Keto-Friendly

Food List
THE MASTER LIST OF KETO-FRIENDLY FOODS.

Some of the foods listed here are not keto-friendly when

consumed in excess. Take note of carb counts.

Created by KetoConnect
vegetables PER 100 GRAM SERVING

VEGETABLE TOTAL CARBS FIBER NET CARBS

pumpkin 6.5 .5 6

waterchesnuts 23.9 3 20.9

acorn squash 10 1.5 8.5

sweet onion 7.6 .9 6.7

garlic 33.1 2.1 31

cucumber 3.6 .5 3.1

leek 14.2 1.8 12.4

ginger 17.8 2 15.8

red onion 9.3 1.7 7.6

yellow bell pepper 6 .9 5.1

shallot 16.8 3.2 13.6

spaghetti squash 7 1.5 5.5

celery root 9.2 1.8 7.4

green tomatoes 5.1 1.1 4

Crimini Mushroom 4.3 .6 3.7

beet 10 2.8 7.2

horseradish 11.3 3.3 8

lotus root 17.2 4.9 12.3

carrots 9.6 2.8 6.8

chayote 9.2 3.5 5.7

scallion 7.3 2.6 4.7

green bell pepper 4.6 1.7 2.9

wasabi 23.5 7.8 15.7

red tomatoes 3.2 .9 2.3

vegetables PER 100 GRAM SERVING

VEGETABLE TOTAL CARBS FIBER NET CARBS

summer squash 3.4 1.1 2.3

broccolini 7.1 1.2 5.9

green beans 7 2.7 4.3

cress 5.5 1.1 4.4

fennel 7.3 3.1 4.2

okra 7.5 3.2 4.3

broccoli 7 2.6 4.4

iceberg lettuce 3 1.2 1.8

rhubarb 4.5 1.8 2.7

artichoke 11 5 6

jalapeño pepper 6.5 2.8 3.7

dandelion greens 9.2 3.5 5.7

shiitake mushrooms 6.8 2.5 4.3

red bell pepper 6 2.1 3.9

zuchinni 3.1 1 2.1

tomatillos 5.8 1.9 3.9

turnip greens 7.1 3.2 3.9

brussels sprouts 9 3.8 5.2

cauliflower 5 2 3

portabella mushrooms 3.9 1.3 2.6

snowpeas 14.5 5.1 9.4

eggplant 5.9 3 2.9

radish 3.4 1.6 1.8

cabbage 6.1 3.1 3

vegetables PER 100 GRAM SERVING

VEGETABLE TOTAL CARBS FIBER NET CARBS

chard 3.7 1.6 2.1

leaf lettuce 2.9 1.3 1.6

kale 8.8 3.6 5.2

white mushroom 3.3 1 2.3

bamboo shoots 5 2.2 2.8

poblano pepper 51 22 29

jicama 8.8 4.9 3.9

alfalfa sprout 2 2 0

bok choy 2.2 1 1.2

asparagus 3.9 2.1 1.8

celery 3 1.6 1.4

white radish 2.6 1.4 1.2

butter lettuce 2.2 1.1 1.1

arugula 3.7 1.6 2.1

parsley 6.3 3.3 3

banana pepper 5 3 2

capers 4.9 3.2 1.7

romaine lettuce 3.3 2.1 1.2

bean sprout 2.1 1.9 0.2

spinach 3.6 2.2 1.4

mustard leaves 4.7 2.2 1.5

bitter melon 3.7 2.8 0.9

collard greens 5.4 4 1.4

avocado 9 7 2
fruit PER 100 GRAM SERVING

FRUIT TOTAL CARBS FIBER NET CARBS

blueberries 14 2.4 11.6

raspberries 12 7 5

blackberries 10 5 5

strawberries 8 2 6

coconut 15 9 6

lemon 9 2.8 6.2

lime 11 2.8 8.2

kiwi 15 3 12

nuts PER 100 GRAM SERVING

NUT TOTAL CARBS FIBER NET CARBS

almonds 22 12 10

hazelnuts 17 10 7

macadamia 14 9 5

pecans 14 10 4

pistachios 28 10 18

walnuts 14 7 7

cashews 30 3.3 26.7

brazil nuts 12 8 4

peanuts 16 9 7

peanut butter 20 6.6 13.4

almond butter 19 10 9

cashew butter 28 2 26
seeds PER 100 GRAM SERVING

SEED TOTAL CARBS FIBER NET CARBS

pine nut 13 3.7 9.3

pumpkin seeds 54 18 36

sesame seeds 23 12 11

flax seeds 29 27 2

sunflower seeds 20 9 11

chia seeds 42 34 8

tahini 21 9 12

alfalfa sprout 2 2 0

flours PER 100 GRAM SERVING

FLOUR TOTAL CARBS FIBER NET CARBS

almond flour 21 11 10

coconut flour 59 38 21

hazelnut flour 17 10 7

peanut flour 31 16 15

soy flour 35 10 25

cashew flour 29 4 25

cream cheese 4.1 0 4.1

mussels 3.7 0 3.7

meat PER 100 GRAM SERVING

MEAT TOTAL CARBS FIBER NET CARBS

bacon 1.4 0 1.4

beef 0 0 0

chicken, white 0 0 0

chicken, dark 0 0 0

deer 0 0 0

duck 0 0 0

goat 0 0 0

lamb 0 0 0

pheasant 0 0 0
pork 0 0 0

rabbit 0 0 0

turkey 0 0 0

veal 0 0 0

liver 1 0 1

sausages 1 0 1

deli meat 2 0 2

hot dogs 4 0 4

pepperoni 0.5 0 0.5

prosciutto 0 0 0

salami 1 0 1
seafood PER 100 GRAM SERVING

SEAFOOD TOTAL CARBS FIBER NET CARBS

anchovies 0 0 0

calamari 1.6 0 1.6

clams 5 0 5

crab 0 0 0

haddock 0 0 0

mackerel 0 0 0

lobster 0 0 0

mussels 3.7 0 3.7

oyster 5 0 5
salmon 0 0 0

sardines 0 0 0

shrimp 0.9 0 0.9

scallops 5.4 0 5.4

tuna 0 0 0

sausages 1 0 1

deli meat 2 0 2
dairy PER 100 GRAM SERVING

FULL-FAT DAIRY TOTAL CARBS FIBER NET CARBS

cheese 1.3 0 1.3

cottage cheese 2 0 2

heavy cream 2.8 0 2.8

sour cream 3 0 3

butter 0 0 0

ghee 0 0 0

cream cheese 4.1 0 4.1

mussels 3.7 0 3.7

drinks PER 100 GRAM SERVING

DRINK TOTAL CARBS FIBER NET CARBS

coconut milk 6 2.2 3.8

almond milk 1 0 1

cashew milk 0.5 0 0.5

broth 0.7 0 0.7

coffee 0 0 0

tea 0 0 0

water 0 0 0

dry red wine 2.6 0 2.6

dry white wine 2.6 0 2.6

champagne 2.6 0 2.6

vodka 0 0 0

tequila 0 0 0

whiskey 0 0 0

rum 0 0 0

gin 0 0 0

brandy 0 0 0