto is about where your carbs come from. The same carb budget buys a mountain of vegetables — or a few bites of bread.
- Eggs 2.9 kg ≈ 57 × 1 large egg
- Spinach 1.4 kg ≈ 48 × 1 cup raw
- Avocado 1.1 kg ≈ 11 × ½ avocado
- Zucchini 952 g ≈ 7.7 × 1 cup chopped
- Tomatoes 741 g ≈ 6 × 1 medium tomato
- Green bell pepper 690 g ≈ 4.6 × 1 cup chopped
- Cauliflower 667 g ≈ 6.2 × 1 cup chopped
- Cheddar cheese 588 g ≈ 21 × 1 oz
- Beer (regular) 556 g ≈ 1.6 × 12 fl oz can
- Broccoli 500 g ≈ 5.5 × 1 cup chopped
- Greek yogurt (plain, full-fat) 500 g ≈ 2.9 × ¾ cup
- Whole milk 417 g ≈ 1.7 × 1 cup
- Raspberries 370 g ≈ 6 × ½ cup
- Strawberries 351 g ≈ 4.6 × ½ cup halves
- Carrots 294 g ≈ 4.8 × 1 medium carrot
- Beets 294 g ≈ 3.6 × 1 beet (2" dia)
- Onion 263 g ≈ 6.6 × ¼ cup chopped
- Almonds 220 g ≈ 7.8 × 1 oz (23 almonds)
- Orange juice 196 g ≈ 0.8 × 1 cup
- Soda (regular) 192 g ≈ 0.5 × 12 fl oz can
- Apples 175 g ≈ 1 × 1 medium apple
- Blueberries 165 g ≈ 4.5 × ¼ cup
- Black beans 133 g ≈ 1.6 × ½ cup cooked
- Potatoes 105 g ≈ 0.6 × 1 medium baked potato
- Bananas 99 g ≈ 0.8 × 1 medium banana
- Cashews 74 g ≈ 2.7 × 1 oz
- White rice 72 g ≈ 0.5 × 1 cup cooked
- Pasta 69 g ≈ 0.6 × 1 cup cooked
- Dark chocolate (70–85%) 57 g ≈ 2.9 × 2 squares
- White bread 43 g ≈ 0.7 × 2 slices
- Potato chips 39 g ≈ 1.4 × 1 oz (about 15 chips)
- Oats (rolled) 35 g ≈ 0.9 × ½ cup dry
- Honey 24 g ≈ 1.2 × 1 tbsp
- Sugar 20 g ≈ 1.6 × 1 tbsp
Each icon is one typical serving. Net carbs from USDA FoodData Central. Meat, fish, eggs-only and oils have so few carbs they'd break the chart — see them here.
What this means for your plate
Vegetables are the best carb value. A strict 20 g day still allows several big servings of greens and cruciferous veg.
Starches and sugar burn the budget in a few bites. That's why keto swaps them out instead of trimming portions.
Berries, dairy and nuts sit in the middle. They fit — just measure them.