Keto Food Database

Carbs in Foods

Net carb counts and a keto verdict for 116 common foods, sourced from USDA FoodData Central. Sorted low to high within each category.

Keto In moderation Not keto

Fruits

Olives 0.7g net Coconut 1.7g net Avocado 1.8g net Lemons 3.8g net Limes 5.2g net Blackberries 6.2g net Plums 6.6g net Raspberries 6.6g net Kiwi 8.1g net Strawberries 8.7g net Watermelon 10.9g net Grapefruit 11.2g net Cantaloupe 11.7g net Peaches 12g net Oranges 12.3g net Cherries 16.3g net Blueberries 17.9g net Pineapple 19.3g net Apples 20.7g net Pears 21.5g net Mango 22.1g net Bananas 23.8g net Grapes 24.6g net

Vegetables

Kale 0.1g net Spinach 0.4g net Lettuce 0.8g net Garlic 0.9g net Green Onions 1.2g net Celery 1.4g net Mushrooms 1.6g net Radishes 2.1g net Asparagus 2.4g net Eggplant 2.4g net Zucchini 2.4g net Cabbage 2.9g net Cauliflower 3.2g net Tomatoes 3.3g net Broccoli 3.6g net Cucumber 3.7g net Carrots 4.1g net Bell Peppers 4.3g net Green Beans 4.3g net Okra 4.3g net Brussels Sprouts 4.5g net Spaghetti Squash 5.2g net Turnips 6g net Artichokes 6.1g net Onions 6.1g net Pumpkin 7g net Beets 9.2g net Peas 12.8g net Butternut Squash 13.6g net Parsnips 17.4g net Sweet Potato 22.2g net Corn 24.2g net Potato 26.6g net

Nuts & Seeds

Flax Seeds 0.2g net Brazil Nuts 1.2g net Pecans 1.2g net Pumpkin Seeds 1.3g net Macadamia Nuts 1.5g net Hazelnuts 2g net Walnuts 2g net Peanuts 2.1g net Chia Seeds 2.2g net Almonds 2.5g net Almond Butter 2.7g net Sunflower Seeds 3.2g net Pistachios 4.6g net Peanut Butter 5.5g net Cashews 7.5g net

Dairy & Eggs

Butter 0g net Eggs 0.4g net Heavy Cream 0.4g net Mozzarella Cheese 0.7g net Parmesan Cheese 0.7g net Cheddar Cheese 1g net Sour Cream 1.3g net Cream Cheese 1.5g net Cottage Cheese 3.8g net Greek Yogurt 6.8g net Whole Milk 11.7g net

Proteins

Bacon 0g net Chicken Breast 0g net Cod 0g net Ground Beef 0g net Pork Chop 0g net Salmon 0g net Tuna 0g net Turkey Breast 0.1g net Shrimp 1.3g net Ham 2g net Tofu 2g net

Pantry & Grains

White Bread 11.7g net Sugar 12g net Lentils 12.1g net Black Beans 12.9g net Maple Syrup 13.4g net Kidney Beans 13.7g net Chickpeas 16.2g net Honey 17.3g net Flour 22.8g net Oatmeal 24.1g net Cornmeal 27.1g net Couscous 34.2g net Quinoa 34.2g net Pasta 40.7g net White Rice 43.9g net Brown Rice 46.8g net

Snacks & Other

Avocado Oil 0g net Olive Oil 0g net Pickles 0.5g net Edamame 2.9g net Hummus 2.9g net Popcorn 5.1g net Dark Chocolate 15.2g net