Compare net carbohydrates, fat, protein and calories for common keto-friendly foods. The tables are organized by food category, so you can find useful nutrition information quickly.
Condiments, Fats & Oils
↑ CategoriesServing size: 1 tbsp
| Food | Net carbs (g) | Fat (g) | Protein (g) | Calories |
|---|---|---|---|---|
| Apple cider vinegar | 0.1 | 0 | 0 | 3 |
| Avocado oil | 0 | 13.6 | 0 | 122 |
| Coconut oil | 0 | 13.5 | 0 | 120 |
| Duck fat | 0 | 12.8 | 0 | 113 |
| Ghee | 0 | 12.7 | 0 | 112 |
| Grass-fed butter | 0 | 12 | 0 | 100 |
| Lard | 0 | 12.8 | 0 | 116 |
| MCT oil | 0 | 14 | 0 | 124 |
| Mustard | 0.3 | 0.5 | 0.6 | 9 |
| Olive oil | 0 | 13.5 | 0 | 119 |
| Tallow | 0 | 12.8 | 0 | 116 |
Meat & Eggs
↑ CategoriesServing size: 4 oz (except where noted)
| Food | Net carbs (g) | Fat (g) | Protein (g) | Calories |
|---|---|---|---|---|
| Bacon | 1.9 | 39.7 | 38.3 | 528 |
| Beef liver | 5.8 | 5.9 | 32.9 | 216 |
| Bone broth | 1.2 | 5.3 | 13.3 | 97 |
| Chicken breast | 0 | 5.1 | 34.9 | 196 |
| Chicken thigh | 0 | 14.9 | 31.9 | 270 |
| Eggs (2 large) | 0.7 | 10 | 12.6 | 140 |
| Ground beef | 0 | 17 | 21 | 243 |
| Ground lamb | 0 | 26.5 | 18.7 | 319 |
| Ground pork | 0 | 24.2 | 30.7 | 340 |
| Ground veal | 0 | 14.8 | 21 | 223 |
| Lamb chops | 0 | 22.6 | 25.4 | 312 |
| Pork chops | 0 | 17.1 | 30.5 | 285 |
| Pork ribs | 0 | 21.3 | 26.1 | 304 |
| Roast beef | 0 | 29 | 26.1 | 372 |
| Steak – rib eye | 0 | 17.1 | 30.2 | 283 |
| Steak – sirloin | 0 | 18.1 | 32.1 | 300 |
| Turkey breast | 0 | 2.4 | 34 | 166 |
Seafood
↑ CategoriesServing size: 4 oz
| Food | Net carbs (g) | Fat (g) | Protein (g) | Calories |
|---|---|---|---|---|
| Cod | 0 | 1 | 25.9 | 119 |
| Halibut | 0 | 1.8 | 25.6 | 126 |
| Lobster | 0 | 1 | 21.5 | 101 |
| Mackerel | 0 | 11.4 | 28.9 | 226 |
| Mussels | 4.2 | 2.5 | 13.5 | 98 |
| Oysters | 5.6 | 2.6 | 10.7 | 92 |
| Salmon | 0 | 9.2 | 28.8 | 206 |
| Sardines | 0 | 11.8 | 28.7 | 221 |
| Scallops | 6.1 | 1 | 23.3 | 126 |
| Shrimp | 1.7 | 1.9 | 25.8 | 135 |
| Tuna | 0 | 5.6 | 26.5 | 163 |
Nuts & Seeds
↑ CategoriesServing size: ¼ cup
| Food | Net carbs (g) | Fat (g) | Protein (g) | Calories |
|---|---|---|---|---|
| Almonds | 2.7 | 16.2 | 6.9 | 188 |
| Brazil nuts | 1.4 | 22.3 | 4.8 | 219 |
| Chia seeds | 3 | 12.3 | 6.6 | 194 |
| Flax seeds | 0.6 | 17.7 | 7.7 | 224 |
| Hazelnuts | 2.3 | 20.5 | 5 | 212 |
| Hemp seeds | 1.9 | 19.5 | 12.6 | 221 |
| Macadamia nuts | 1.7 | 25.4 | 2.6 | 240 |
| Peanuts | 2.8 | 18 | 9.4 | 207 |
| Pecans | 1.2 | 19.6 | 2.5 | 188 |
| Sunflower seeds | 4 | 18 | 7.3 | 204 |
| Walnuts | 2 | 19.1 | 4.5 | 191 |
Fruits & Vegetables
↑ CategoriesServing size: 1 cup
| Food | Net carbs (g) | Fat (g) | Protein (g) | Calories |
|---|---|---|---|---|
| Asparagus | 2.4 | 0.2 | 2.9 | 27 |
| Avocado | 3.3 | 15.1 | 3.3 | 180 |
| Blackberries | 6.2 | 0.7 | 2 | 62 |
| Bok choy | 0.8 | 0.1 | 1 | 9 |
| Broccoli | 3.6 | 0.3 | 2.6 | 31 |
| Cabbage | 3.2 | 0.1 | 1.1 | 22 |
| Cauliflower | 3.2 | 0.3 | 2.1 | 27 |
| Celery | 1.4 | 0.2 | 0.7 | 16 |
| Cucumber | 3.6 | 0.2 | 0.9 | 21 |
| Kale | 0.8 | 0.1 | 0.7 | 8 |
| Mushrooms | 2.1 | 0.3 | 3 | 21 |
| Raspberries | 6.7 | 0.8 | 1.5 | 64 |
| Romaine lettuce | 0.5 | 0.1 | 0.6 | 8 |
| Spinach | 0.4 | 0.1 | 0.9 | 7 |
| Strawberries | 8.7 | 0.5 | 1 | 49 |
| Tomatoes | 3.7 | 0.6 | 1.9 | 38 |
| Zucchini | 3.1 | 0.5 | 1.8 | 25 |
Dairy
↑ CategoriesServing size: 1 oz
| Food | Net carbs (g) | Fat (g) | Protein (g) | Calories |
|---|---|---|---|---|
| Blue cheese | 0.7 | 8.1 | 6.1 | 100 |
| Cheddar cheese | 0.9 | 9.4 | 6.5 | 115 |
| Cottage cheese | 1 | 1.2 | 3.2 | 28 |
| Cream cheese | 1.6 | 9.8 | 1.7 | 99 |
| Feta cheese | 1.2 | 6 | 4 | 75 |
| Greek yogurt | 1.1 | 2.7 | 1 | 33 |
| Half & half cream | 1.3 | 2.9 | 0.9 | 35 |
| Heavy cream | 0.8 | 10.2 | 0.8 | 96 |
| Mozzarella | 0.7 | 7 | 6.1 | 90 |
| Parmesan cheese | 3.9 | 7.9 | 8.1 | 119 |
| Ricotta cheese | 0.9 | 3.7 | 3.2 | 49 |
| Sour cream | 1.3 | 5.5 | 0.7 | 56 |
| Swiss cheese | 0.4 | 8.8 | 7.6 | 111 |
How to use this keto food chart
Start with serving sizes
One tablespoon of oil, one-quarter cup of nuts and seeds, one cup of vegetables and four ounces of meat are very different servings. Compare foods based on the amount you actually eat.
Understand net carbs
Net carbs usually means total carbohydrates minus fiber. For products containing sugar alcohols or specialty ingredients, calculations may differ.
Check prepared foods
Flavored dairy products, sauces, marinades and processed foods may contain added sugars or starches. Their nutritional values can differ from plain foods.
Think about nutrition beyond carbs
Consider protein, fats, fiber and overall variety rather than focusing exclusively on carbohydrate numbers.
Frequently asked questions
What are net carbs?
Net carbohydrates are generally estimated by subtracting dietary fiber from total carbohydrates. Some specialty ingredients and product labels use different conventions.
Are all these foods appropriate for a ketogenic diet?
Whether a food fits your eating plan depends on portion size, your daily carbohydrate target and your individual needs. The tables are nutritional references, not a personalized meal plan.
Why do my food labels or tracking app show different values?
Variety, brand, preparation, database methodology and serving-size assumptions can all change nutrient estimates. Check the specific food label when available.
What do the serving sizes apply to?
Serving amounts are listed above each chart. The Meat & Eggs chart generally uses four ounces except for the two-egg entry.
For a more detailed lookup of individual ingredients, see USDA FoodData Central. These approximate values are intended as a general kitchen reference, not medical advice.