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A Complete Food List, Ketogenic Diet Calculator & Menu Planner...
Everything you need to
succeed on the keto diet!
Not sure what you can eat on the keto diet? Look no further with our extensive list of all of the foods and ingredients that you can benefit from on the keto diet!
Proteins
| Food | Calories | Protein (g) | Fats (g) | Total Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|---|---|---|
| Ground beef (4 oz., 80/20) | 280 | 20 | 23 | 0 | 0 | 0 |
| Ribeye steak (4 oz.) | 330 | 27 | 25 | 0 | 0 | 0 |
| Bacon (4 oz.) | 519 | 13 | 51 | 0 | 0 | 0 |
| Pork chop (4 oz.) | 286 | 30 | 18 | 0 | 0 | 0 |
| Chicken thigh (4 oz.) | 250 | 17 | 20 | 0 | 0 | 0 |
| Chicken breast (4 oz.) | 125 | 26 | 1 | 0 | 0 | 0 |
| Salmon (4 oz.) | 236 | 23 | 15 | 0 | 0 | 0 |
| Ground lamb (4 oz.) | 319 | 19 | 27 | 0 | 0 | 0 |
| Liver (4 oz.) | 135 | 19 | 5 | 0 | 0 | 0 |
| Egg (1 large) | 70 | 6 | 5 | 0.5 | 0 | 0.5 |
Sauces and Condiments
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Ancho chili pepper | 1 pepper (17g) | 48 | 2g | 1.4g | 9g | 4g | 5g |
| Anchovy paste | 1 tablespoon (15g) | 25 | 3g | 1.5g | 0g | 0g | 0g |
| Capers | 1 tablespoon (8.6g) | 2 | 0.2g | 0.07g | 0.42g | 0.3g | 0.1g |
| Chipotle en adobo | 2 peppers (30g) | 20 | 0g | 1g | 3g | 1g | 2g |
| Clam juice | 1 cup (237mL) | 78 | 15.8g | 0g | 0g | 0g | 0g |
| Coconut aminos | 1 teaspoon (5mL) | 5 | 0g | 0g | 1g | 0g | 1g |
| Coconut milk (canned and unsweetened) | 1/2 cup (113g) | 212 | 2.3g | 24g | 3g | 0g | 3g |
| Cocoa powder, unsweetened | 1 tablespoon (5.4g) | 12 | 1g | 0;74g | 3g | 0g | 3g |
| Enchilada sauce | 1/4 cup (60g) | 24 | 1g | 0g | 5g | 1g | 4g |
| Fish sauce | 1 teaspoon (5mL) | 3 | 0.66g | 0g | 0g | 0g | 0g |
| Horseradish sauce | 1 teaspoon (5.6g) | 28 | 0.6g | 2.85g | 0.56g | 0.1g | 0.4g |
| Jalapeno chili pepper | 1/2 cup; sliced (75g) | 30 | 1.4g | 0.33g | 6.6g | 1.1g | 5.5g |
| Miso paste | 1 tablespoon(18g) | 30 | 2g | 1g | 4g | 1g | 3g |
| Mustard (Dijon) | 1 teaspoon (5g) | 10 | 0g | 0g | 1g | 0g | 1g |
| Mustard (yellow) | 1 teaspoon (5g) | 3 | 0g | 0g | 0g | 0g | 0g |
| Pasilla chili pepper | 1 pepper (7g) | 24 | 0.86g | 1.11g | 3.58g | 1.9g | 1.68g |
| Pesto sauce | 1 tablespoon (15g) | 58 | 0.7g | 5.8g | 1.2g | 0.2g | 1g |
| Pickapeppa sauce | 1 teaspoon (5mL) | 5 | 0g | 0g | 1g | 0g | 1g |
| Pickle (dill or kosher) | 1/2 pickle (32.5g) | 4 | 0.11g | 0.07g | 0.73g | 0.4g | 0.3g |
| Pimento or roasted red pepper | 1 oz. (28g) | 6 | 0.3g | 0.08g | 1;41g | 0.5g | 0.9g |
| Salsa, green (no added sugar) | 1 tablespoon (10g) | 0 | 0g | 0g | 0.6g | 0g | 0.6 |
| Salsa, red (no added sugar) | 1 tablespoon (14g) | 3 | 0g | 0g | 1g | 0g | 1g |
| Serrano chili pepper | 1/2 cup (52.5g) | 17 | 0.9 | 0.23g | 3.5g | 1.9g | 1.6g |
| Soy sauce | 1 tablespoon (18g) | 11 | 1.9g | 0g | 1g | 0.1g | 0.9g |
| Sriracha | 1 teaspoon (6.5g) | 6 | 1.13g | 0.06g | 1.25g | 0.1g | 1.15g |
| Tabasco or other hot sauce | 1 teaspoon (4.7g) | 1 | 0.06g | 0.04g | 0.04g | 0g | 0.04g |
| Taco sauce | 1 tablespoon (16g) | 8 | 0g | 0g | 2g | 0g | 2g |
| Tahini (sesame paste) | 2 tablespoons (30g) | 178 | 5.2g | 16g | 6.5g | 1.5g | 5g |
| Vinegar, balsamic | 1 tablespoon (16g) | 14 | 0.08g | 0g | 2.7g | 0g | 2.7g |
| Vinegar, cider | 1 tablespoon (15g) | 3 | 0g | 0g | 0.14g | 0g | 0.14g |
| Vinegar, red wine | 1 tablespoon (15g) | 3 | 0.01g | 0g | 0.04g | 0g | 0.04g |
| Vinegar, sherry | 1 tablespoon (15g) | 5 | 0g | 0g | 2g | 0g | 2g |
| Vinegar, white wine | 1 tablespoon (15g) | 4 | 0.01g | 0g | 0.12g | 0g | 0.12g |
| Wasabi paste | 1 teaspoon (5g) | 10 | 0g | 0g | 2g | 0g | 2g |
| Worcestershire sauce | 1 tablespoon (17g) | 13 | 0g | 0g | 3.3g | 0g | 3.3g |
Raw Vegetables
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Alfalfa sprouts | 1/2 cup (43g) | 15 | 1.5g | 0g | 2g | 1g | 1g |
| Artichoke, fresh | 1 (56g) | 25 | 2g | 0g | 6g | 5g | 1g |
| Artichoke hearts, marinated | 4 pieces (64g) | 60 | 0g | 6g | 4g | 2g | 2g |
| Artichoke hearts, canned | 1 heart (16g) | 15 | 0g | 1.5g | 1g | 0.5g | 0.5g |
| Arugula | 1 cup (20g) | 5 | 0.5g | 0g | 0.5g | 0g | 0.5g |
| Beans, green, snap, string, wax | 1/2 cup (50g) | 16 | 1g | 0g | 3.5g | 1.5g | 2g |
| Bok choy (pak choi) | 1 cup (70g) | 9 | 1g | 0g | 1.5g | 1g | 0.5g |
| Boston/bibb lettuce | 1 cup (55g) | 7 | 1g | 0g | 1g | 1g | 0g |
| Broccoli florets | 1/2 cup (36g) | 10 | 1g | 0g | 2g | 1g | 1g |
| Cabbage, green, red, savoy | 1/2 cup (60g | 8 | 0.4 | 0g | 2g | .9g | 1.1g |
| Cauliflower florets | 1/2 cup (54g) | 13 | 1g | 0g | 3g | 1g | 2g |
| Celery | 1 stalk (40g) | 6 | 0g | 0g | 1g | 0.5g | 0.5g |
| Chicory greens | 1/2 | 3 | 0g | 0g | 1g | 0.5g | 0.5g |
| Chinese cabbage (pak-choi) | 1/2 cup, shredded (35g) | 5 | 0.5g | 0g | 1g | 0.5g | 0.5g |
| Chives | 1 tablespoon (3g) | 1 | 0.1g | 0g | 0.1g | 0.1g | 0g |
| Cucumber (with peel) | 1/2 cup, sliced (52g) | 8 | 0.3g | 0g | 2g | 0.3g | 1.7g |
| Daikon radish | 1/2 cup (58g) | 9 | 0.4g | 0g | 2g | 1g | 1g |
| Endive | 1/2 cup (25g) | 4 | 0.3g | 0g | 1g | 1g | 0g |
| Escarole | 1/2 cup (75g) | 14 | 1g | 0g | 2.3g | 2g | 0.3g |
| Fennel, bulb | 1/2 cup (44g) | 13 | 0.5g | 0g | 3g | 1g | 2g |
| Greens, mixed | 1 cup (36g) | 5 | 0.5g | 0g | 1g | 0.5g | 0.5g |
| Iceberg lettuce | 1 cup (72g) | 10 | 0.7g | 0g | 2g | 1g | 1g |
| Jicama | 1/2 cup (60g) | 23 | 0.5g | 0g | 5g | 3g | 2g |
| Loose-leaf lettuce | 1 cup (57g) | 8 | 0.5g | 0g | 3g | 1g | 2g |
| Mung bean sprouts | 1/2 cup (52g) | 16 | 1.5g | 0g | 3g | 1g | 2g |
| Mushrooms, button, fresh | 1/2 cup (35g) | 8 | 1g | 0g | 1g | 0.3g | 0.7g |
| Olives, black | 5 (19g) | 30 | 0g | 3g | 1g | 0g | 1g |
| Olives, green | 5 (14g) | 20 | 0g | 2g | 0.5g | 0.4g | 0.1g |
| Onion | 2 tablespoons, chopped (20g) | 8 | 0.2g | 0g | 2g | 0.5g | 1.5g |
| Parsley | 1 tablespoon (4g) | 1 | 0.1g | 0g | 0.2g | 0.1g | 0.1g |
| Peppers, green bell | 1/2 cup (75g) | 15 | 1g | 0g | 3.5g | 1.5g | 2g |
| Peppers, red bell | 1/2 cup (75g) | 23 | 1g | 0g | 4.5g | 1.5g | 3g |
| Radicchio | 1/2 cup (20g) | 5 | 0.3g | 0g | 1g | 0.2g | 0.8g |
| Radishes | 6 (12g) | 2 | 0g | 0g | 0.4g | 0.2g | 0.2g |
| Romaine lettuce | 1 cup (47g) | 8 | 0.5g | 0g | 1.5g | 1g | 0.5g |
| Scallion/green onion | 1/4 cup (25g) | 8 | 0.5g | 0g | 2g | 1g | 1g |
| Spinach | 1 cup (30g) | 7 | 1g | 0g | 1g | 0.7g | 0.3g |
| Tomato | 1 small (90g) | 16 | 1g | 0g | 3.5g | 1g | 2.5g |
| Tomato | 1 medium (123g) | 22 | 1g | 0.25g | 5g | 1.5g | 3.5g |
| Tomato, cherry | 5 (85g) | 15 | 1g | 0.2g | 3.3g | 1g | 2.3g |
| Watercress | 1/2 cup (17g) | 2 | 0.4g | 0g | 0.2g | 0.1g | 0.1g |
Dressings
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Blue cheese dressing | 2 tablespoons (30g) | 140 | 1g | 14g | 1g | 0g | 1g |
| Caesar salad dressing | 2 tablespoons (30g) | 140 | 1g | 16g | 1g | 0g | 0.5g |
| Italian dressing | 2 tablespoons (30g) | 71 | 0.12g | 6.2g | 3.6g | 0g | 3.6g |
| Lemon juice | 2 tablespoons (30g) | 7 | 0.11g | 0.07g | 2.1g | 0.1g | 2g |
| Lime juice | 2 tablespoons (30g) | 8 | 0.13g | 0.02g | 2.6g | 0.1g | 2.4g |
| Oil and vinegar | 2 tablespoons (32g) | 144 | 0g | 16g | 0.8g | 0g | 0.8g |
| Ranch dressing | 2 tablespoons (30g) | 129 | 0.4g | 13.4g | 1.7g | 0g | 1.7g |
Cooked Vegetables
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Artichoke | 1/2 medium (60g) | 32 | 1.7g | 0g | 7g | 3.5g | 3.5g |
| Asparagus | 6 spears (90g) | 20 | 2g | 0g | 4g | 2g | 2g |
| Bamboo shoots, canned, sliced | 1/2 cup (66g) | 12 | 1g | 0g | 2g | 1g | 1g |
| Beans, green, wax, string, snap | 1/2 cup (63g) | 22 | 1g | 0g | 5g | 2g | 3g |
| Beet greens | 1/2 cup (72g | 19 | 2g | 0g | 4g | 2g | 2g |
| Bok choy (pak choi) | 1/2 cup (85g) | 10 | 1.3g | 0g | 1.5g | 1g | 0.5g |
| Broccoflower | 1/2 cup (34g) | 10 | 1g | 0g | 2g | 1g | 1g |
| Broccoli | 1/2 cup (78g) | 27 | 2g | 0g | 5.5g | 2.5g | 3g |
| Broccoli rabe | 1/2 cup (85g) | 28 | 3.3g | 0.5g | 2.7g | 2.4g | 0.3g |
| Brussels sprouts | 1/4 cup (40g) | 14 | 1g | 0g | 3g | 1g | 2g |
| Cabbage, green | 1/2 cup (75g) | 17 | 1g | 0g | 4g | 1.5g | 2.5g |
| Cabbage, red | 1/2 cup (75g) | 22 | 1g | 0g | 5g | 2g | 3g |
| Cabbage, savoy | 1/2 cup (73g) | 17 | 1.3g | 0g | 4g | 2g | 2g |
| Cardoon | 1/2 cup (80g) | 18 | 0.5g | 0g | 4g | 1.5g | 2.5g |
| Cauliflower | 1/2 cup (62g) | 14 | 1g | 0.3g | 2.5g | 1.5g | 1g |
| Celery | 1/2 cup (75g) | 14 | 0.5g | 0g | 3g | 1.2g | 1.8g |
| Chard, swiss | 1/2 cup (88g) | 18 | 2g | 0g | 3.5g | 2g | 1.5g |
| Chayote | 1/2 cup (80g) | 19 | 0.5g | 0.4g | 4g | 2g | 2g |
| Collard greens | 1/2 cup (95g) | 31 | 2.5g | 1g | 5.5g | 4g | 1.5g |
| Dandelion greens | 1/2 cup (53g) | 17 | 1g | 0.3g | 3.5g | 1.5g | 2g |
| Eggplant | 1/2 cup (50g) | 17 | 1g | 0g | 4g | 1g | 3g |
| Escarole | 1/2 cup (75g) | 14 | 1g | 0g | 2.3g | 2.1g | 0.1g |
| Fennel, bulb | 1/2 cup (44g) | 13 | 0.5g | 0g | 3g | 1.5g | 1.5g |
| Hearts of palm | 1 heart (33g) | 9 | 1g | 0.2g | 1.5g | 1g | 0.5g |
| Kale | 1/2 cup (65g) | 18 | 1g | 0g | 4g | 1.5g | 2.5g |
| Kohlrabi | 1/4 cup (41g) | 12 | 1g | 0g | 3g | 0.5g | 2.5g |
| Leeks | 1/2 cup (52g) | 16 | 0.5g | 0g | 4g | 0.5g | 3.5g |
| Mushrooms, button | 1/4 cup (39g) | 11 | 1g | 0g | 2g | 1g | 1g |
| Mushrooms, shiitake | 1/4 cup (36g) | 20 | 0.5g | 0g | 5g | 1g | 4g |
| Mustard greens | 1/2 cup (70g) | 18 | 2g | 0.3g | 3g | 1.5g | 1.5g |
| Nopales (cactus pads) | 1/2 cup (75g) | 11 | 1g | 0g | 2.5g | 1.5g | 1g |
| Okra | 1/2 cup (80g) | 18 | 1.5g | 0g | 3.5g | 2g | 1.5g |
| Onion, yellow; sauteed | 1/4 cup (22g) | 29 | 0g | 2.5g | 2g | 0.5g | 1.5g |
| Peppers, green bell; chopped | 1/4 cup (29g) | 37 | 0g | 3.5g | 1g | 0.5g | 0.5g |
| Peppers, red bell; chopped | 1/4 cup (27g) | 35 | 0.3g | 3.5g | 2g | 0.5g | 1.5g |
| Pumpkin | 1/4 cup (61g) | 12 | 0.5g | 0g | 3g | 1g | 2g |
| Sauerkraut | 1/2 cup; drained (71g) | 13 | 0.7g | 0g | 3g | 2g | 1g |
| Shallots | 2 tablespoons (20g) | 14 | 0.5g | 0g | 3.5g | 0.5g | 3g |
| Spaghetti squash | 1/2 cup (78g) | 21 | 0.5g | 0g | 5g | 1g | 4g |
| Spinach | 1/2 cup (90g) | 21 | 3g | 0g | 3g | 2g | 1g |
| Summer squash | 1/2 cup (90g) | 21 | 1g | 0.4g | 3.5g | 1g | 2.5g |
| Tomato | 1/4 cup (60g) | 11 | 0.5g | 0g | 2.5g | 0.5g | 2g |
| Turnips (white), mashed | 1/2 cup (115g) | 25 | 1g | 0g | 6g | 2.5g | 3.5g |
| Zucchini | 1/2 cup (90g) | 14 | 1g | 0.3g | 2.5g | 1g | 1.5g |
Vegan
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Almond milk, unsweetened | 1 cup (240 mL) | 29 | 1g | 3g | 2g | 1g | 1g |
| Hemp milk, unsweetened | 1 cup (236 mL) | 50 | 2g | 4g | 1g | 0g | 1g |
| Natto | 1/4 cup (44g) | 92 | 8.5g | 5g | 5.5g | 2.5g | 3g |
| Shirataki noodles | 4 oz. (113g) | 20 | 1g | 0.5g | 2g | 2g | 0g |
| Soy milk, plain, unsweetened | 1 cup (240 mL) | 79 | 7g | 4g | 4g | 1g | 3g |
| Tempeh | 1/2 cup (83g) | 159 | 17g | 9g | 6g | 0g | 6g |
| Tofu, firm | 4 oz. (113g) | 70 | 8g | 3g | 3g | 0g | 3g |
| Tofu silken, soft | 4 oz. (113g) | 62 | 5.5g | 3g | 3.3g | 0g | 3.3g |
| Tofu bacon | 2 strips (20g) | 40 | 4g | 2g | 0.53g | 0.3g | 0.23g |
| Tofu Canadian bacon | 3 slices (57g) | 70 | 14g | 0.5g | 2.g | 0.5g | 1.5g |
| Tofu bulk sausage | 2 oz. (57g) | 60 | 7g | 0g | 7g | 3g | 4g |
| Tofu link sausage | 2 links (64g) | 130 | 9g | 4g | 15g | 3g | 12g |
| Vegan cheese (no casein) | 1 slice (19g) | 35 | 1g | 2g | 5g | 0g | 5g |
| Vegan cheese (no casein) | 1 oz. (28g) | 70 | 1g | 7g | 2g | 1g | 1g |
| Veggie burger | 1 burger (70g) | 124 | 11g | 4.4g | 10g | 3.5g | 6.5g |
| Veggie crumbles | 3/4 cup (55g) | 80 | 8g | 1;5g | 9g | 1g | 8g |
Dairy
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Blue cheese | 1 oz. (28g) | 100 | 6g | 8g | 0.7g | 0g | 0.7g |
| Brie | 1 oz. (28g) | 95 | 6g | 8g | 0.1g | 0g | 0.1g |
| Cheddar or colby | 1 oz. (28g) | 115 | 6.5g | 9.5g | 1g | 0g | 1g |
| Cream cheese | 2 tablespoons (29g) | 100 | 2g | 10g | 1.6g | 0g | 0.6g |
| Feta | 1 oz. (28g) | 75 | 4g | 6g | 1g | 0g | 1g |
| Goat cheese (soft) | 1 oz. (28g) | 75 | 5g | 6g | 0g | 0g | 0g |
| Gouda | 1 oz. (28g) | 100 | 7g | 8g | 0.6g | 0g | 0.6g |
| Mozzarella (whole milk) | 1 oz. (28g) | 85 | 6.3g | 6.3g | 0.6g | 0g | 0.6g |
| Parmesan | 1 oz. (28g) | 111 | 10g | 7.3g | 1g | 0g | 1g |
| Swiss | 1 oz. (28g) | 111 | 7.6g | 9g | 0.4g | 0g | 0.4g |
| Cottage cheese (2% fat) | 1/2 cup (113g) | 92 | 12g | 2.5g | 5g | 0g | 5g |
| Cottage cheese (creamed) | 1/2 cup (105g) | 103 | 11.7g | 4.5g | 3.5g | 0g | 3.5g |
| Ricotta (whole milk) | 1/2 cup (124g | 216 | 14g | 16g | 4g | 0g | 4g |
| Sour cream | 1 tablespoon (12g) | 24 | 0.3g | 2.3g | 0.6g | 0g | 0.6g |
| Yogurt (plain unsweetened/whole milk) | 4 oz. (113g) | 69 | 4g | 3.7g | 5.3 | 0g | 5.3 |
| Heavy whipping cream (fluid) | 1 tablespoon (15g) | 51 | 0.4g | 5.4g | 0.4g | 0g | 0.4g |
| Heavy whipping cream (whipped) | 1/2 cup (60g) | 204 | 1.7g | 22g | 1.6g | 0g | 1.6g |
Fruit
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Avocado, Hass (Florida) | 1/2 fruit (152g) | 182 | 3.5g | 15g | 12g | 8.5g | 3.5g |
| Blackberries, fresh | 1/4 cup (36g) | 15 | 0.5g | 0.2g | 3.5g | 2g | 4g |
| Blackberries, frozen | 1/4 cup (38g) | 24 | 0.5g | 0.2g | 6g | 2g | 4g |
| Blueberries, frozen | 1/4 cup (39g) | 20 | 0.2g | 0.3g | 5g | 1g | 4g |
| Cherries, sour, fresh | 1/4 cup (39g) | 19 | 0.4g | 0.1g | 5g | 1g | 4g |
| Cherries, sweet, fresh | 1/4 cup (39g) | 24 | 0.4g | 0.1g | 6g | 1g | 5g |
| Cranberries, raw | 1/4 cup (28g) | 13 | 0.1g | 0g | 3g | 1g | 2g |
| Currants, fresh, red and white | 1/4 cup (28g) | 16 | 0.4g | 0.1g | 4g | 1g | 3g |
| Gooseberries, raw | 1/4 cup (38g) | 16 | 0.3g | 0.2g | 4g | 1.5g | 2.5g |
| Loganberries, frozen | 1/4 cup (37g) | 20 | 0.6g | 0.1g | 5g | 2g | 3g |
| Melon, cantaloupe, balls | 1/4 cup (44g) | 15 | 0.4g | 0.1g | 3.5g | 0.5g | 3g |
| Melon, honeydew, balls | 1/4 cup (44g) | 16 | 0.2g | 0.1g | 4g | 0.5g | 3.5g |
| Melon, balls, frozen | 1/4 cup (43g) | 14 | 0.4g | 0.1g | 3.5g | 0.5g | 3g |
| Raspberries, fresh | 1/4 cup (31g) | 16 | 0.4g | 0.2g | 4g | 0.5g | 3.5g |
| Raspberries, frozen | 1/4 cup (35g) | 18 | 0.4g | 0.2g | 4g | 2g | 2g |
| Strawberries, fresh, sliced | 1/4 cup (42g) | 13 | 0.3g | 0.2g | 3g | 1g | 2g |
| Strawberries, frozen | 1/4 cup (37g) | 13 | 0.2g | 0g | 3.5g | 1g | 2.5g |
| Strawberry, fresh | 1 large (18g) | 6 | 0.1g | 0.1g | 1.5g | 0.5g | 1g |
Nuts and Seeds
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Almonds | 23 nuts (28g) | 164 | 6g | 14g | 6g | 3.5g | 2.5 |
| Almond butter (w/o salt) | 1 tablespoon (16g) | 98 | 3.5g | 9g | 3g | 1.5 | 1.5 |
| Almond meal/flour | 1/4 cup (25g) | 150 | 6g | 11g | 6g | 3g | 3g |
| Brazil nuts | 5 nuts (25g) | 165 | 3.5g | 17g | 3g | 2g | 1g |
| Cashews | 1/4 cup (28g) | 150 | 4g | 12g | 10g | 1g | 9g |
| Cashew butter (w/o salt) | 1 tablespoon (16g) | 94 | 3g | 8g | 4.5g | 0.5g | 4g |
| Coconut (shredded unsweetened) | 1/4 cup (20g) | 71 | 1g | 7g | 3g | 2g | 1g |
| Macadamias | 6 kernels (14g) | 102 | 1g | 11g | 2g | .2g | 0.8g |
| Macadamia butter | 1 tablespoon (14g) | 97 | 2g | 10g | 2g | 1g | 1g |
| Hazelnuts | 12 nuts (17g) | 106 | 2.5g | 10g | 3g | 1.5g | 1.5g |
| Peanuts | 1/4cup (36.5g) | 207 | 9.5g | 18g | 6g | 3.5g | 3g |
| Peanut butter (chunky salted) | 1 tablespoon (16g) | 94 | 4g | 8g | 3.5g | 1.5g | 2g |
| Peanut butter (smooth salted) | 1 tablespoon (16g) | 96 | 3.5g | 8g | 4g | 1g | 3g |
| Pecans | 10 halves (14g) | 98 | 1.3g | 10g | 2g | 1.5g | 0.5g |
| Pili nuts | 1/4 cup (30g) | 210 | 3g | 24g | 1g | 1g | 0g |
| Pine nuts | 2 tablespoons (20g) | 148 | 2.7g | 14g | 2g | 1.3g | 0.7g |
| Pistachios | 25 nuts (17.5g) | 98 | 3.5g | 8g | 5g | 2g | 3g |
| Pumpkin seeds (hulled) | 1/4 cup (30g) | 180 | 9g | 14g | 4g | 3g | 1g |
| Sesame seeds | 2 tablespoons (18g) | 103 | 3.2g | 9g | 4g | 2g | 2g |
| Sunflower seeds (hulled) | 1/4 cup (30g) | 160 | 6g | 15g | 6g | 3g | 3g |
| Sunflower seed butter | 1 tablespoon (16g) | 99 | 2.8g | 9g | 4g | 1g | 3g |
| Tahini (sesame paste) | 1 tablespoon (15g) | 89 | 2.6g | 8g | 3g | 1g | 2g |
| Walnuts | 7 halves (14g) | 93 | 2g | 9g | 2g | 1g | 1g |
Oils and Fats
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Butter | 1 tablespoon (14.2g) | 102 | 0.12g | 11.5g | 0g | 0g | 0g |
| Lard/Dripping | 1 tablespoon (12.8g) | 115 | 0g | 12.8g | 0g | 0g | 0g |
| Mayonnaise | 1 tablespoon (13.8g) | 94 | 0.13g | 10.33g | 0.08g | 0g | 0.08g |
| Coconut Oil | 1 tablespoon (13.6g) | 121 | 0g | 13.47g | 0g | 0g | 0g |
| Coconut butter | 1 tablespoon (16g) | 105 | 1g | 10.5g | 4g | 2.5g | 1.5g |
| Flaxseed oil | 1 tablespoon (13.6g) | 120 | 0.01g | 13.6g | 0g | 0g | 0g |
| Olive oil | 1 tablespoon (13.5g) | 119 | 0g | 13.5g | 0g | 0g | 0g |
| Sesame seed oil | 1 tablespoon (13.6g) | 120 | 0g | 13.6g | 0g | 0g | 0g |
| MCT oil | 1 tablespoon/15 mL | 130 | 0g | 14g | 0g | 0g | 0g |
| MCT powder | 1 scoop (10g) | 70 | 0.5g | 7g | 1g | 1g | 0g |
| Walnut oil | 1 tablespoon (13.6g) | 120 | 0g | 13.6 | 0g | 0g | 0g |
Drinks
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Broth or Bouillon | 1 cup (235g) | 27 | 6.25 | 0g | 0.79 | 0g | 0.79 |
| Club soda | 1 can (474g) | 0 | 0g | 0g | 0g | 0g | 0g |
| Coffee | 1 cup (237g) | 2 | 0.54g | 0.05g | 0g | 0g | 0g |
| Tea | 1 cup (245g) | 2 | 0.54g | 0g | 0g | 0g | 0g |
| Lemon juice (2.5g) or Lime juice (2.9g) | 1 lemon or lime (48g) | 11 | 0.17g | 0.12g | 3.31g | 0.1g | 3;21g |
| Unsweetened almond milk | 1 cup (262g) | 39 | 1.55g | 2.88g | 1.52g | 0g | 0g |
| Unsweetened hemp milk | 1 cup (236g) | 50 | 2g | 4g | 1g | 0g | 1g |
Alcoholic Drinks
| Food | Serving Size | Calories | Protein | Fat | Total Carb | Fiber | Net Carb |
|---|---|---|---|---|---|---|---|
| Beer (light) | 12 oz. (336g) | 96 | 0g | 0g | 3g | 0g | 3g |
| Bourbon | 1 oz. (28g) | 70 | 0g | 0g | 0.03g | 0g | 0.03g |
| Champagne | 3.5oz. (100g) | 87 | 0.07g | 0g | 2.9g | 0g | 2.8g |
| Gin | 1 oz. (28g) | 73 | 0g | 0g | 0g | 0g | 0g |
| Rum | 1 oz. (28g) | 64 | 0g | 0g | 0g | 0g | 0g |
| Scotch | 1 oz. (28g) | 70 | 0g | 0g | 0g | 0g | 0g |
| Sherry (dry) | 2 oz. (57g) | 69 | 0g | 0g | 0g | 0g | 0g |
| Vodka | 1 oz. (28g) | 64 | 0g | 0g | 0g | 0g | 0g |
| Wine (red) | 5 oz. (140g) | 125 | 0.1g | 0g | 3.84g | 0g | 3.84g |
| Wine (white) | 5 oz. (140g) | 121 | 0.1g | 0g | 3.82g | 0g | 3.82g |
Meat
| Food Item | Serving Size | Calories | Protein (g) | Fats (g) | Carbs (g) | Fiber (g) | Net Carbs |
|---|---|---|---|---|---|---|---|
| Bacon | 4 oz. | 519 | 13g | 51g | 0g | 0g | 0g |
| Beef Liver | 3 oz | 185 | 23g | 7g | 7g | 0g | 7g |
| Canadian Bacon | 2 pc. (47g) | 86 | 11g | 4g | 0.6g | 0g | 0.6g |
| Chicken Breast | 4 oz. | 125 | 26g | 1g | 0g | 0g | 0g |
| Chicken Thigh | 4 oz. | 250 | 17g | 20g | 0g | 0g | 0g |
| Chipped Beef | 2.5 oz | 145 | 24g | 4g | 0g | 0g | 0g |
| Clams | 3 oz | 65 | 11g | 1g | 0.2g | 0g | 0.2g |
| Duck, roasted | 1/2 duck (221g) | 445 | 52g | 25g | 0g | 0g | 0g |
| Ground Beef (80/20) | 4 oz. | 280 | 20g | 23g | 0g | 0g | 0g |
| Ground Lamb | 4 oz. | 319 | 19g | 27g | 0g | 0g | 0g |
| Hot Dog, beef & pork | 1 (45g) | 145 | 5g | 13g | 1g | 0g | 1g |
| Lamb Chop | 2.2 oz | 220 | 20g | 15g | 0g | 0g | 0g |
| Lamb Leg | 3 oz | 205 | 22g | 13g | 0g | 0g | 0g |
| Liver | 4 oz. | 135 | 19g | 5g | 0g | 0g | 0g |
| Oysters (raw) | 1 cup (240g) | 160 | 21g | 5g | 8g | 0g | 8g |
| Pork Chop | 4 oz. | 286 | 30g | 18g | 0g | 0g | 0g |
| Pork Ribs | 3 oz | 270 | 21g | 20g | 0g | 0g | 0g |
| Ribeye Steak | 4 oz. | 330 | 27g | 25g | 0g | 0g | 0g |
| Salmon | 4 oz. | 236 | 23g | 15g | 0g | 0g | 0g |
| Salmon (canned) | 3 oz | 120 | 17g | 5g | 0g | 0g | 0g |
| Trout, broiled | 3 oz | 160 | 21g | 8g | 0.3g | 0g | 0.3g |
| Tuna, canned w/oil | 3 oz | 165 | 24g | 7g | 0g | 0g | 0g |
| Turkey Breast (roasted) | 3 oz | 145 | 25g | 4g | 0g | 0g | 0g |
| Veal Cutlet | 3 oz | 185 | 23g | 9g | 0g | 0g | 0g |