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    Home ยป Keto Resources

    Free Keto Printable Diet Food List PDF

    Published: Oct 25, 2021 Updated: Oct 25, 2021 By: Cassidy Stauffer May earn from affiliate links.

    chart of carbs in nuts
    chart of carbs in fruit
    chart of carbs in bread, pasta, and rice
    graphic of carbs in baked goods
    graphic of carbs in beverages
    graphic of carbs in dairy & eggs
    guide to carbs in fat
    graphic for carbs in protein
    graphic of carbs in vegetables
    food with text "Guide To Carbs In Common Foods"

    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.

    food with text "Guide To Carbs In Common Foods"
    food with text "Guide To Carbs In Common Foods"

    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 here:

    Download now!

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

    Jump to:
    • Download now!
    • 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
    • ๐Ÿ’ฌ Comments

    Carbs in vegetables

    graphic of carbs in vegetables
    graphic of 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!

    VegetableServing SizeNet Carbs
    Arugula1 Cup.4
    Asparagus1 Spear.3
    Bean Sprouts1 Cup4
    Beets1 Cup9
    Bell Peppers1 Cup3.6
    Bok Choy1 Cup.8
    Broccoli1 Cup3.6
    Brussel Sprouts1 Cup4.6
    Cabbage1 Cup3
    Carrots1 Cup11
    Cauliflower1 Cup3
    Celery1 Cup1.4
    Collard Greens1 Cup.5
    Cucumbersยฝ Cup1.6
    Eggplant1 Cup2
    Garlic1 Clove.9
    Green Beans1 Cup4
    Jalapeno1 Pepper.5
    Kale1 Cup3.4
    Lettuce (Iceberg)1 Cup1.2
    Lettuce (Romaine)1 Cup.6
    Mushrooms1 Cup2.2
    Onionยฝ Cup4.3
    Okra1 Cup4.3
    Pickles1 Large1.9
    Potatoes (Red)1 Cup21.4
    Potatoes (Russet)1 Cup25
    Potatoes (Sweet)1 Cup22.8
    Pumpkin1 Cup6.9
    Radish1 Cup2
    Spinach1 Cup.4
    Spaghetti Squash1 Cup5.5
    Summer Squash1 Medium5
    Zucchini1 Cup 2.4
    chart of carbs in veggies

    Carbs in sauces & condiments

    chart of carbs in sauces
    graphic of 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!

    SauceServing SizeNet Carbs
    Aioli1 Tbsp1
    Alfredo Sauceยผ Cup2
    BBQ Sauce2 Tbsp13
    Caesar Dressing2 Tbsp0-2
    Horseradish1 tsp..5
    Hot Sauce1 tsp..1
    Ketchup1 Tbsp3.76
    Marinaraยฝ Cup7.4
    Mayonnaise1 Tbsp.1
    Mustard (Dijon)1 tsp.27
    Mustard (Yellow)1 tsp.1
    Pestoยผ Cup2.8
    Ranch Dressing2 Tbsp0-2
    Salsa2 Tbsp1.7
    Spaghetti Sauceยฝ Cup11
    Thousand Island1 Tbsp2.24
    Vinaigrette Dressings2 Tbsp2-3
    chart of carbs in sauces

    Carbs in nuts & seeds

    chart of carbs in nuts
    graphic of 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/SeedsServing SizeNet Carbs
    Almondsยผ Cup3
    Almond Butter (unsweetened)2 Tbsp2.7
    Brazil Nutsยผ Cup1.4
    Cashews1 Oz (18 Nuts)7.6
    Chia Seeds2 Tbsp4
    Flax Seeds2 Tbsp.4
    Hazelnutsยผ Cup2.3
    Hemp Seeds3 Tbsp1.4
    Macadamia Nutsยผ Cup1.7
    Peanut Butter (unsweetened)2 Tbsp4
    Peanutsยผ Cup4.7
    Pecansยผ Cup1
    Pine Nutsยผ Cup3.2
    Pistachiosยผ Cup5
    Poppy Seeds1 Tbsp1
    Pumpkin Seeds2 Tbsp1.2
    Sesame Seeds1 Tbsp1
    Sunflower Seedsยผ Cup1.3
    Walnutsยผ Cup2
    chart of carbs in nuts & seeds

    Carbs in fruit

    chart of carbs in fruit
    graphic of 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/BerriesServing SizeNet Carbs
    Avocado1 Whole3
    Banana1 Whole24
    Blackberries1 Cup6
    Blueberries1 Cup18
    Cherries1 Cup22
    Coconut1 Cup5
    Cranberries1 Cup8.3
    Dates1 Whole5.5
    Fuji Apples1 Whole15.7
    Kiwi1 Whole8.8
    Lemons1 Whole3.8
    Limes1 Whole5.1
    Mango1 Whole31.4
    Olivesยฝ Cup2.2
    Oranges1 Whole12.3
    Papaya1 Cup11.2
    Peaches1 Whole7.8
    Pears1 Whole20.5
    Pineapple1 Cup17.3
    Plumb1 Whole8
    Raisinsยผ Cup27.4
    Raspberriesยฝ Cup3.3
    Strawberriesยฝ Cup4.3
    Tomato1 Cup4.8
    Watermelonยฝ Cup5.5
    chart of carbs in fruit

    Carbs in fats

    graphic of carbs in fat
    graphic of carbs in fat

    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!

    FatsServing SizeNet Carbs
    Avocado Oil1 Tbsp0
    Butter1 Tbsp0
    Coconut Oil1 Tbsp0
    Ghee1 Tbsp0
    MCT Oil1 Tbsp0
    Olive Oil1 Tbsp0
    Other Nut/Seed Oils1 Tbsp0
    Shortening1 Tbsp0
    Cocoa Butter1 Tbsp0
    chart of carbs in fat

    Carbs in dairy & eggs

    graphic of carbs in dairy & eggs
    graphic of 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/EggsServing SizeNet Carbs
    2% Milk1 Cup11.4
    Cheddar Cheese1 Oz.4
    Cream Cheese1 Tbsp.8
    Egg1 Egg0
    Feta1 Oz1.1
    Full-Fat Canned Coconut Milk1 Cup8
    Half & Half1 Tbsp.7
    Heavy Cream1 Tbsp.4
    Mozzarella Cheese1 Oz.6
    Sour Cream1 Tbsp.6
    Unsweetened Almond Milk1 Cup1
    Whole Milk1 Cup11
    Whole Milk Cottage Cheeseยฝ Cup7.1
    Whole Milk Ricottaยฝ Cup3.7
    chart of carbs in dairy & eggs

    Carbs in protein

    graphic of carbs in protein
    graphic of 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.

    ProteinServing SizeNet Carbs
    Beef (ground, roast, steak, etc)4 Oz0
    Poultry (chicken, turkey, quail, etc.)4 Oz0
    Fish (salmon, cod, tilapia, tuna, etc.)4 Oz0
    Shellfish (crab, lobster, shrimp, oysters, etc.)4 Oz0-3
    Bacon & Sausage4 Oz0
    Deli Meats (no sugar added)4 Oz0-1.7
    Organ Meat4 Oz0-4.4
    Lamb (ground, chops, etc.)4 Oz0
    chart of carbs in protein

    Carbs in grains & beans

    graphic of carbs in grains & beans
    graphic of carbs in grains and 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 & BeansServing SizeNet Carbs
    Bagel1 Bagel50.7
    Baked Beans1 Cup40.2
    Cooked Brown Rice3.7 Oz28
    Cooked White Rice1 Cup35
    Cooked Wild Rice1 Cup32
    Cooked Spaghetti1 Cup40.3
    Corn Chips1 Oz15
    Dry Whole Wheat Pasta2 Oz42.8
    Hamburger Bun1 Bun19
    Hotdog Bun1 Bun20
    Pinto Beans1 Cup27
    Pita Bread1 Medium24.1
    Wheat Bread1 Slice11.2
    Wheat Tortilla1 Tortilla22
    White Bread1 Slice12.1
    White Tortilla1 Tortilla26
    chart of carbs in grains & beans

    Carbs in baked goods

    graphic of carbs in baked goods
    graphic of 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 GoodsServing SizeNet Carbs
    Bagel1 Bagel50.7
    Blueberry Muffin1 Medium51.3
    Cinnamon Roll1 With Icing45
    Croissant1 Medium29
    Dinner Roll1 Roll13.3
    Donut1 Medium21
    French Toast1 Regular Slice19.2
    Pancake1 - 4" Pancake10.75
    Waffle1 - 4" Waffle18
    chart of carbs in baked goods

    Carbs in beverages

    graphic of carbs in beverages
    graphic of 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!

    BeverageServing SizeNet Carbs
    Unsweet Tea1 Cup0
    Sweet Tea1 Cup18
    Coffee1 Cup.5
    Soda1 Can36.1
    Diet Soda1 Can.8
    Hard Alcohol1 Oz0
    Red Or White Dry Wine5 Oz3.1-3.7
    Red Or White Sweet Wine3.5 Oz14.1
    Broth - Chicken, Beef, Bone1 Cup0-0.9
    Broth - Vegetable1 Cup2
    Unsweetened Almond Milk1 Cup1.5
    Coconut Water1 Cup6.3
    chart of carbs in beverages

    More Keto Resources

    • Why & How To Start Intermittent Fasting - It's Easier Than You Might Think!
    • What Is Insulin Resistance + How To Support Normal Blood Sugar
    • Does Eating Fat Raise Cholesterol?
    • Customized Keto Meal Plans
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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

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    chart of carbs in nuts
    chart of carbs in fruit
    chart of carbs in bread, pasta, and rice
    graphic of carbs in baked goods
    graphic of carbs in beverages
    graphic of carbs in dairy & eggs
    guide to carbs in fat
    graphic for carbs in protein
    graphic of carbs in vegetables
    food with text "Guide To Carbs In Common Foods"
    Head Shot Of Cassidy Stauffer

    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

    More about me →

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    chart of carbs in fruit
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    guide to carbs in fat
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