# Keto Food List: Net Carbs for 90+ Everyday Foods

Source: https://theketovibe.com/learn/keto-food-list · The Keto Vibe · Updated 2026-10-25

> A searchable keto food list with net carbs per 100 g and per portion for vegetables, fruit, nuts, dairy, meat, grains and drinks, plus what to eat and what to avoid.

## Key takeaways

- Build meals around meat, fish, eggs, low-carb vegetables, healthy fats and some dairy.
- Leafy greens, zucchini, cauliflower and avocado are under about 3 g net carbs per 100 g.
- Bread, pasta, rice, potatoes, sugar, juice and most fruit don’t fit a 20 g day.
- Portion matters: garlic is high per 100 g but tiny per clove; a glass of milk adds up fast.

The easiest way to eat keto is to know, roughly, what’s in your food. This list covers more than 90 everyday foods with **net carbs per 100 g** and **per typical portion**, and a simple verdict for each. Search it, filter by group, or sort by portion to see what actually lands on your plate.

## The full keto food list

| Food | Group | Net carbs per 100 g | Typical portion | Net carbs per portion | Verdict |
| --- | --- | --- | --- | --- | --- |
| Beef | Meat & fish | 0 | 4 oz (113 g) | 0 | Keto-friendly |
| Chicken | Meat & fish | 0 | 4 oz (113 g) | 0 | Keto-friendly |
| Pork | Meat & fish | 0 | 4 oz (113 g) | 0 | Keto-friendly |
| Salmon | Meat & fish | 0 | 4 oz (113 g) | 0 | Keto-friendly |
| Tuna | Meat & fish | 0 | 1 can, drained (142 g) | 0 | Keto-friendly |
| Olive oil | Pantry | 0 | 1 tbsp (14 g) | 0 | Keto-friendly |
| Coconut oil | Pantry | 0 | 1 tbsp (14 g) | 0 | Keto-friendly |
| Erythritol | Pantry | 0 | 1 tbsp (12 g) | 0 | Keto-friendly |
| Black coffee | Drinks | 0 | 1 cup (240 ml) | 0 | Keto-friendly |
| Butter | Dairy & eggs | 0.1 | 1 tbsp (14 g) | 0 | Keto-friendly |
| Unsweetened almond milk | Drinks | 0.3 | 1 cup (240 ml) | 0.7 | Keto-friendly |
| Brie | Dairy & eggs | 0.5 | 1 oz (28 g) | 0.1 | Keto-friendly |
| Mayonnaise | Pantry | 0.6 | 1 tbsp (14 g) | 0.1 | Keto-friendly |
| Eggs | Dairy & eggs | 0.7 | 1 large (50 g) | 0.4 | Keto-friendly |
| Shrimp | Meat & fish | 0.9 | 4 oz (113 g) | 1 | Keto-friendly |
| Tofu (firm) | Meat & fish | 1 | ½ cup (126 g) | 1.3 | Keto-friendly |
| Romaine lettuce | Vegetables | 1.2 | 2 cups shredded (94 g) | 1.1 | Keto-friendly |
| Cheddar | Dairy & eggs | 1.3 | 1 oz (28 g) | 0.4 | Keto-friendly |
| Spinach | Vegetables | 1.4 | 2 cups raw (60 g) | 0.8 | Keto-friendly |
| Celery | Vegetables | 1.4 | 2 stalks (80 g) | 1.1 | Keto-friendly |
| Bacon | Meat & fish | 1.4 | 3 slices (35 g) | 0.5 | Keto-friendly |
| Flaxseed | Nuts & seeds | 1.6 | 2 tbsp ground (14 g) | 0.2 | Keto-friendly |
| Asparagus | Vegetables | 1.8 | 6 spears (90 g) | 1.6 | Keto-friendly |
| Avocado | Vegetables | 1.8 | half (100 g) | 1.8 | Keto-friendly |
| Yellow mustard | Pantry | 1.8 | 1 tsp (5 g) | 0.1 | Keto-friendly |
| Arugula | Vegetables | 2.1 | 2 cups (40 g) | 0.8 | Keto-friendly |
| Zucchini | Vegetables | 2.1 | 1 medium (200 g) | 4.2 | In moderation |
| Mozzarella | Dairy & eggs | 2.2 | 1 oz (28 g) | 0.6 | Keto-friendly |
| Mushrooms | Vegetables | 2.3 | 1 cup sliced (70 g) | 1.6 | Keto-friendly |
| Dry red wine | Drinks | 2.6 | 1 glass (150 ml) | 3.9 | Keto-friendly |
| Tomato | Vegetables | 2.7 | 1 medium (120 g) | 3.2 | Keto-friendly |
| Black olives | Vegetables | 2.8 | 10 large (44 g) | 1.2 | Keto-friendly |
| Heavy cream | Dairy & eggs | 2.8 | 2 tbsp (30 g) | 0.8 | Keto-friendly |
| Eggplant | Vegetables | 2.9 | 1 cup cubed (82 g) | 2.4 | Keto-friendly |
| Green bell pepper | Vegetables | 2.9 | 1 medium (120 g) | 3.5 | Keto-friendly |
| Cauliflower | Vegetables | 3 | 1 cup florets (107 g) | 3.2 | Keto-friendly |
| Cucumber | Vegetables | 3.1 | 1 cup sliced (119 g) | 3.7 | Keto-friendly |
| Parmesan | Dairy & eggs | 3.2 | 2 tbsp grated (10 g) | 0.3 | Keto-friendly |
| Green cabbage | Vegetables | 3.3 | 1 cup shredded (89 g) | 2.9 | Keto-friendly |
| Cottage cheese (4%) | Dairy & eggs | 3.4 | ½ cup (113 g) | 3.8 | Keto-friendly |
| Beer (regular) | Drinks | 3.6 | 1 can (355 ml) | 12.8 | Best avoided |
| Red bell pepper | Vegetables | 3.9 | 1 medium (120 g) | 4.7 | In moderation |
| Broccoli | Vegetables | 4 | 1 cup florets (91 g) | 3.6 | Keto-friendly |
| Greek yogurt (plain, full-fat) | Dairy & eggs | 4 | ¾ cup (170 g) | 6.8 | In moderation |
| Cream cheese | Dairy & eggs | 4.1 | 2 tbsp (29 g) | 1.2 | Keto-friendly |
| Soy sauce | Pantry | 4.1 | 1 tbsp (16 g) | 0.7 | Keto-friendly |
| Brazil nuts | Nuts & seeds | 4.2 | 6 nuts (28 g) | 1.2 | Keto-friendly |
| Green beans | Vegetables | 4.3 | 1 cup (100 g) | 4.3 | In moderation |
| Blackberries | Fruit | 4.3 | ½ cup (72 g) | 3.1 | Keto-friendly |
| Pecans | Nuts & seeds | 4.3 | 19 halves (28 g) | 1.2 | Keto-friendly |
| Sour cream | Dairy & eggs | 4.6 | 2 tbsp (24 g) | 1.1 | Keto-friendly |
| Pumpkin seeds | Nuts & seeds | 4.7 | ¼ cup (32 g) | 1.5 | Keto-friendly |
| Whole milk | Dairy & eggs | 4.8 | 1 cup (244 g) | 11.7 | Best avoided |
| Brussels sprouts | Vegetables | 5.2 | 1 cup (88 g) | 4.6 | In moderation |
| Macadamia nuts | Nuts & seeds | 5.2 | 10 nuts (28 g) | 1.5 | Keto-friendly |
| Raspberries | Fruit | 5.4 | ½ cup (62 g) | 3.3 | Keto-friendly |
| Strawberries | Fruit | 5.7 | ½ cup halves (76 g) | 4.3 | In moderation |
| Lemon | Fruit | 6.5 | juice of ½ lemon (24 g) | 1.6 | Keto-friendly |
| Carrot | Vegetables | 6.8 | 1 medium (61 g) | 4.1 | In moderation |
| Walnuts | Nuts & seeds | 7 | 14 halves (28 g) | 2 | Keto-friendly |
| Hazelnuts | Nuts & seeds | 7 | 20 nuts (28 g) | 2 | Keto-friendly |
| Watermelon | Fruit | 7.2 | 1 cup diced (152 g) | 10.9 | Best avoided |
| Onion | Vegetables | 7.6 | ¼ cup chopped (40 g) | 3 | Keto-friendly |
| Peanuts | Nuts & seeds | 7.6 | 28 nuts (28 g) | 2.1 | Keto-friendly |
| Chia seeds | Nuts & seeds | 7.7 | 2 tbsp (24 g) | 1.8 | Keto-friendly |
| Almonds | Nuts & seeds | 9.1 | 23 almonds (28 g) | 2.5 | Keto-friendly |
| Green peas | Vegetables | 9.4 | ½ cup (73 g) | 6.9 | In moderation |
| Orange | Fruit | 9.4 | 1 medium (131 g) | 12.3 | Best avoided |
| Almond flour | Nuts & seeds | 10 | ¼ cup (28 g) | 2.8 | Keto-friendly |
| Orange juice | Drinks | 10.4 | 1 cup (240 ml) | 25 | Best avoided |
| Cola | Drinks | 10.6 | 1 can (355 ml) | 37.6 | Best avoided |
| Apple | Fruit | 11.4 | 1 medium (182 g) | 20.7 | Best avoided |
| Sunflower seeds | Nuts & seeds | 11.4 | ¼ cup (35 g) | 4 | Keto-friendly |
| Blueberries | Fruit | 12.1 | ½ cup (74 g) | 9 | Best avoided |
| Lentils (cooked) | Grains & legumes | 12.2 | ½ cup (99 g) | 12.1 | Best avoided |
| Mango | Fruit | 13.4 | 1 cup sliced (165 g) | 22.1 | Best avoided |
| Black beans (cooked) | Grains & legumes | 15 | ½ cup (86 g) | 12.9 | Best avoided |
| Potato | Vegetables | 15.4 | 1 medium (213 g) | 32.8 | Best avoided |
| Sweet corn | Vegetables | 16.3 | 1 ear (90 g) | 14.7 | Best avoided |
| Pistachios | Nuts & seeds | 16.6 | 49 kernels (28 g) | 4.6 | In moderation |
| Sweet potato | Vegetables | 17.1 | 1 medium (130 g) | 22.2 | Best avoided |
| Grapes | Fruit | 17.2 | 1 cup (151 g) | 26 | Best avoided |
| Quinoa (cooked) | Grains & legumes | 18.5 | ½ cup (93 g) | 17.2 | Best avoided |
| Dark chocolate (85%) | Pantry | 19 | 2 squares (20 g) | 3.8 | Keto-friendly |
| Chickpeas (cooked) | Grains & legumes | 19.8 | ½ cup (82 g) | 16.2 | Best avoided |
| Banana | Fruit | 20.2 | 1 medium (118 g) | 23.8 | Best avoided |
| Cashews | Nuts & seeds | 26.9 | 18 nuts (28 g) | 7.5 | In moderation |
| Ketchup | Pantry | 27 | 1 tbsp (17 g) | 4.6 | In moderation |
| White rice (cooked) | Grains & legumes | 27.8 | 1 cup (158 g) | 43.9 | Best avoided |
| Pasta (cooked) | Grains & legumes | 29.1 | 1 cup (140 g) | 40.7 | Best avoided |
| Garlic | Vegetables | 31 | 1 clove (3 g) | 0.9 | Keto-friendly |
| White bread | Grains & legumes | 46.3 | 1 slice (28 g) | 13 | Best avoided |
| Milk chocolate | Pantry | 55.6 | 1 small bar (44 g) | 24.5 | Best avoided |
| Rolled oats (dry) | Grains & legumes | 56 | ½ cup (40 g) | 22.4 | Best avoided |
| Maple syrup | Pantry | 67 | 1 tbsp (20 g) | 13.4 | Best avoided |
| Medjool dates | Fruit | 68 | 2 dates (48 g) | 32.6 | Best avoided |
| Raisins | Fruit | 75 | small box (43 g) | 32.3 | Best avoided |
| Honey | Pantry | 82 | 1 tbsp (21 g) | 17.2 | Best avoided |
| Sugar | Pantry | 100 | 1 tsp (4 g) | 4 | Keto-friendly |

## How to read the verdicts

Every food gets a traffic light, judged on a *typical portion* against a 20 g daily budget:

- **Keto-friendly:** up to about 4 g of net carbs per portion. Eat freely.
- **In moderation:** 4 to 8 g per portion. Fits, but count it.
- **Best avoided:** more than 8 g per portion. One serving can use half your day.

Portions change everything. Garlic has about 31 g of net carbs per 100 g, but one clove weighs 3 g, so it adds about 1 g. A glass of milk, on the other hand, sounds harmless and carries around 12 g.

## Foods to eat freely

- **Meat and fish:** beef, lamb, pork, chicken, turkey, salmon, sardines, mackerel, tuna, shrimp. Zero or near-zero carbs.
- **Eggs:** about half a gram each, and endlessly useful.
- **Leafy greens:** spinach, lettuce, arugula, chard.
- **Low-carb vegetables:** zucchini, cauliflower, broccoli, asparagus, cucumber, celery, mushrooms, peppers, cabbage.
- **Fats and oils:** olive oil, butter, ghee, avocado oil, coconut oil.
- **Avocado and olives:** high in fat and fiber, low in net carbs.

## Foods to eat in moderation

- **Berries:** raspberries, blackberries and strawberries in half-cup portions.
- **Nuts and seeds:** almonds, walnuts, hazelnuts, pecans, chia. Easy to overeat by the handful.
- **Dairy:** Greek yogurt, cottage cheese, cream cheese, sour cream.
- **Higher-carb vegetables:** onion, carrots, Brussels sprouts, green beans.
- **85% dark chocolate:** a couple of squares.

## Foods to avoid

- **Sugar and sweets:** sugar, honey, maple syrup, candy, milk chocolate.
- **Grains:** bread, pasta, rice, oats, cereal, crackers.
- **Starchy vegetables:** potatoes, sweet potatoes, corn, peas.
- **Most fruit:** bananas, grapes, mango, apples, dried fruit.
- **Beans and lentils:** nutritious, but too starchy for most keto days.
- **Sugary drinks:** juice, soda, sweet coffee drinks, regular beer.

> **Swap, don’t just cut:** Cauliflower rice for rice, zucchini noodles for pasta, lettuce wraps for buns, almond flour for wheat flour. Most of our recipes are built on swaps like these.

## A simple keto shopping list

1. Eggs, butter, heavy cream, two or three cheeses
2. Chicken thighs, ground beef, salmon or canned fish, bacon
3. Spinach, zucchini, cauliflower, broccoli, avocados, lemons
4. Olive oil, mayonnaise, mustard, spices
5. Pecans or macadamias, chia seeds, 85% dark chocolate

Test what stuck with a round of [Higher or Lower](https://theketovibe.com/tools/higher-or-lower), then learn how to handle the first week in [keto flu: symptoms and fixes](https://theketovibe.com/learn/keto-flu).

## FAQ

**What vegetables are lowest in carbs?**

Spinach, romaine lettuce, celery, asparagus, arugula and zucchini are among the lowest, at roughly 1 to 2 g of net carbs per 100 g. Cauliflower, broccoli and peppers are close behind.

**Which nuts are best for keto?**

Pecans, macadamias and Brazil nuts are the lowest in net carbs, at around 4 to 5 g per 100 g. Almonds and walnuts are fine in normal portions. Cashews and pistachios are much higher.

**Is cheese keto?**

Yes. Hard and aged cheeses such as cheddar, parmesan and brie have very few carbs. Cottage cheese and cream cheese have a little more but fit in normal portions.

**Can I drink alcohol on keto?**

Dry wine and plain spirits have few or no carbs, but alcohol can slow fat burning and lower your tolerance. Regular beer, cider and sweet cocktails are high in carbs.