Free Keto Printable Diet Food List PDF

When first starting a keto, low-carb diet it can be hard to know which foods are low-carb and which foods you should stay away from. So to get you started, here is a simple guide to show you how many carbs are in common foods along with a free printable keto diet food list.

I'm so excited to share this ultimate Free Keto Printable Diet Food List PDF with you today! It will chart out the net carbs of common foods to help you determine if a particular food can easily fit into your keto diet.

If you're just getting started on keto, be sure to read my guide, How To Start A Keto Diet, and check out my Macro Calculator. Or if you would like to see all of my posts regarding the keto diet, see my Keto Info page!

And if you want everything done for you, be sure to check out my Customized Meal Plans! Just enter the diet you follow and everything is taken care of 👍

When first starting low-carb, many people wonder what they can eat. I have a host of keto recipes to choose from, but not everything is a recipe!

Knowing how many carbs are in the various foods is extremely convenient to have, especially when grocery shopping!

And if you want a printout of keto-compliant and non-compliant foods, I have a free pdf printable for you to hang on the fridge or to take grocery shopping:

Or if you're wondering about keto sweeteners, I have a complete Keto Sweeteners guide!

Jump to:

• Carbs in vegetables
• Carbs in sauces & condiments
• Carbs in nuts & seeds
• Carbs in fruit
• Carbs in fats
• Carbs in dairy & eggs
• Carbs in protein
• Carbs in grains & beans
• Carbs in baked goods
• Carbs in beverages

Carbs in vegetables

Non-starchy vegetables are a great choice on a keto diet! Traditional keto diets only allow for 5% carbs. However, I recommend 10% carbs, with 5% coming from veggies - which is around 5 to 7 cups per day!

If you only eat 5% carbs, you just can't get eat enough veggies to get all the vitamins and nutrients your body needs. So load up!

Carbs in sauces & condiments

While a lot of sauces are keto-friendly, you have to watch out for hidden sugars, such as in ketchup & BBQ sauce, and steer clear of dessert sauces!

Sauce	Serving Size	Net Carbs
Aioli	1 Tbsp	1
Alfredo Sauce	¼ Cup	2
BBQ Sauce	2 Tbsp	13
Caesar Dressing	2 Tbsp	0-2
Horseradish	1 tsp.	.5
Hot Sauce	1 tsp.	.1
Ketchup	1 Tbsp	3.76
Marinara	½ Cup	7.4
Mayonnaise	1 Tbsp	.1
Mustard (Dijon)	1 tsp	.27
Mustard (Yellow)	1 tsp	.1
Pesto	¼ Cup	2.8
Ranch Dressing	2 Tbsp	0-2
Salsa	2 Tbsp	1.7
Spaghetti Sauce	½ Cup	11
Thousand Island	1 Tbsp	2.24
Vinaigrette Dressings	2 Tbsp	2-3

Carbs in nuts & seeds

Almost all nuts and seeds are keto-friendly. The only one you have to watch out for are cashews since they're a little higher in carbs. However, they can still be easily worked into a keto diet.

Nuts/Seeds	Serving Size	Net Carbs
Almonds	¼ Cup	3
Almond Butter (unsweetened)	2 Tbsp	2.7
Brazil Nuts	¼ Cup	1.4
Cashews	1 Oz (18 Nuts)	7.6
Chia Seeds	2 Tbsp	4
Flax Seeds	2 Tbsp	.4
Hazelnuts	¼ Cup	2.3
Hemp Seeds	3 Tbsp	1.4
Macadamia Nuts	¼ Cup	1.7
Peanut Butter (unsweetened)	2 Tbsp	4
Peanuts	¼ Cup	4.7
Pecans	¼ Cup	1
Pine Nuts	¼ Cup	3.2
Pistachios	¼ Cup	5
Poppy Seeds	1 Tbsp	1
Pumpkin Seeds	2 Tbsp	1.2
Sesame Seeds	1 Tbsp	1
Sunflower Seeds	¼ Cup	1.3
Walnuts	¼ Cup	2

Carbs in fruit

While some fruits and berries are great on a keto diet, others are extremely high in carbs and sugar, so be careful!

While fruit in moderation is healthy, it's nowhere near the equivalent of vegetables! The small number of nutrients they do contain can be obtained from low-carb veggies, but without all the sugar and fructose.

For example, one cup of chopped broccoli has more vitamin C and almost as much potassium as a medium banana - but with one-quarter of the carbs!

And even though sugar from fruit is natural and contains some fiber and nutrients, sugar is sugar to your body! If your goal is to lose weight and/or keep your blood sugar under control, you'll need to watch how much fruit you consume.

Fruit/Berries	Serving Size	Net Carbs
Avocado	1 Whole	3
Banana	1 Whole	24
Blackberries	1 Cup	6
Blueberries	1 Cup	18
Cherries	1 Cup	22
Coconut	1 Cup	5
Cranberries	1 Cup	8.3
Dates	1 Whole	5.5
Fuji Apples	1 Whole	15.7
Kiwi	1 Whole	8.8
Lemons	1 Whole	3.8
Limes	1 Whole	5.1
Mango	1 Whole	31.4
Olives	½ Cup	2.2
Oranges	1 Whole	12.3
Papaya	1 Cup	11.2
Peaches	1 Whole	7.8
Pears	1 Whole	20.5
Pineapple	1 Cup	17.3
Plumb	1 Whole	8
Raisins	¼ Cup	27.4
Raspberries	½ Cup	3.3
Strawberries	½ Cup	4.3
Tomato	1 Cup	4.8
Watermelon	½ Cup	5.5

Carbs in fats

When switching from sugar-fueled to fat-fueled, you'll need to eat plenty of healthy fats! Fat will keep you full, satisfied, and help keep you in ketosis.

While I recommend staying away from highly processed, inflammatory fats, such as vegetable and soybean oil, fat is extremely healthy! And contrary to popular belief, fat doesn't make you fat. Sugar makes you fat!

Fat helps with good cholesterol, vitamin and mineral absorption, brain function, blood sugar, blood pressure, and more!

Fats	Serving Size	Net Carbs
Avocado Oil	1 Tbsp	0
Butter	1 Tbsp	0
Coconut Oil	1 Tbsp	0
Ghee	1 Tbsp	0
MCT Oil	1 Tbsp	0
Olive Oil	1 Tbsp	0
Other Nut/Seed Oils	1 Tbsp	0
Shortening	1 Tbsp	0
Cocoa Butter	1 Tbsp	0

Carbs in dairy & eggs

Eggs and cheese are great on the keto diet! Be sure to buy free-range eggs and grass-fed cheeses when possible because they contain nutrients that the other varieties just don't have.

Also, I recommend sticking to unsweetened nut milk instead of cow's milk, because cow's milk is a bit high in carbs.

And keep in mind, if you've hit a plateau in your weight loss journey, you may want to cut out or cut down on the dairy to see if it helps. In some people, dairy can cause inflammation and constipation, preventing weight loss.

Dairy/Eggs	Serving Size	Net Carbs
2% Milk	1 Cup	11.4
Cheddar Cheese	1 Oz	.4
Cream Cheese	1 Tbsp	.8
Egg	1 Egg	0
Feta	1 Oz	1.1
Full-Fat Canned Coconut Milk	1 Cup	8
Half & Half	1 Tbsp	.7
Heavy Cream	1 Tbsp	.4
Mozzarella Cheese	1 Oz	.6
Sour Cream	1 Tbsp	.6
Unsweetened Almond Milk	1 Cup	1
Whole Milk	1 Cup	11
Whole Milk Cottage Cheese	½ Cup	7.1
Whole Milk Ricotta	½ Cup	3.7

Carbs in protein

Protein is essential for your body! Be sure to buy grass-fed meat and wild-caught fish when possible to provide your body with nutrients that the other varieties don't contain.

When picking out protein, choose fattier cuts when you can.

Protein	Serving Size	Net Carbs
Beef (ground, roast, steak, etc)	4 Oz	0
Poultry (chicken, turkey, quail, etc.)	4 Oz	0
Fish (salmon, cod, tilapia, tuna, etc.)	4 Oz	0
Shellfish (crab, lobster, shrimp, oysters, etc.)	4 Oz	0-3
Bacon & Sausage	4 Oz	0
Deli Meats (no sugar added)	4 Oz	0-1.7
Organ Meat	4 Oz	0-4.4
Lamb (ground, chops, etc.)	4 Oz	0

Carbs in grains & beans

Grains & beans are extremely high in carbs and should be avoided on a keto diet. If you're craving bread, check out my keto breads e-book or the bread recipes on my site!

Or if you're craving rice, check out my cauliflower rice. It tastes surprisingly like traditional rice!

Grains & Beans	Serving Size	Net Carbs
Bagel	1 Bagel	50.7
Baked Beans	1 Cup	40.2
Cooked Brown Rice	3.7 Oz	28
Cooked White Rice	1 Cup	35
Cooked Wild Rice	1 Cup	32
Cooked Spaghetti	1 Cup	40.3
Corn Chips	1 Oz	15
Dry Whole Wheat Pasta	2 Oz	42.8
Hamburger Bun	1 Bun	19
Hotdog Bun	1 Bun	20
Pinto Beans	1 Cup	27
Pita Bread	1 Medium	24.1
Wheat Bread	1 Slice	11.2
Wheat Tortilla	1 Tortilla	22
White Bread	1 Slice	12.1
White Tortilla	1 Tortilla	26

Carbs in baked goods

Baked goods are extremely high in carbs and sugar so should be avoided. If you are craving baked goods, check out my keto desserts page! I have many desserts & baked goods that taste just like the original version but without all the sugar!

Baked Goods	Serving Size	Net Carbs
Bagel	1 Bagel	50.7
Blueberry Muffin	1 Medium	51.3
Cinnamon Roll	1 With Icing	45
Croissant	1 Medium	29
Dinner Roll	1 Roll	13.3
Donut	1 Medium	21
French Toast	1 Regular Slice	19.2
Pancake	1 - 4" Pancake	10.75
Waffle	1 - 4" Waffle	18

Carbs in beverages

There can be sneaky carbs in beverages, so pay careful attention to what you drink!

You'll want to stay away from soda, sweet tea, and sweet alcohol. And be sure to watch the carbs in coconut water, it can quickly add up!

Beverage	Serving Size	Net Carbs
Unsweet Tea	1 Cup	0
Sweet Tea	1 Cup	18
Coffee	1 Cup	.5
Soda	1 Can	36.1
Diet Soda	1 Can	.8
Hard Alcohol	1 Oz	0
Red Or White Dry Wine	5 Oz	3.1-3.7
Red Or White Sweet Wine	3.5 Oz	14.1
Broth - Chicken, Beef, Bone	1 Cup	0-0.9
Broth - Vegetable	1 Cup	2
Unsweetened Almond Milk	1 Cup	1.5
Coconut Water	1 Cup	6.3