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!
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!
|Vegetable||Serving Size||Net Carbs|
|Bean Sprouts||1 Cup||4|
|Bell Peppers||1 Cup||3.6|
|Bok Choy||1 Cup||.8|
|Brussel Sprouts||1 Cup||4.6|
|Collard Greens||1 Cup||.5|
|Green Beans||1 Cup||4|
|Lettuce (Iceberg)||1 Cup||1.2|
|Lettuce (Romaine)||1 Cup||.6|
|Potatoes (Red)||1 Cup||21.4|
|Potatoes (Russet)||1 Cup||25|
|Potatoes (Sweet)||1 Cup||22.8|
|Spaghetti Squash||1 Cup||5.5|
|Summer Squash||1 Medium||5|
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|
|Alfredo Sauce||¼ Cup||2|
|BBQ Sauce||2 Tbsp||13|
|Caesar Dressing||2 Tbsp||0-2|
|Hot Sauce||1 tsp.||.1|
|Mustard (Dijon)||1 tsp||.27|
|Mustard (Yellow)||1 tsp||.1|
|Ranch Dressing||2 Tbsp||0-2|
|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|
|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|
|Hemp Seeds||3 Tbsp||1.4|
|Macadamia Nuts||¼ Cup||1.7|
|Peanut Butter (unsweetened)||2 Tbsp||4|
|Pine Nuts||¼ Cup||3.2|
|Poppy Seeds||1 Tbsp||1|
|Pumpkin Seeds||2 Tbsp||1.2|
|Sesame Seeds||1 Tbsp||1|
|Sunflower Seeds||¼ Cup||1.3|
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|
|Fuji Apples||1 Whole||15.7|
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|
|Coconut Oil||1 Tbsp||0|
|MCT Oil||1 Tbsp||0|
|Olive Oil||1 Tbsp||0|
|Other Nut/Seed Oils||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|
|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
Or if you're craving rice, check out my cauliflower rice. It tastes surprisingly like traditional rice!
|Grains & Beans||Serving Size||Net Carbs|
|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|
|Blueberry Muffin||1 Medium||51.3|
|Cinnamon Roll||1 With Icing||45|
|Dinner Roll||1 Roll||13.3|
|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|
|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|