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I’m so excited to be sharing this low carb & keto food list with you today! I’ve been working on this for months. I wanted to make sure that I don’t miss anything and have the most accurate information. The nutrition information and carb counts came straight from the USDA Food Composition Database.
If you’re just getting started, make sure to also check my full guide about how to start a low carb or keto diet and calculate your macros using the low carb keto macro calculator. (Also, read up on keto flu symptoms and remedies so that you can avoid that hurdle.)
And if you want everything done for you, check out the weekly low carb keto meal plan – it’s free to try it!
Over at our low carb & keto support group, people starting out with low carb or keto often ask about what foods they can eat. The truth is, a low carb or keto diet doesn’t have to be restrictive. There are plenty of options for what you can have, and you don’t have to feel deprived.
You can find my best low carb recipes in the recipe index here, but I thought it would also be helpful to create a complete low carb and keto food list for you.
After all, not everything you eat has to be a recipe. There are lots of easy low carb meals that don’t really even need a recipe at all. And, having a keto food list with everything in one place is so convenient.
So, here it is! The ultimate keto low carb food list. It’s divided into categories for convenience, and you can see the serving size and net carb count for each food. The servings are listed by both weight and unit, so you can decide what is easier for you to use.
If you want a low carb food list printable, I have you covered! I know this is something a lot of people have been asking for.
So, I created a keto food list PDF version, too. That one even has little icons to help you identify which foods to double check for added sugar, and icons for foods under 1 gram net carbs, under 5 grams net carbs, or under 10 grams net carbs.
I offer my low carb food list printable for free to my email subscribers – and I promise no spam or strings attached. If you want the keto food list PDF, just fill out the form below and I’ll email it to you right away:
Otherwise, you can come back to this page anytime to see the keto food list online. The nice thing about this website version is that it’s searchable and sortable. And of course, it’s mobile device friendly, too. Yay!
You can use this low carb food list whether you are keto or low carb. It applies to both. If you are following stricter keto, you can skip some of the items having higher carb counts. Enjoy!
Reader Fave Keto Recipes
The recipe card is below! Readers also made these similar recipes after making this one.
Low Carb Leafy Greens
Leafy greens are the primary vegetables in a low carb diet. They are filling, packed with fiber and nutrients, and very low in both carbs and calories.| Food | Serving size | Net carbs (g) |
|---|---|---|
| Arugula | 1 cup (20g) | 0.4 |
| Beet greens | 1 cup (38g) | 0.2 |
| Bibb lettuce | 1 cup (55g) | 0.6 |
| Bok choy | 1 cup (70g) | 0.8 |
| Broccoli rabe | 1 cup (40g) | 0.0 |
| Butter lettuce | 1 cup (42g) | 0.5 |
| Cabbage | 1 cup (89g) | 3.0 |
| Chard | 1 cup (36g) | 0.8 |
| Collard greens | 1 cup (256g) | 3.9 |
| Endive | 1 cup (50g) | 0.1 |
| Iceberg lettuce | 1 cup (57g) | 1.2 |
| Kale | 1 cup (67g) | 3.4 |
| Mustard greens | 1 cup (56g) | 0.8 |
| Spinach | 1 cup (30g) | 0.4 |
| Sprouts | 1 cup (33g) | 0.1 |
| Romaine | 1 cup (47g) | 0.6 |
| Watercress | 1 cup (34g) | 0.2 |
Low Carb Vegetables
Most vegetables are great for a low carb diet, with a few exceptions. This list includes a range from moderate to very low carb vegetables.Serving size volumes vary depending on produce size and chopping style, if any. For exact measurement, go by weight.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Artichokes | 1/2 cup (84g) | 5.2 |
| Asparagus | 1 cup (134g) | 2.4 |
| Bamboo shoots | 1 cup (151g) | 4.6 |
| Bell peppers | 1 cup (92g) | 3.6 |
| Broccoli | 1 cup (91g) | 3.6 |
| Brussels sprouts | 1 cup (88g) | 4.6 |
| Cauliflower | 1 cup (107g) | 3.2 |
| Celeriac | 1/2 cup (78g) | 5.8 |
| Celery | 1 cup (101g) | 1.4 |
| Chili peppers | 1 pepper (1.4g) | 1 |
| Cucumbers | 1/2 cup (52g) | 1.6 |
| Eggplant | 1 cup (82g) | 2.3 |
| Fennel | 1 cup (87g) | 3.7 |
| Garlic | 1 clove (3g) | 0.9 |
| Green beans | 1 cup (100g) | 4.3 |
| Jalapeno peppers | 1 pepper (14g) | 0.5 |
| Jicama | 1 cup (130g) | 5.1 |
| Kelp noodles | 4 oz. (113 g) | 2 |
| Leeks | 1/2 cup (45g) | 5.5 |
| Mushrooms | 1 cup (86g) | 2.2 |
| Okra | 1 cup (100g) | 4.3 |
| Onions | 1/2 cup (58g) | 4.3 |
| Poblano peppers | 1 pepper | 1.9 |
| Pickles | 1 large (135g) | 1.9 |
| Pumpkins | 1 cup (116g) | 6.9 |
| Radishes | 1 cup (116g) | 2 |
| Rhubarb | 1 cup (122g) | 2 |
| Rutabagas | 1 cup (140g) | 8.9 |
| Scallions (green onions) | 1 cup (100g) | 4.7 |
| Shallots | 1 cup (10g) | 1.4 |
| Shirataki noodles | 1 cup | 4.7 |
| Snow peas | 1 cup (98g) | 4.9 |
| Spaghetti squash | 1 cup (101g) | 5.5 |
| Turnips | 1 cup (130g) | 6.1 |
| Zucchini | 1 cup (113g) | 2.4 |
| Yellow squash | 1 cup (113g) | 2.6 |
Low Carb Fruits
You can enjoy fruit in moderation on a low carb or keto diet. The following low carb fruits list includes the best ones to choose. Avoid high-sugar tropical fruits.Serving size volumes vary depending on produce size and chopping style, if any. For exact measurement, go by weight.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Avocados | 1/2 fruit (100g) | 1.8 |
| Raspberries | 1/2 cup (61.5g) | 3.3 |
| Blueberries | 1/2 cup (74g) | 8.9 |
| Blackberries | 1/2 cup (72g) | 3.1 |
| Coconuts, flesh | 1/2 cup (40g) | 2.5 |
| Cranberries | 1/2 cup (55g) | 4.6 |
| Currants | 1/2 cup (56g) | 5.3 |
| Strawberries | 1/2 cup (76g) | 4.3 |
| Lemons | 1 lemon (58g) | 5.4 |
| Limes | 1 lime (67g) | 5.2 |
| Olives | 1/2 cup (67g) | 2.2 |
| Tomatoes | 1 cup (180g) | 4.8 |
| Watermelon | 1/2 cup (76g) | 5.5 |
Low Carb Fats
Healthy fats are crucial in a low carb & keto foods list! They keep you full and satisfied. If you are keto, they also help you stay in ketosis.All pure fats/oils are 0 carb, but it's recommended to avoid soy, corn, canola, “vegetable”, and cottonseed oils. These are usually GMO and highly processed.
When choosing fats for cooking, consider the smoke point to avoid exposure to carcinogens. Avocado oil and refined coconut oil have some of the highest smoke points. Any extra virgin oil, like extra virgin olive oil, will have a lower smoke point.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Avocado oil | 1 tbsp (14g) | 0 |
| Butter | 1 tbsp (15g) | 0 |
| Cocoa butter | 1 tbsp (13.6g) | 0 |
| Coconut oil | 1 tbsp (13.6g) | 0 |
| Ghee | 1 tbsp (13g) | 0 |
| Lard, other animal fats | 1 tbsp (12.8g) | 0 |
| MCT oil | 1 tbsp (14.5g) | 0 |
| Olive oil | 1 tbsp (13.5g) | 0 |
| Other nut & seed oils | 1 tbsp (~13.5g) | 0 |
Low Carb Meat & Poultry
Meat and poultry is the main source of protein on a low carb or keto diet. Especially for keto, choose fattier cuts of meat when you can. Grass fed, pasture raised meat and poultry is the healthiest choice, if possible.| Food | Serving size | Net carbs (g) |
|---|---|---|
| Bacon & sausage | 4 oz (113g) | 0 |
| Beef – ground, steak, roast, veal | 4 oz (113g) | 0 |
| Deli meats – beef, chicken, turkey, ham, etc. (no sugar added) | 4 oz (113g) | 0-1 |
| Game meats – bison, venison, etc. | 4 oz (113g) | 0 |
| Lamb – ground, chops, etc. | 4 oz (113g) | 0 |
| Liver & other organ meats | 4 oz (113g) | 0-0.5 |
| Pork – ground, chops, loin, ham, etc. | 4 oz (113g) | 0 |
| Poultry – chicken, turkey, duck, quail, etc. | 4 oz (113g) | 0 |
Low Carb Seafood
Fish and seafood are great sources of protein. Fish also provides an excellent source of healthy omega-3 fats. Watch for carbs in shellfish, which can be a little higher in carbs than other protein types.| Food | Serving size | Net carbs (g) |
|---|---|---|
| Fish – cod, flounder, halibut, mahi-mahi, salmon, sardines, sea bass, snapper, tilapia, trout, tuna, etc. | 4 oz (113g) | 0 |
| Shellfish – clams, crab, lobster, mussels, oysters, scallops, shrimp, squid, etc. | 4 oz (113g) | 0-3 |
Low Carb Dairy & Eggs
For those that can tolerate dairy, it makes a great addition to a low carb keto food list. Choose full-fat dairy over fat-free or low-fat, which is higher in carbs.Coconut cream is not dairy, but makes a great substitute and is included here. It's thick and creamy, and often works instead of heavy cream, yogurt or even sour cream in recipes.
Eggs are also not dairy, but are listed in this section for convenience. They are found in the dairy section of the grocery store, but you can still enjoy them if you are dairy-free.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Cheeses, all kinds – blue, brie, cheddar, dubliner, feta, goat, gouda, gorgonzola, gruyere, jack, mozzarella, parmesan, swiss, etc. | 1 oz (28g) | 0-1.5 |
| Coconut cream | 1 tbsp (15g) | 1.7 |
| Cream cheese | 1 tbsp (14.5g) | 0.8 |
| Eggs | 1 egg (56g) | 0 |
| Half & half | 1 tbsp (15g) | 0.7 |
| Heavy cream | 1 tbsp(15g) | 0.4 |
| Mascarpone cheese | 2 tbsp (28g) | 0.6 |
| Sour cream | 1 tbsp (12g) | 0.6 |
| Whole milk Greek yogurt | 1 cup (100g) | 4 |
| Whole milk cottage cheese | 1/2 cup (105g) | 7.1 |
| Whole milk ricotta cheese | 1/2 cup (62g) | 3.7 |
Low Carb Nuts & Seeds
Enjoy nuts and seeds in moderation on a keto or low carb diet. They can be easy to overendulge on, so portion control is important. Still, they make great snacks or additions to keto recipes.| Food | Serving size | Net carbs (g) |
|---|---|---|
| Almond butter | 2 tbsp (32g) | 2.7 |
| Almonds | 1/4 cup (28g) | 3 |
| Brazil nuts | 1/4 cup (33g) | 1.4 |
| Chia seeds | 1 oz (28.35g) | 2.1 |
| Coconut flakes | 3 tbsp (22.5g) | 3 |
| Flax seeds | 2 tbsp (20.6g) | 0.4 |
| Hazelnuts | 1/4 cup (34g) | 2.3 |
| Hemp seeds | 3 tbsp (30g) | 1.4 |
| Macadamia nuts | 1/4 cup (33g) | 1.7 |
| Other nut butters – hazelnut, macadamia, pecan, walnut, etc. | 2 tbsp (~32g) | 0.5-3 |
| Peanut butter | 2 tbsp (32g) | 4 |
| Peanuts | 1/4 cup (36g) | 2.8 |
| Pecans | 1/4 cup (36g) | 1 |
| Pine nuts | 1/4 cup (36g) | 3.2 |
| Pistachios | 1/4 cup (31g) | 5 |
| Poppy seeds | 1 tbsp (8.8g) | 0.8 |
| Pumpkin seeds | 1/4 cup (32g) | 1.6 |
| Sesame seeds | 1 tbsp (9g) | 1 |
| Sunflower seed butter | 2 tbsp (32g) | 5.7 |
| Sunflower seeds | 1/4 cup (11.5g) | 1.3 |
| Walnuts | 1/4 cup (30g) | 2 |
Low Carb Beverages
Whenever possible, drink water! It is by far the best beverage. You can change it up by adding lemons or cucumber slices.That being said, there are other options that should be included in any complete low carb food list. Almond and coconut milk make great low carb alternatives to dairy milk that is high in carbs. Coffee and tea are perfectly fine, too.
Drinking alcohol can stall weight loss, but is okay to enjoy in moderation. Skip the fruity, sugar-laden drinks and beer; stick to either hard alcohol and dry wines.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Almond milk, unsweetened | 1 cup (240ml) | 1.5 |
| Broth – chicken, beef, bone | 1 cup (241g) | 0 |
| Broth - vegetable | 1 cup (221g) | 2 |
| Coconut milk, canned, unsweetened | 1/2 cup (113g) | 3.2 |
| Coconut milk, carton, unsweetened | 1 cup (240ml) | 1 |
| Coffee | 1 cup (248g) | 0.5 |
| Hard liquor | 1 fl. oz (27.8g) | 0 |
| Tea | 1 cup (237g) | 0 |
| Water | 1 cup (235ml) | 0 |
| Wine, red or white, dry | 5 fl. oz (147g) | 3.1-3.7 |
Low Carb Sweeteners
Here at Wholesome Yum, we recommend only natural low carb sweeteners. Artificial sweeteners are more likely to spike insulin and have less known long-term effects. For a more detailed look at low carb or keto sweeteners, see my low carb sweetener guide & conversion chart.All the sweeteners in this list have 0 net carbs, because they either do not get absorbed or do not metabolize well. Serving sizes can vary by brand, depending on blend/concentration.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Allulose | 1 tsp (4g) | 0 |
| Chicory root | 1/2 cup (45g) | 0 |
| Erythritol | 1 tsp (4g) | 0 |
| Monk fruit | 1 tsp (4g) | 0 |
| Stevia | 1 tsp (4g) | 0 |
| Xylitol | 1 tsp (4g) | 0 |
Low Carb Flours & Baking
Who says you can't enjoy baked goods on a low carb or keto diet? You can! Of course, they are still best in moderation, but it's definitely doable and can help you stay on track.Below is a list of common low carb flours and baking staples, such as thickeners and extracts. Always check labels to make sure no sugar or artificial additives are included.
Learning to bake with low carb flours takes time, because they behave differently from traditional wheat flour. Get started by following tried and true recipes. I have lots of low carb dessert recipes for you to try!
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Almond flour | 1/4 cup (28g) | 3 |
| Cocoa/cacao powder | 1 tbsp (5.4g) | 1.1 |
| Coconut flour | 2 tbsp (14g) | 4 |
| Hazelnut flour | 1/4 cup (28g) | 2 |
| Macadamia nut flour | 1/4 cup (28g) | 2.9 |
| Peanut flour | 1/4 cup (15g) | 2.8 |
| Flax seed meal (plain or golden) | 2 tbsp (11g) | 0 |
| Gelatin | 1 tbsp (7g) | 0 |
| Glucomannan | 1/2 tsp (2g) | 0 |
| Protein powder(whey, collagen, etc.), unsweetened | 1 scoop (~30g) | 0 |
| Pork rinds | 1/2 oz (14g) | 0 |
| Psyllium husk powder | 1 tsp (4g) | 0 |
| Pure extracts - vanilla, fruit | 1 tsp (4.2g) | 0.1 |
| Sunflower seed meal | 1/4 cup (28g) | 4 |
| Chocolate, unsweetened baker’s or w/sweeteners above | 1 oz (29g) | 2.9-3.4 |
| Xanthan gum | 1/2 tsp (0.7g) | 0 |
Low Carb Herbs
All fresh herbs can be used as part of a keto or low carb diet. They are one of the best ways to add flavor to any dish!Carbs listed below are based on *fresh* herbs, chopped. If using dried herbs, the conversion is 3:1. That is, 1 tbsp fresh = 1 tsp dried.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Basil | 2 tbsp (5.3g) | 0 |
| Bay leaves | 1 tbsp (0.6g) | 0.3 |
| Chives | 1 tbsp (3g) | 0.1 |
| Cilantro | 1 tbsp (1g) | 0.1 |
| Dill | 1 tbsp (0.6g) | 0.1 |
| Marjoram | 1 tbsp (0.6g) | 0.2 |
| Mint | 1 tbsp (1.6g) | 0.1 |
| Oregano | 1 tbsp (3g) | 0.3 |
| Parsley | 1 tbsp (3.8g) | 0.1 |
| Rosemary | 1 tbsp (1.7g) | 0.2 |
| Sage | 1 tbsp (0.7g) | 0.1 |
| Savory | 1 tbsp (1.4g) | 0.4 |
| Tarragon | 1 tbsp (0.6g) | 0.3 |
| Thyme | 1 tbsp (2.4g) | 0.3 |
Low Carb Spices & Seasonings
Including spices and seasonings in your food makes it a lot more interesting. Most spices and seasonings are keto and low carb friendly, but watch for added ingredients. Some spices or mixes add cornstarch or sugar, so you will want to avoid those. Most seasoning mixes can be made at home without the weird ingredients.| Food | Serving size | Net carbs (g) |
|---|---|---|
| Allspice, ground | 1 tsp (1.9g) | 1 |
| Black pepper | 1 tsp (2.3g) | 0.9 |
| Cardamom | 1 tsp (2g) | 0.8 |
| Cayenne pepper | 1/4 tsp (0.5g) | 0.2 |
| Celery seed | 1 tsp (2g) | 0.6 |
| Chili powder | 1 tbsp (8g) | 1.2 |
| Cinnamon, ground | 1 tsp (2.6g) | 0.7 |
| Cloves, ground | 1 tsp (2.1g) | 0.7 |
| Cream of tartar | 1 tsp (3g) | 1.8 |
| Cumin, ground | 1 tsp (2.8g) | 0 |
| Curry powder | 1 tsp (2g) | 0 |
| Fennel seed | 1 tbsp (5.8g) | 0.7 |
| Garlic powder | 1 tsp (3.1g) | 2 |
| Ginger, ground | 1 tsp (1.8g) | 1 |
| Mustard, ground | 1 tsp (2g) | 0.4 |
| Nutmeg, ground | 1 tsp (2.2g) | 0.6 |
| Onion powder | 1 tsp (2.4g) | 1.5 |
| Paprika (regular or smoked) | 1 tsp (2.3g) | 0.4 |
| Red pepper, crushed | 1 tsp (2g) | 0 |
| Salt (sea salt, Himalayan, etc.) | 1 tsp (6g) | 0 |
| Turmeric | 1 tsp (3g) | 1.3 |
Low Carb Condiments
There are plenty of condiments that you can enjoy as part of your keto food list. Just watch for added sugar where you might not expect it, and skip high-sugar ones like pre-made ketchup or sweet dressings.For any store bought items below, the numbers are based on those without added sugar. If possible, it’s better to make your own using low carb ingredients, and sugar-free or no sweetener.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Chimichurri sauce | 1 tbsp | 1 |
| Coconut aminos | 1 tbsp (15ml) | 6 |
| Dressings, oil or vinaigrette | 2 tbsp (~30g) | 2-3 |
| Dressings, creamy (ranch, blue cheese, Caesar, etc.) | 2 tbsp (~30g) | 0-2 |
| Horseradish | 1 tsp (5.6g) | 0.5 |
| Hot sauce (sriracha, buffalo, red pepper sauce, etc.) | 1 tsp (6.5g) | 1.2 |
| Lemon juice, lime juice | 2 tbsp (31g) | 2/2.5 |
| Marinara sauce | 1/2 cup (132g) | 7.4 |
| Mayonnaise | 1 tbsp (13.8g) | 0.1 |
| Mustard | 1 tsp (5g) | 0.1 |
| Pesto sauce | 1/4 cup (61g) | 2.8 |
| Salsa | 2 tbsp (36g) | 1.7 |
| Vinegar – white, apple cider | 1 tbsp (15ml) | 0 |
| Vinegar – balsamic | 1 tbsp (16g) | 2.7 |
626 Comments
Lauren Benson
Food list is great! Printable version please!
rola
Hi… is oat bran allowed on keto or low carb diets?
Wholesome Yum M
Hi Rola, Oat fiber is not used on this website, however, it can be incorporated into a keto diet.
Ben
Hi, I am excited to try keto diet after reading your site. I have calculated my macronutrients using the calculator on your site. It says I need 146 grams of fats,77 grams protein, and 25 gram net carbs.
I have also downloaded your printable PDF food list.
But how do I use that food list and make sure I achieve the right amount of macro nutrients I need ?
Wholesome Yum M
Hi Ben, Use the chart to help you count your carbs for the day. In the beginning, its easiest to focus only on carb counts. As long as you are under 25 net for the day, you are good. As you become more comfortable counting carbs, you can refocus to making sure your protein intake is adequate and you are at or under the fat.
Francine Logan
Hello,
I would be grateful to receive this info in pdf so I could print it.
Thank you.
Wholesome Yum M
Hi Francine, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
melody lawrynowicz
I just discovered this site and WOW!!! I want to be awake all hours of the night into the day, just reading it.
Teresa
Thank you for this list, very grateful 🙂
Jen
So helpful!
Molly
Would you please send me the printable food list. I am a beginner!
Wholesome Yum M
Hi Molly, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Pete
Really enjoying your site. Already made 2 dishes, I will try the making fathead bread tomorrow. I am learning to navigate the kindle version of your recipe book. I would like the printable food list to post in the kitchen.
Much thanks
Wholesome Yum M
Hi Pete, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Carmel
Hi
I can’t see the print button for the list.
Wholesome Yum M
Hi Carmel, If you would like to have a printable copy of the food list, please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Karen
Nice helpful list
Karen Stippich
I am getting back on track so that I can lose the remaining weight and stay healthy. I love this site.
Ailish Whelan
Sounds good!
Iva
I’d like to try!
kat greene
Great thank you…
Melissa Newton
I would like the downloadable .PDF
Wholesome Yum M
Hi Melissa, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Silvia Franco
This is super helpful!
Dinesh Das
Please provide me the complete list of keto food
Wholesome Yum M
Hi Dinesh, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
kristen
Hi. How do we download the PDF list?
Wholesome Yum M
Hi Kristen, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Kaneisha Miller-Gray
Thank you!
Dawn
I’d love the .pdf, please.
Nyx
Thank you so much, I can’t wait to try some of your recipes! Thanks again.
Hilmi Danial
GREAT.
Ashley Manana
Thank you so much – I LOVE reading your comment
Shelia
I signed up for the free guide, but have not gotten the email with it in it. Is that because that is all I signed up for at this time?
I need information before I jump right into the diet.
Wholesome Yum M
Hi Sheila, Please check your email and confirm subscription. Your downloads will become available once you complete that step.
Jewel Juriansz
Just found your site. LOVE it!! Thanks so much for all the work you have put into it. Love that it is whole food focused.
Melanie Bisciaio
Keto pdf please. Thank you.
Wholesome Yum M
Hi Melanie, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Glenda
Thank you. This is so very helpful when going out to eat or to the grocery store
Steve
Good list. Thanks
Dylan
Will you please send me the PDF. Much appreciated.
Wholesome Yum M
Hi Dylan, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Rajesh
Thank you !
Leeja
Thank you please i need a pdf
Wholesome Yum M
Hi Leeja, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Ruthie
So I had bacon for 1st time in years I made the mistake of eating 4 with 2 eggs and with 4 0z of fish in a butter sauce I met my fat quota but nor the protein how do I get it so I meet 112 fats and 144 protein.
Wholesome Yum M
Hi Ruthie, You goal is the protein each day. If you prefer leaner cuts of meat (i.e. fish or chicken) then adding small amounts of fat to that will help you reach your protein goals. The trick is not to overdo the butter, bacon grease, or whatever your chosen fat is. Remember, you don’t have to consume that much fat, it is your lever. Only eat enough fat to feel full or satisfied.
Gary Mallia
Thank you. I look forward to seeing what other foods are available.
Wholesome Yum M
Hi Gary, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Renee
Thank you for the info. Would love to print.
Wholesome Yum M
Hi Renee, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Tresa
awesome
LUCY
I would like the pdf food list . i would like to try this diet plan.
Wholesome Yum M
Hi Lucy, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Kari Kane
Thank you very much for this comprehensive list.!
Jennifer Allen
I’m looking forward to starting this diet!
Debbie Pomponio
Would love a printable PDF copy of the food list.
Wholesome Yum M
Hi Debbie, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Patti Rashid
We’re new to the Keto diet and I found myself on your website for so many recipes and ideas. I decided that I needed the cookbook, received it yesterday and it definitely is a must have, now I need sticky notes to mark favorites! Or like my husband said, start with the first one and cook through to the last one! Thank you for all of the information and help , you are truly changing lives.
Lynsey
List is so helpful!!
Kim
I have lost 5 kgs in 5 weeks
3 kgs to go
Your keto recipes have helped me through this transition
Thank you
Vincent Parise
Thank you
Matt
Great list
Amanda George
I am really trying to get started on keto. I am looking forward to seeing your list
Evett
Complete keto list
Wholesome Yum M
Hi Evett, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Esmarlin Reyes
I would love a PDF of this to have in my office desk, kitchen and purse.
Wholesome Yum M
Hi Esmarlin, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Emily M
Awesome list! Just what I was looking for!
Bridget Laue
Great resource. Thank you. I’d love to receive the PDF.
Cynthia
PDF please
Wholesome Yum M
Hi Cynthia, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Kourtany Sanner
Keto pdf please
Wholesome Yum M
Hi Kourtany, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Kellie
This is so so helpful. Thank you for taking the time to gather and provide this information for us. I would love the PDF of this list!!!
Sue Lincoln
Would you send me the Keto food list? Thank you so much. Love your recipes.
Wholesome Yum M
Hi Sue, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Tracy
This is the best site I have found so far. I’m really looking forward to trying these recipes. Thank you for having everything listed so nicely!
Bianca
Sorry, it doesn’t work with the pdf food list. I followed the whole instructions. But I’m not able to get the list. And the e-mail with “the list” contains a button. And when I pressed the button, I am in, but there is NO pdf list.
Wholesome Yum M
Hi Bianca, Please try it again. I added your email to the right download.
Monika Kiss
Please send me the keto food list pdf
Thank you
Monika from Hungary
Wholesome Yum M
Hi Monika, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will become available for you to download.
Kimberly
Thank you for all your great recipes! By following your website, it has helped my husband lose 30 pounds and me also lose 35 pounds. Love all your recipes! Very helpful when you need a change of lifestyle. Thanks again – keep up the great work!
Karen Cowher
So much awesome information! Thanks so much!
Denise
Thank you for consolidating all of the information and making it available!
Lisa
Thanks for this! My head is spinning try to sift through all the info out there about Keto 🙂
Angela
Trouble downloading the food list. I followed instructions? There are a lot of links and emails. I feel like I’m going in circles, difficult to follow. Great information though!
Wholesome Yum M
Hi Angela, The list should be in your inbox. It is titled, “Your Free Keto Food List Printable”.
KEN NUNN
Please send list. I already enjoy your cookbook. Thanks
Wholesome Yum M
Hi Ken, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
GKM
Nice having all this information in one place.
Steve
Thanks For the list Keto Foods
Great site…
Kathie Ernspiger
I am 70 years old and have been fighting weight for most of my life. I’m looking forward to and just beginning my adventure into the Keto/Low-Carb lifestyle. Your materials will be a great help, I’m sure. Thank you very much.
Ryan Farrell
Please send list
Wholesome Yum M
Hi Ryan, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Brenda Valadez
Hoping to find out helpful information so I can start the keto diet.
AMY KRUCZKOWSKI
love this
Shaikha Alshaer
That was the best site for the keto diet.
I love it and I read it every day.
Carol
I would love this in a PDF form.
Patrice
Thanks for the list
Arielle Simoes
Can’t wait to try
Terrance Green
Looking forward to it.
Sherry
Good morning. Is this free? Due to I lost my job and I have no money to pay for the class to say thank you for the free invite. So far this helps do much you have a great day
Wholesome Yum M
Hi Sherry, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Julie
So helpful.
Lyndsie Mayne
I love the comprehensive keto foods list!
Dani
So much info
Lyn Hardwick
Please send the PDF. Thanks
Wholesome Yum M
Hy Lyn, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Dina Fleischer
Please send me Keto Food List PDF. I’ve completed the form! Thank you!
Wholesome Yum M
Hi Dina, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Deirdre
Love your site!
Janice Strickland
I would love the guide and recipes…trying to find a good Keto bread. Thanks so much!!
Amy Hemenway
Excited to start on this journey.
Lisa
Looking forward to starting!
Jamie
Very helpful, thank you.
KIM
I completed the and am looking forward to receiving the pdf
Sandy Dischnert
I would love this in a PDF form.
Wholesome Yum M
Hi Sandy, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Eric
Please send guide and keto food list
Wholesome Yum M
Hi Eric, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Jean
Very interesting. I would like the pdf food list
Wholesome Yum M
Hi Jean, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Melanie Beachy
Thank you! Very informative
Kristen
I had NO idea the veggies I was eating were so high in carbs! Excited to use the PDF 🙂 Thank you!
Diana Reyes
Please send me your PDF
Wholesome Yum M
Hi Diana, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Cheri Kaufman
This was very helpful to me, thanks.
Lauri Ross
Great list for beginning Keto diet. Looking forward to printing the entire list and carrying it with me especially when I travel.
Christa Mooney
Please send PDF
Wholesome Yum M
Hi Christa, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Tammy Zimmerman
would love to have the PDF please.
Wholesome Yum M
Hi Tammy, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Honey Quinn
I’d love a PDF copy! I acknowledge you for creating an impact that allows others to be well prepared. Thank you!
Wholesome Yum M
Hi Honey, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
saba hashemi
So helpful, thanks!
James
Good read.
Leani Taylor
PDF email please
Wholesome Yum M
Hi Leani, Please complete the form above the comments section (name and email) to have the PDF Keto Food List automatically sent to you.
Tami Armstrong
Great list!
Tiffany
PDF email please
Wholesome Yum M
Hi Tiffany, Please complete the form above the comments section to receive your PDF.
Charlie
I just want to tell you that this is a perfect list for a beginner Keto like me. I would greatly appreciate it if you would send me your pdf list. Have a great day.
Wholesome Yum M
Hi Charlie, Please fill out the form (name and email address) in the section above the comments. Your PDF will be automatically sent to you!
Ernest James
Thank you for this. It’s really helping me with my weight goals this year.
Michelle
I’ve tried several of your recipe and they are delicious. Now would like to jump start my weight loss healthy eating regiment and start with the keto diet. I know I will not feel deprived making your recipes.
Dale
Looking for the PDF, Please
Wholesome Yum M
Hi Dale, Please complete the form above the comments (email and name) to automatically receive the PDF Food List.
Laura
Can you have caffeine on the keto diet?
Wholesome Yum M
Hi Laura, Yes, you can have caffeine on keto.
Jan Burden
Thank you — I look forward to starting this!
Sarah
Do you have a printable version of the list of keto friendly foods?
Wholesome Yum M
Hi Sarah, Please complete the form above the comments section (Name and Email) and the printable Keto Food List PDF will be automatically sent to you.
Jennifer
Thank u for information
Brenda Spaulding
I am so glad I found your website. I had gastric bypass surgery 4 years ago and gained 60 lbs. I was recently diagnosed with Stage 1 uterine cancer and my Oncologist recommended the keto diet. He said it’s a clean diet and will be good for me since I have to avoid estrogen, hormones, and soy products. Looking forward to my new journey.
Jessica
What can help with the intense sugar cravings? I have a terrible sweet tooth
Wholesome Yum M
Hi Jessica, The great thing about the low carb/keto lifestyle is that you don’t have to skip sweets when you have a craving. See the list of approved sweeteners in this list and allow yourself an occasional treat to help you stay on track with your goals.
Vivian
Can you email the Keto & Low carb food list PDF so I can print it out please ?
Wholesome Yum M
Hi Vivian, The section “FREE PRINTABLE PDF – LOW CARB & KETO FOOD LIST!” has a place where you can enter your name and email. Once that is complete, the PDF keto food list will be sent to you.
Caryn Reaves
Very informative
Jonathan Martinez
Can’t wait to start! Thank you!
Amy Perrington
Great List and thanks for making this
Sumeiya
I love your detailed post
Heather
PDF please
Wholesome Yum M
Hi Heather, Please complete the form above and the PDF will be sent to your inbox.
Ishita Upadhyay
Send me the pdf please.
Wholesome Yum M
Hi Ishita, Please fill out the form above to receive your PDF.
Delilah
I did not recieve the food list email. Is this a scam to get emails ?
Wholesome Yum M
Hi Delilah, You should have been emailed login information to access our free content from the website. Please let me know if you did not receive this email.
Tracey Jones
What an amazing place to discover what I need to start a new lifestyle of eating. Much appreciation of the research and information!
Mariah
Please send me pdf version.
Maya | Wholesome Yum
Hi Mariah, Just sign up using the form above!
Craig
Just got off of a cruise :-), I’m as heavy as I have ever been :-(.
Richardson
I love it, please send me the PDF file.
Thanks
Richardson
Wholesome Yum M
Hi Richardson, Please complete the form above the comments section (Name and Email) and the Keto Food List PDF will be automatically sent to you.
Anne Marie Sullivan
I am diabetic and very close to kidney failure. I was hoping a low carb diet or keto diet with good recipes would help me. I am giving this a try. Your recipes look delicious.
Niki Cavendish
I appreciate the very good information. I am just starting and want to live a long life to be around with my grabchikdren and children whom I love very much. Thank you so very much!!
SHeila Turner
I want to thank you for all the information you have shared on Keto and LCHF diets. I was started on LCHF diet but was not given much info from my physicians. It’s kind of do this and you figure out how. Now I feel like I have a handle on what to do – I just need to do it.
Jennifer
Where is the PDF of the food list?
Wholesome Yum A
Hi Jennifer, you’ll need to add your email to the form above. Then I’ll send it right to your inbox!
Kathie
Great list!
Raquel Bautista
very helpful. thank you
alax
That was nice
Jamey
Fascinating. Looking forward to receiving the pdf. Thank you.
Kayla Bray
so informative! thanks!!
Vanessa
Where is the PDF? I seem to be going round in circles!
Wholesome Yum A
Hi Vanessa, did you add your email to the signup form in the post? That’s how I can send the PDF to you directly.
Eds
Thank you, very informative
Marilyn
i SO miss my flour tortillas and corn tortllas! AND my pinto beans. BUT with all your recipes for the different “breads” I think I have only success ahead. Thank you for all these wonderful recipes!
Russell Henricksen
Answered some questions I had for what to eat.
Melissa Gonzalez
Thank you for the help!
Jan
I’ve tried several times to get a download of your food list, but I never receive an email. Can you help?
Wholesome Yum M
Hi Jan, The email was sent to you. Please check your junk or promotions tab.
Graicee Cifuentes
A little nervous to start my new weightloss journey
Pappy
Thanks for posting this info. Anxiois to get started!
Pamila
Thanks
Giorgina Stokes
Looking forward to trying the recipes and heard good results about the low carb and keto plans!
Liz
Thank for the list and offer of the pdf version
Debbie
Thank you so much. I think I am ready and excited to start.
Victoria
Is there any way to get the PDF in larger print?
Wholesome Yum A
Hi Victoria, unfortunately I only have it in standard print. However, you should be able to zoom in as needed.
Ann-Marie
Many thanks in advance can’t wait to get going
Marina
Thank you very much!
Paige
Super helpful, thanks so much! I’d love that pdf if possible.
Wholesome Yum A
Great, Paige! Use the form in the post to add your email, and I’ll send it straight to you!
Trish
Thank you! It’s going to be a challenge to start but I’m gonna give it my best shot!
Brigid
I cannot locate the free pdf that I signed up for. I just want the list of foods with carbs. It should be this much work. Thanks.
Wholesome Yum M
Hi Brigid, Please check the member’s area. Your download should be available to you now.
Alicia Cook
Can I get the PDF, please
Wholesome Yum A
Hi Alicia, add your email to the form in the post and I’ll send it to you right away!
Belverly Nalls-Demar
Thank you for this information. It helps me quite a bit!
Sam
My wife and I are just starting and can’t wait to see the results of a cleaner eating lifestyle. I am looking forward to using the pdf for shopping and meal planning
Lenda Moss
Thank You for your information.
Tina Andrews
I’m impressed. Great information and I didn’t have to buy anything. Thanks
Unix Guru
This web page has a huge amount of info in it. No PDF I can download (as a member) has this info. You’ve told many people here you will ‘send it’ to them, but I have not gotten anything via email from you – though I am now signed up. How can we download the complete, detailed, PDF file you trumpet on your web site?
I sure hope this is a real thing. Else my search continues and I’ll just unsub.
Note that I am a technical person, can create a PDF from any web page directly, but your site – this web page – looks horrible when I try to do so (perhaps intentionally – to get you more subscribers – I get it, and I don’t have a problem with that!).
Your download looks like the only useful option for me. Can you help?
Maya | Wholesome Yum
Thank you so much for signing up! Sorry you’re having trouble finding your pdf. Here are step-by-step instructions to get the pdf in the free Members Area.
Aleema
I love this site….. Tried Keto kinda to lower my cholesterol… I have PCOS and would like to bring my weight down, to be healthier and hopefully have another child… and this has been the most informative site that I have visited… no need to search any more… got all the info I needed …. for now…. Thank you sooooooo much
Juli
Thank you for all the good info. Keto doesn’t sound as hard as I thought!
Christina
Maya, I need help! I recently started tracking my calories and carbs using the Carb Manager app. I noticed a vast difference in carbs per serving between raw Kale and a cooked Kale. I love sautéed kale with scrambled eggs for breakfast, however I realized there about 5 net carbs per cup of cooked kale, whereas raw kale has about 1 net carb per cup. I’ve been eating about 3 cups of cooked kale for breakfast!?! Please help me understand why the vast difference in carbs. I can’t find an answer anywhere online.
Wholesome Yum
Hi Christina, since veggies lose a lot of their water content during cooking, their carb content by volume increases. Raw kale also has fewer carbs per cup simply because you can’t fit as much in a cup as you’d be able to with cooked kale.
Joan E Kiser
PDF please
Wholesome Yum
Hi Joan, submit your email with the form above and I’ll send it to you right away!
Norman Smith
Great list! Thank you.
Rare
Thank you so much for providing this information. I got exactly what I needed out of it to start my keto journey. God bless and thanks again.
Trina
Thank you for your website it’s put me on the right path starting my journey tomorrow thanks
Randi
Thank you taking the time and energy to research and write this article. It’s so informative! Can you tell me what is the difference between the Keto and Low Carb diet and the Atkins Diet? They seem so similar to me. I’ve done the Atkins diet before and it did work and as I read your article, it basically the same to me. Is there any difference?
Wholesome Yum M
Hi Randy, This is a great question! Keto is sustained extremely low carb. Most people who follow a keto diet keep their carb counts under 20-25 grams a day for the long term. Low carb is following a higher carb diet sustained for the long term. Low Carb diet followers have a wider range of allowable carbs each day, anywhere from 50 – 100 grams a day. Atkins is built off a series of phases where you start very low carb but eventually increase your carb counts as you reach your goals and shift your diet to maintenance mode. Daily carb counts start low at 20-25g a day and increase to 100 g a day when you hit the maintenace phase. These diets all have similar principals but include different types of allowable foods depending on the number of carbs they are allowed. I hope this helps!
Rick
Thank you so much.
Clare
Hi. The list tells me the carb amounts. Is there a list that also says the protein, fat and calorie amounts? Thanks for the PDF!
Wholesome Yum
Hi Clare, this site focuses on low carb eating, so only carb counts are listed here. If you need calorie counts, the USDA food database will be the most accurate source.
Theresa
I’m so excited to start this! Thank you
Nancy Flanagan
Hi….I’m starting my KETO journey this week. I would appreciate it if you would share and forward the pdf for condiments, baking and spices. Thankyou for sharing!
-Nancy
Monty
Please send the PDF.
Wholesome Yum
Hi Monty, add your email to the form in the post and I’ll get it to you right away!
Cici
Great information. I thought you are a lot of protein and fats. Thanks for the macros calculator. I am:going to pre order your book as well. I need quick and easy ideas due to I hate to cook and after being on my feet for 10 hours a day . Thank you kindly.
Kim
Thank you for the information. Looking forward to learning more.
Diana
Hi, do you have the food chart with size and carbs to print? Thank you, I love it by the way!
Wholesome Yum
Hi Diana, sign up using the form in the post above to get the PDF sent to you!
Jessica Lanzetta
Can you please send the PDF of the list over? Thanks so much!
Wholesome Yum
Hi Jessica, sign up with the form in the post above. I’ll send it to you right away!
Kristi
I would love to receive a copy of the PDF food list please.
Wholesome Yum
Hi Kristi, sign up using the form in the post above and I’ll send it to you right away!
Char
I plan on starting this today. Thanks for such a great site for all us keto people. I did not know this was low on the protein area and more on the fat & low carb area. So glad I found that out here. Thanks for all the great stuff here!!!
Malek
Thank you so much for these information, I’m planing to start a Keto diet but I would appricate if you can guide me where to download the PDF?
Wholesome Yum
Hi Malek, use the form in the post above to add your email, and I’ll send you the PDF right away!
Linda Kincaid
Great info‼️
Kim
What an awesome & informative list! Thank-you, this is all new to me; as I am a total beginner on this Keto journey!
Donna
Interested ready to start
Anne
Hi, good day.
I would like to take this opportunity to thank you for such an extensive website. I have been sourcing the web concerning keto diets, plans, etc but they were not giving the information free. If they were, not this extensive as your site. Once again thank you and I will be recommending your site to my friends.
Donald Krell
Is alcohol allowed on a keto diet?
Maya | Wholesome Yum
Hi Donald, You can read about alcohol on keto here.
Trish Rhodes
Loving all the info just a question, MCT oil have never come across it .
Robin Monasmith
Hello, Can you please send me the Keto food list in PDF? Thanks!
Wholesome Yum
Hi Robin, sign up using the form in the post and I’ll email it to you right away!
Sandy
This list was very helpful. I was so confused on how to start a Keto diet. Which I still am but not as much. Your info is very helpful. But I could use a little more specific help if possible
Wholesome Yum L
Hi Sandy, I am so glad the Food List was helpful. There are other areas on our website with helpful information. Be sure to check out this area for more help: Low Carb & Keto Diet Plan.
Benjamin Willis
Exactly how do I get your printable food list? Your link just sends me back in a vicious circle!
Wholesome Yum L
Hi Benjamin, our Printable Food List is available in the Member’s Only area. If you signed up for to receive our Newsletter you should have received an email with instructions on how to access this area.
Cheryl Wheeler
So excited when I started KETO! Have enjoyed reading your recipes. I have lost 4 lbs this week!
Mary Beatty
I’ve tried numerous times to get the printable food list and have been unable to receive it by email.
Wholesome Yum L
Hi Mary, check to see if you have an email from [email protected] in your spam/junk folder with instructions on how to access our Member’s Only Area. You can download the list from there.
Trish Nixon
Ready to get started!
Duane
I am 65 n weigh 265 I have type 2 diabetes. I started a Keto diet 4weeks ago and have gained in stead of losing weight. I did the macro calculator. It says I need 2267 calories 4 % carbs, 26% protein and 70% fats. I know I am eating way less than 2267 calories probably too many carbs. Do I need to eat more calories
Maya | Wholesome Yum
Hi Duane, Carbs and calories are a limit, not a goal, so you don’t have to meet them if you are not hungry for more. If you are eating too many carbs, that is likely the reason you aren’t losing weight. I hope you’ll join our support group to get some help!
G
Hey Duane,
No matter what they say, calories count. Lots. And you will never lose weight eating that many.
Try going down to 1500 and 30 carbs. The weight will fall off.
Jane Hurley
Thank you for these listings. I’m particularly happy that the foods are listed as NET carbs; that makes it SO much easier. I’m just getting started and was finding it very difficult to count the carbs accurately.
Julia
Well! So confused don’t know exactly how to start…. hubby is with me on this he does the grocery shopping,
I am a bariatric patient 3 yrs now, gained about ….oh, I want to say 10 pounds but I feel I need to lose 12 to 15. BMI is 27 or something of the sort. Where do we begin? Groceries, meals, or just start doing all vegetables and no carbs..?
Wholesome Yum
Hi Julia, you might benefit from my easy keto challenge, which gives you step by step guidance for getting started on keto. For specific questions, I recommend talking to your doctor.
Kassie
Love this! This helps so much!
Carol A Davis
This list is great, but can you also list the calorie count on each of these. Very helpful for those also watching how many calories they are eating.
Wholesome Yum
Hi Carol, this site focuses on low carb eating, so only carb counts are listed here. If you need calorie counts, the USDA food database will be the most accurate source.
Mary
I have tried many diets, only to gain my weight back. I have no thyroid and was told that this diet will work. So here I go. I do not see lite beer listed, my choice of alcohol, does that mean I can not have any? I do feel that this info will be helpful.
Wholesome Yum
Hi Mary, there are keto-friendly light beers available — just keep an eye on the net carbs so you know for sure if they’re suitable to drink. I recommend consulting with your doctor if you’re concerned about how alcohol fits in with your treatment plan.
Sherry
Can’t find the link to download the Food List.
Wholesome Yum
Hi Sherry, you’ll have to add your email to the signup form in the post. Then I’ll email it to you right away!
Jennifer Smith
Thank you for all of the very helpful information you have gathered. I feel more than ready to begin my keto after being on your site!
Karen
Hi, I’ve been following a low carb diet for 5 months, and I’ve lost 22 pounds, and I’ve never felt better. I’m very interested in your low carb and keto food list, so I signed up for your newsletter. I received the reply with the link ‘ access your wholesum yum members are’ to click for the printable list, but when I click the link, I get a message that the page is not found. Am I doing something wrong, or is there a setting I need to change in my laptop to access the information? I’m looking forward to accessing the list and recipes available on Wholesum Yum. Thank you!
Wholesome Yum M
Hi Karen, This is where you can get your food list. Please log in with the credentials emailed to you.
Brandon Bollwahn
Great info, Thank you
BO
Do you have a protein guide on the website?
Wholesome Yum L
Hi Bo, there are Low Carb Meats & Poultry listed above.
Mike
Thank you very much for the wealth of knowledge. I appreciate your help!
Khani
What about oils that can be used to cook these foods?
Wholesome Yum
Hi Khani, see the fats section in the post above. You can use many of them for cooking, but consider the smoke point of these fats when you do high-heat cooking.
Jeni
Looking forward to the keto journey!
Marie
This is a terrific resourse – thanks so much.
But there is one minor mistake, I think. The average large, 50 g., egg has .56 carbs, not 0, although the fat and protein do make it a very ‘slow’ carb.
Julie
I didn’t receive the cheat sheet list in my email. Please resend
Wholesome Yum M
Hi Julie, If you log in to the members area of the website with the credentials emailed to you, you will be able to view and download the list from there.
Lawrence Adair
How many carbs are in white rice and brown rice and can they be included in a keto diet?
Wholesome Yum
Hi Lawrence, rice is not recommended on a keto diet as it is quite high in carbohydrates.
Pegi stubblefield
Where is the printable PDF list? I have done everything and I still cannot find it.
Wholesome Yum
Hi Pegi, you need to sign up in form near the top of the post. Did you try that? You’ll receive it via email.
Monica
Looking forward to the list.
Thanks!
Linda
What about the fat content in some of the items listed. Not only am I concerned with my carb intake – which will help sugar, but I’m concerned with my cholesterol, LDL, HDL scores.
Wholesome Yum
Hi Linda, I wasn’t able to do that here but I would recommend the USDA Food Database — that’s the source we use to calculate macros.
Laurie
It says in the list that whole milk Greek yogurt is only 4 carbs but when I looked it up online it says 9 carbs and some were higher depending on the brand. Which greek whole milk yogurt has 4?
Maya | Wholesome Yum
Hi Laurie, The nutrition info comes from the USDA Food Database. You’d have to check individual brands.
Carla Thornton
I’m not getting the food list in me email?
[email protected]
Wholesome Yum M
Hi Carla, If you log into the members area on the website (with the credentials emailed to you), you will be able to view and download the list.
Chidimma
Hi Maya, I’m having a hard time seeing the measurements in the recipes, even when I jump to the recipe I don’t see a thing. Help!
Wholesome Yum L
Hi Chidimma, I’m so sorry you are having issues. What browser are you using and are you on a mobile device?
Laurie Lexus
It’s about time someone comes up with the perfect food list thank you very much
Rehana Khan
I signed up, and still nothing was sent to my email.
Wholesome Yum M
Hi Rehana, Please log in to the members area with the credentials that were emailed to you. You will be able to view and download your list from there.
Jerry Nader
I did Keto diet for two months and I lost 29 lb. and now I just eat some fruits and keep with no sugar added food and low carbs diet. I loved it!
Sherry
Did you have alot of weight to lose ? Wow thats awesome for you…… tell me how you did it please!!!!! I have very little will
Kristine
Hello I filled out and signed up why cant I print the PDF food list out? thanks!
Wholesome Yum M
Hi Kristine, Please visit the members area. Your download should be available there.
Sirlei
I filed out the form to became a member, and still nothing was sent to my email. Please help, I’m desperate for the PDF food list.
Paula
When you are saying 4 oz meat is that precooked or after cooked? Thank you for this site. I am learning a lot.
Maya | Wholesome Yum
Hi Paula, These are uncooked weights, but carb counts won’t really differ for meat anyway.
Sara
I’m a total ‘list person’ so a reference like this is amazing!! So much helpful information neatly organized, I love it!! Thanks so much for putting this together!!
Anne Lawton
Thanks for sharing this extensive list, it’s very helpful!
Mado
Congrats, your are extremely knowledgeable and provide very good information, tips a.d tricks. The flow of info and sequencing is well thought-out. Although I have yet to try Keto, your site was some, direct and very useful. With the amount of info out there, yours is very well received!
Lynette Bohrer
Why can’t you have skim or low fat milk with keto? I’m not a fan of almond milk or coconut milk?
Maya | Wholesome Yum
Hi Lynette, Milk has lactose, which is a sugar and will prevent you from getting into ketosis.
Lynette Bohrer
Thank you so much for that info. What about carrots?
Also I have your blueberry zucchini bread in the oven right now.. can’t wait till tomorrow to eat it 🙂
Thanks for the great recipes
Maya | Wholesome Yum
Generally carrots are not strictly keto, however many people (me included!) choose to include them in small amounts as part of recipes. For example, some shredded carrots in coleslaw or a low carb carrot cake should be fine.
Kelly
This is super helpful. A definite keeper. Thank you!
Jean
Such an amazing and extensive guide and list! Thank you for this. I have several friends who are starting keto who will love this!
Kari
Wow, this list is incredible, thanks so much for putting this all together! I’ve been wanting to learn a bit more about Keto, so this was so helpful!
Marce
Hi, Maya! What about edible seaweeds? In Chile, my country, we have many of them that are so yummy!! Thank you 🙂
Maya | Wholesome Yum
Hi Marce, Thanks for noticing that – yes, seaweed would be low carb as long as there is no sugar in the coating, if any.
Fran
Maya your list and website are AMAZING!! It help me get started on my Keto journey. I see that half & half is on the list some how I must of missed this. Can I use this instead of cream or almond milk in some recipes? Why is whole milk not on the list?
Kathleen Gordon
Just tuning in.
Would love to follow you and get the free ebook recipes
Thank you
Kathleen
Chris Richardson
Thank you for this site!
Its never too late to start….
again
Thank you!
Olga
Great list! Thank you for the valuable information!
Andrea Louise Kennedy
Are extracts like almond and vanilla low carb?
Maya | Wholesome Yum
Hi Andrea, Yes, extracts are low carb friendly. Check the ingredients – sometimes things like vanilla bean paste do have sugar and wouldn’t be low carb.
Roberta
Will it hurt weight loss to eat a one carb bread or two carb hamburger buns?
Wholesome Yum
Hi Roberta, it depends on your macro goals. My macro calculator is a good start to find your baseline goals.
Rachel m Kimbrough
What an awesome site! Thanks for all the info 🙂
James Nguyen
Keto is all about having the right plan. If you love avocados or bacon or whatever, find a plan that fits them in. Otherwise it just won’t work.
Genise Martin
This website is so appreciated! Very well done and it all looks so delicious. Thanks so much!
Joan
Thanks for the food list. How many times a day do I need to eat. Is the amount of fats protein and carbs per meal or per day? How do I figure all for a meal?
Maya | Wholesome Yum
Hi Joan, You can use the macro calculator here to find out your individual needs. For personalized questions about how to follow a low carb or keto diet, please ask our support group here.
Rhonda
How do I get pdf to print keto food list? I downloaded app and gave my email and sign up . Says chef busy it will not open app.
Maya | Wholesome Yum
Hi Rhonda, We don’t have an app yet, so not sure what app you downloaded. You can get the keto food list in the members area, which you get access to by signing up for the newsletter using the form above.
Regina
I am a Newby to this Keto Low Carb diet and this by far has been the most helpful information I’ve seen yet. Thanks so much for the food list.
Carrie Kile
This is a wonderful list. Thank you so much for putting it together. This is what I really wanted, something simple. I’m not interested in all the fancy recipes. Thanks again.
Andrea
Oh my gosh! This is amazing to have all of this information in one place! Thank you, thank you, thank you!
Tonisha
I have a problem with balancing the protein out with the fat. I have tried to plan a easy menu but my protein is still alot. How do you get more fat with less protein. Please help
Maya | Wholesome Yum
Hi Tonisha, You can try our weekly meal plans to see some examples. 🙂
Linda Martin
I am just starting the Keto diet but am afraid I will fail. I love my bread, potatoes and pasta. Help, any suggestions. Is there a low carb bread available?
Maya | Wholesome Yum
Hi Linda, Welcome! Check the guide to start a keto diet here, then join our support group. You can find lots of low carb bread recipes here.
Tonisha
I was a vread and sweet person as well. Once you start you will not believe that you don’t crave those things. It was not hard as I thought but what helped with the lack of cravings is starting my day with the coffee, ghee and tablespoon of coconut/mct oil. I don’t do heavey cream . Once you begin youll see thats the least worry you will have. You can do it
Michele
I was told I could download the pdf copy of the Low Carb & Keto Food List but it does not exist as a download anywhere.
Maya | Wholesome Yum
Hi Michele, The pdf is in the free Members Area, and you can sign up using the form in the box above.
Sandra
I was hoping total carbs would be listed rather than net carbs. As a T1 diabetic, this info is important.
Thanks, great list!
Kathleen DaSilva
I’m just starting Keto and was looking online. From all the other pages yours is the best and very informative
Thank you so much
Fran
What are your thoughts on Electrolytes? Are they for athletes? I am NOT an athlete. Do I need them?
Maya | Wholesome Yum
Hi Fran, Do you mean supplements? I can’t give medical advice, but electrolytes are important on a keto diet. However, I prefer to get them from food as much as possible.
Fran
Thank you for your answer. Beside salting your food what foods are naturally beneficial for getting your electrolytes and still be Keto.
Wholesome Yum
Hi, Fran, leafy greens, nuts, and dark chocolate are good!
Mark Irwin
I would like to get the free food list and cookbook please.
Wholesome Yum
Hi Mark, sign up using the form in the post and I’ll send it to you right away!
Sue Silverman
I’d like the PDFs list of foods please.
Wholesome Yum
Hi Sue, sign up using the form in the post above and I’ll send it to you right away!
Barbara
That was very helpful. I’m new and trying for 3 weeks and haven’t lost anything. I’m not giving up.
Simone
Hi, I started the Atkins x3 years ago and I have had a few breaks in between I managed to keep the weight off to around 9 stone but I am now stuck at 9stone 10 and I’m really unhappy I’m staying below 20 carbs on average a day but it’s just not shifting what can I do to give myself a boost?
Maya | Wholesome Yum
Hi Simone, I recommend our support group here! Congrats on your progress so far!
Margo
Great list!
Pauline Kenton-Batt
This is fantastic, your recipes and information have been a gold mine I don’t think I would be Keto without your brilliant info and I have lost so much weight which has been really hard because I have Cerebral Palsy and I have been a wheelchair user all my life and I have had a weight all my adult life BIG THANKS Maya.
Katherine
Great list for beginners.
Steven Edwards
This is a very informative list, exactly what I’ve been looking for. Thank you very much.
Neisse
Thank you. I love everything you wrote!
Julie Fleischmann
Thanks for the help! I’m excited to try this!
Carrie
I love it. Great list. It’s so helpful. Thanks. I am just about start maybe tomorrow for keto diet. Wish me luck.
Zontrea Crump
Great List
Denise Backman
Looking forward to the newsletter
Sha
Hi Maya,
Would you please send me the pdf copy of keto food list.
thank you
Maya | Wholesome Yum
Hi Sha, You can fill out the form above to get the pdf.
Donna
Thank you so much for all the information! Can’t wait to start my new Keto Plan.This is a great site with all you ever wanted to know about Keto, shopping list, recipes and more! I was told these recipes are yummy! Would love to have the PDF of the list! Thank you.
Sue
Looking forward to the list and the newsletter.
Mack Borker Jr.
Great List!!!
Donna Bauhs
I would like the pdf copy of this list please
Maya | Wholesome Yum
Hi Donna, Just fill out the form in the post above and it will be emailed to you!
Joanne Rice
Great list. I am new to keto and the list will help me a great deal.
Patti
I’m confused about weights and measures. For example: recipe says 1 C iceberg lettuce. Should I weigh out 8 Oz or chop into small pieces and measure 1 cup. I don’t always want my greens minced! I’m not sure if I’m weighing/measuring correctly. Thanks for your help.
Maya | Wholesome Yum
Hi Patti, It’s up to you if you want to go by weight or by volume. I include both for convenience. Some people don’t want to weigh all their food, though weighing is definitely more accurate. The volumes listed are based on how a food is normally served, so for iceberg lettuce it would be chopped, not minced. It sounds like you’re weighing anyway, so in this case just use the weights instead (they are shown in grams in parentheses next to the volumes). Hope this helps!
Jasmine
Can I eat Beans or lentils?
Maya | Wholesome Yum
Hi Jasmine, No, unfortunately these would not be suitable for low carb or keto.
Krystal Tillman
Love this idea I could use this all the time when eating home and out
Laura
Hi, I’m new to keto. Which book should I read to get me started? I am nervous about giving up fruit. Also please tell me about intermittent diet. Thank you.
Wholesome Yum L
Hi Laura, check out the the following pages on my website to help you get started: Free Easy Keto Quick Start Guide and Low Carb & Keto Diet Plan: How to Start a Low Carb Diet. We also have a Facebook Support Group you can join. https://www.facebook.com/groups/2084978888399317/
Good luck on your keto journey.
Alex
THANK YOU SO MUCH !! LOVE THE FACT YOU USED NOT ONLY “TBSP, TSP ETC THE ACTUAL WEIGHT !!
Having the weight is key to determine the exact amount of net carbs since it is difficult sometimes to truly “eyeball” a cup of lettuce, eggplant or others…
Barsco
I am finding it hard to keep fat intake high while keeping calories low. Is it just as important to watch calorie intake in order to lose weight or should I concentrate on keeping carbs low and fat intake high and not worry so much about calories? Will the weight still come off?
Maya | Wholesome Yum
Hi Barsco, Calories do still matter, but eating a higher percentage of fat encourages satiety and calories often lessen naturally. If this is not the case for you, you may have to track both. We have a macro calculator here you can use to check.
Laurie
I love the list, thank you. I have a question. Is there a recipe for making preserves with swerve or other sweetener that works? I know fruit has a large amount of carbs, but I would love to lessen the amount in my jelly/ preserves. I love making them.
Wholesome Yum L
Hi Laurie, you might like this Sugar-Free Strawberry Chia Seed Jam recipe.
Regina Fulton
Maya,
I sighed up to receive the PDF of the food list and it didn’t come via email. Does it come right away or does it take a few days?
Now question #2, I am addicted to chocolate covered sunflower seeds… I know they are out once I start dieting again (next week), do you know of a recipe where I could make my own? I like eating them one by one and it stretches it out.
Wholesome Yum L
Hi Regina! The PDF Foods List is available in the Member’s Only area. You should have received an email from [email protected] with instructions on how to access it. Be sure to check your spam folder and add us as a contact so you don’t miss future emails. I don’t have a recipe for chocolate covered sunflower seeds but you might like my Keto Fat Bomb Recipe since you like chocolate. Let me know how you like it if you give it a try!
Sandra
Great list of carb contents. I also found your answer to Barsco about sugar and carb content very informative. Thanks so much for everything you are doing. I am doing Keto not for weight loss, but to get my out-of-sight insulin levels down to normal again. Of course, I will gladly accept the weight loss too.
Sandi
Barsco
Should the sugars in fruits and veggies be added into daily carb count? For example – if there is 2g of carbs and 2g of sugar does that mean that the total carb count is 4?
Maya | Wholesome Yum
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
Barsco
Thank you – that clears up a lot of confusion.
Jane
Can I print the food list out?
Maya | Wholesome Yum
Hi Jane, Yes, just sign up using the form above to get the free printable!
Cathy
Great list – this will really help me with tracking and planning. Please send the PDF so I can print it.
Thanks!
Cathy
Maya | Wholesome Yum
Hi Cathy, The pdf is in the Members Area. Fill out the form in the box above to sign up and get the pdf.
Barsco
Should I be concerned with the natural sugars in fruits and vegetables?
Maya | Wholesome Yum
Hi Barsco, Yes, sugar in fruits and veggies still matters, but I’m a big advocate of non-starchy vegetables. You can eat the foods on this list, including the fruits and vegetables.
Eve Gomez
Please email me a list so I can print these list.
Thank you soo much!
Maya | Wholesome Yum
Hi Eve, You can get the printable list in the Members Area, which you get access to by filling out the form in the box above.
Linda
Awesome list… Thanks! I’m new to the Keto world, very helpful!!!
Carol A Henry
I was interested in different oils and didn’t find a list. Did I miss it?
Maya | Wholesome Yum
Hi Carol, Those are under the Fats section.
Fatima
I appreciate wholesome for breaking down the carbs for every group. This is what exactly I was looking for. I couldn’t find any apps or any website they gave me the exact answer I was looking for thank you so much
Cheri
Thank you for all this information to get started on the Keto eating plan! This is the best I’ve seen!
Tracy Bengtson
Giving Keto a try
Johanna
If one of the ingredients or food has zero net carb for like 1 teaspoon. If you use more than one teaspoon would there be a net carb or is it still zero?
Maya | Wholesome Yum
Hi Johanna, From this list it would still be zero. When reading nutrition labels it can vary because they often round down to 0 if it’s less than 0.5, but that difference can add up if using a lot of the listed serving size.
James W Wolski
I am brand new to this. I am concerned with low energy levels and being hungry. Am I counting calories with this? I am ready to do this but wonder will I be hungry and tired all the time??
Maya | Wholesome Yum
Hi James, One of the best things about a low carb or keto diet is you probably won’t be hungry. It’s a very satiating lifestyle. As for calories, they still matter, but whether you need to count or not varies from person to person. Some people succeed by just eating low carb or keto foods, others need to be more strict and count. If you want to find out the right amounts for you, check the macro calculator.
Kurt
Great page I love the simple recipes like the coconut pancakes.
Jessica
This is so incredibly helpful! My doctor told me I’m at high risk for Diabetes and that he would bring me back in 3 months for repeat labs. He told me to go on a low carb diet and without realizing it, I ended up doing the keto diet. I was determined to lower my carb intake even more and I haven’t had over 20g net carbs since I started. This is a lifesaver. Thank you!
Claudia
Can you share your thoughts about Maltitol?
Maya | Wholesome Yum
Hi Claudia, I recommend avoiding maltitol. It has a pretty high glycemic index, meaning it will spike insulin and is not suitable for low carb/keto. It is also prone to causing stomach upset.
Claudia
Thank you so much!
Ashley
I’m 19 and just started the Keto diet , this has been the best Keto diet page I have found! Definitely my go to page!!
Dawn
Thank you for such a through list. I have been wondering how to count the spices used in cooking and now I know. I do have one question though that I can not find the answer to. When breaking down the macros for a recipe how do you count items that are listed as having fewer than 1 carb? Do you just count it as one? I am in a stall and wondering if I am not accounting for enough carbs.
Maya | Wholesome Yum
Hi Dawn, I’m so glad it’s helpful! I do include items that have less than one carb in the macros, and calculate the actual amount (not rounding down to 0 or up to 1).
Laniece
Hi. I can’t seem to find the link to print the PDF version of the food list. Can anyone tell me where it is?
Wholesome Yum L
Hi Laniece, the PDF version of the Food List can be found in the Member’s Only area.
Kathy
On the serving size is that at one seating or for the day? Do you add each food list to one meal yes I’m new to these it actually has food that’ll I eat.
Maya | Wholesome Yum
Hi Kathy, This just lists the net carb counts per serving for each food, for all the foods suitable for low carb or keto diets. You wouldn’t eat every single food in one meal. Check the guide for how to start a low carb diet to learn more.
Tayler Ross
I will definitely be saving this for my “after the holidays” diet! Love this!
Tatiana
Impressive list! SO much information ,exactly what i was looking for!
Tisha
This Keto food list is perfect for those getting started with KETO. Such a great share and handy to have!
Sandra
Didn’t realize that in order to get the printable PDF version of the Keto Food List, one has to join Facebook. Sorry, I don’t do Facebook. Unable to copy the list here, so if I need to know a carb count, then I must come back & scroll to find it. That’s a real bit of inconvenience for me to have to come here for one or more carb counts.
Sorry, this just doesn’t sit well with me at all.
I do like the recipes & your site, but this threw me for a loop!
Sandra
Maya | Wholesome Yum
Hi Sandra, You do not have to join Facebook to get the printable – it’s offered with my email newsletter, which has nothing to do with Facebook. You’d get the printable, free recipes each week, and you can unsubscribe anytime you like. If you want to try it, the form to subscribe is at the top of the page!
Gwen
Wow, Sandra, can you say entitled. This person’s website provides all kinds of free information to help people and you’re gonna post a comment like this? Unbelievable. Not only that, but you showed how ignorant you are by talking about Facebook. Signing up for this person’s emails has nothing to do with Facebook.
Julia
Impressive list! Thank you for your love of Keto and Low Carb diets!
Maya | Wholesome Yum
Thank you, Julia!
Shirley
Thank you so much. I will use this keto food list for our grocery list from now on.
Maya | Wholesome Yum
Best of luck, Shirley!
Belinda Constable
I’m just starting my Keto/low carb diet and this will be a great thing for me to have on hand. I want to Thank you so much for posting this.
Sincerely,
Belinda Constable
Maya | Wholesome Yum
Best of luck, Belinda!
Brenda Nelson
My husband and I can’t wait to try this diet.
Maya | Wholesome Yum
Good luck to you and your husband, Brenda!
Julia
Thank you so much for your diligence and thoroughness, there is really no excuse not to try this thing now!
Michelle Johnson
Your website is clear and concise and I’m JUST starting to learn about KETO. Can you send me the PDF of the list above? Thank you!
Maya | Wholesome Yum
Thank you, Michelle! Yes, just fill out the form at the top of the post and you’ll get an email to access the printable PDF.
Anette Powers
As I was diagnosed with diabetes type 1 fairly recently and constantly having to count my carbs, this list is amazing!
It is very clear and easy to read and follow.
This is a tool that I will use every day.
Thank you so much,
Anette
Maya | Wholesome Yum
I am so happy to hear that, Anette! Best of luck!
Charlotte
Maya, I think what you are doing is brilliant. I am a 70-year old professional woman, educator and coach. I’ve grown our family vegetables every summer since I can remember. However, health conscious 20 or 30 years ago is a far different scenario today. Until I started having digestive issues about 5 years ago, I figured I was in the “above average” category of healthy eating.
Things have changed. I discovered Keto a year ago, and it has made a significant improvement in my health – WHEN I follow it. It’s not that easy sometimes. I need inspiration and support, as we all do. I know this is your business but it also seems like a life mission. Some days when I am tempted to consume stuff that I know will make me feel bad later, I think of you and all the resources you provide and all the good stuff that will make me feel more energetic, alive, and able to do my part in the world.
I have collected lots of Keto materials a and books. However, your work is my go-to. I trust you. You are the one who makes sense of it all, and who gives so much. If there is ever a Nobel Prize for helping the common person learn to navigate the tricky world of eating to feel so much damn better, you should receive it.
Thank you from my heart,
Charlotte
Maya | Wholesome Yum
Thank you so much for the kind words, Charlotte!
Sandra Farrell
GREAT. Love this.
Maya | Wholesome Yum
Thank you, Sandra!
Rebecca Musgrove
Love this list! Looking forward to using it!
Maya | Wholesome Yum
I am so happy to hear that, Rebecca! Thank you!
Lisa Hidalgo
Thank you so much for all of this great info! My husband started a Keto plan two weeks ago so I have been researching going Keto for a few weeks now. I figured I’d use him as a guinea pig to test buying food, preparing and cooking meals to see how easy or hard it would be to hit his macros for the day. I decided to start it this week (today is my fourth day) so now I am doubling up on the recipes so there’s enough for the both of us. I am still constantly looking for more recipes and trying to get more comfortable with changing up food so we are not eating the same things everyday. I can’t wait to try the meatloaf since it’s one of my favorite dishes! Thank you again for all the work you put in to sharing this info with others!
Maya | Wholesome Yum
Best of luck to you, Lisa!
Michelle Smith
This is great. I would love to get this list.
Maya | Wholesome Yum
Hi Michelle, You can sign up using the newsletter form at the top to get the printable.
Linda Weisweaver
Can you please sent the printer friendly version of the Low Carb Food List.
Thanks Linda
Maya | Wholesome Yum
Hi Linda, Fill out the form above to sign up for the newsletter and the instructions for the printable will be sent to you.
Cassidy @ Cassidy's Craveable Creations
What a great resource, I’ll be coming back to this list ALL the time, I can already tell! I had a pretty good idea for most of the foods, but the spices surprised me! Thanks so much for sharing!!!
Maya | Wholesome Yum
I am so happy you liked it, Cassidy! Have a great day!
Ken House
Great reference list. Please send a PDF copy for me to print.
Thank you
Maya | Wholesome Yum
Hi Ken, You can fill out the form in the post to get the printable pdf.
Shelley Dodd
Please send a printable pdf of this wonderful list.
Thanks–
Maya | Wholesome Yum
Hi Shelley, Just fill out the form above and you’ll get an email with Members Area access where you can download it. Thank you!
Jan Briggs
Do you by any chance have a recipe for making bread in a bread machine using the healthy flours? I just bought coconut flour and I know the portions are totally different than when one uses regular flour! Thank you! Love your site! It is SO helpful!
Maya | Wholesome Yum
Hi Jan, I have lots of low carb & keto bread recipes here, though they are not specifically for a bread machine.
Debbie
Is whole goat milk yogurt allowed in a keto diet??
Maya | Wholesome Yum
Hi Debbie, Whole milk yogurt (whether cow milk or goat milk) is a person choice for a keto diet. It does contain some lactose, which is a sugar, but some people evidence suggests that there may be less than the label implies due to the beneficial bacteria in the yogurt. Either way, if you include it, be sure to get the plain kind without any added sugar.
Jill
This is a great list. Is there a printer-friendly version?
Maya | Wholesome Yum
Thank you, Jill! Yes, you can get the printable version sent to you by filling out the newsletter form above.
Michelle
You do not know how much joy you have brought into my world seeing watermelon on this list. Thank you.
Maya | Wholesome Yum
Hi Michelle, I’m glad! It’s definitely one of the most controversial items on the list, and is only suitable for low carb/keto in moderation. But I do include it in moderation and love it!
Lois
Is there a printer friendly version of your list? So very helpful!!!
Maya | Wholesome Yum
Hi Lois, Yes, the printable version is available in the free Members Area. You can sign up using the free subscription form above.
Belen
Excellent information.
Maya | Wholesome Yum
Thank you!
Tina Meldrum
I was told no sugar and a lot of your things that you’re saying we can eat have sugar. So I don’t understand.
Maya | Wholesome Yum
Hi Tina, All the items in the list above are suitable for a low carb or keto diet. Certain things might be use-with-caution type of items depending on your goals, macros, etc.
Barry
I never got the pdf food list.
Maya | Wholesome Yum
Hi Barry, Sorry to hear you’re having trouble locating the printable list. It’s find in your Members Area, which you can access using the link from any newsletter email. If you still can’t find it, feel free to respond to any newsletter email and I’ll be happy to help!
Will
Wow! This list is unreal. Thanks you so much for taking the time to do this. Your web design skills are impressive.
Maya | Wholesome Yum
I am so happy you found the list helpful, Will! Please come back again soon!
Jude
When first starting out on Keto what do you recommend regarding making the keto breads? I know moderation doesn’t mean face planting yourself into a loaf but what does moderation mean in your terms? Would a daily serving of one or two slices be moderation? Or limit to a weekly outing? Thanks so much
Maya | Wholesome Yum
Hi Jude, It varies from person to person, really. I think 1-2 slices daily, balancing the rest with plenty of low carb veggies, healthy fats and meat is perfectly fine. The best way to know is to try it and see if you get the results you are looking for.
Margaret
I am 5 weeks into Keto with no real struggles.
I was a sweet junkie before keto but I am not having cravings any more.
I am down approx 15 lbs, a bit slower than many others but I can’t imagine
another diet that would give me 3 lbs a week, so I am happy.
Should add, i am 73 years old, so never too late for a new beginning.
Thanks so much for the food list. I have been looking for one.
Maya | Wholesome Yum
Best of luck to you, Margaret!
Marcelle Costanza
Never got the link for the PDF. Requested it about an hour ago.
Maya | Wholesome Yum
Hi Marcelle, The pdf is a free download in the Members Area. After you confirm your subscription, you should receive a welcome email with a link to access the Members Area.
Margaret R Whipple
I love your column and comments. You make everything seem so doable as I have started on the keto diet. I don’t cook but I am sure I will try after watching the videos. I could sit here and watch them all day. I am sending friends who might be considering doing this a link to your web site. Thank you.
Maya | Wholesome Yum
Thank you so much, Margaret!
Roxana
Hi, I want to start with the keto diet, I just have a few questions. Can I take vitamins with the diet? Can I take a MCT supplement? It says coffee on the “yes” list, but like regular coffee? Or plain black coffee with nothing in it?
Maya | Wholesome Yum
Hi Roxana, Yes, you can absolutely take vitamins! MCT oil is also great for a keto diet. The coffee in the list refers to the coffee itself, so plain black coffee, but you can add other keto ingredients to it, like heavy cream, sugar-free sweeteners, or make keto butter coffee like this.
Sue
Hi, I signed up for the email but cant find the PDF food list, can you please send it to me?
Maya | Wholesome Yum
Hi Sue, The food list pdf is in your Members Area. If you signed up for email, the link to access is in the welcome email you receive and also at the bottom of every email after that.
Marg
Hi Maya
I am blown away by the content, organization and detail you have put into this site. The amount of work and the number of hours to create this fabulous resource is just staggering.
I tried Keto before and failed due to Keto’flu and boring recipes. I can’t wait to make the desserts, especially the cheesecake! Thank you for sharing your knowledge to help so many people!
Marg Hughes, Life Coach
Maya | Wholesome Yum
Thanks so much, Marg! Have a nice day! Please come back again soon!
Susan
Is there an easy way to print out your keto and low carb food list in bigger font? I wouldn’t mind it on 2 or 3 sheets. Thank you!
Maya | Wholesome Yum
Hi Susan, Sorry, I don’t have a multi-page version right now. You can try printing from the website but it will print everything, not just the list.
Michaela Ellett
Hi! I’ve been looking for a comprehensive list, this is perfect! I noticed garlic powder is on the list but not garlic. Thanks
Maya | Wholesome Yum
Hi Michaela, I’m glad it’s helpful! Garlic is also on the list, under the vegetables section.
Michelle
WOW, thank you! I am just starting my journey and this is a great list!
Maya | Wholesome Yum
I am happy to hear that, Michelle! Please come back again soon!
Lois
Hi Maya,
I’m just starting this today. My intent is to be keto, but at the very least low carb. The biggest obstacle is that I’m vegetarian, so I have to eliminate the meat section. I plan on continuing with limited cheese and will look at tofu options. But my question is actually about olives! I understand they are low carb, but I buy in bulk and so there is no label to refer to. Is there a standard of net carbs you can advise for large green olives (stuffed with pimento) and Kalamata olives (for greek salads). thanks! Lois
Maya | Wholesome Yum
Hi Lois, Olives are listed above under the Fruits section (yes, they are actually a fruit!). Double check the label if they are stuffed with something, though. Good luck on your journey!
Jenelle
This is a fantastic list! You saved me so much time. Thank you, thank you, thank you!
Maya | Wholesome Yum
I am so happy to hear that, Jenelle! Thanks for stopping by!
Dolores zamarripa
This is a simple and pretty extensive list. I have a question about arrowroot powder/flour because it was not on the list. Is this not good to use?
Maya | Wholesome Yum
Hi Dolores, Arrowroot powder is a starch so strictly it wouldn’t be allowed. However, it is a resistant starch and I sometimes use it sparingly in recipes as a thickener (1 to 2 tbsp in an entire recipe). Used this way it’s usually okay for low carb and keto, but don’t use it as a primary flour.
Kristen
This was an amazing read! Had you not followed me on IG I would’ve never found this resource. I’ve signed up for your newsletter and followed you back. Can’t wait to keto on with you!!!
Maya | Wholesome Yum
Thanks for stopping by, Kristen! Please come back again soon!
Nathalie Henderson
I signed up for the printable food list, but did not receive it.
Maya | Wholesome Yum
Hi Nathalie, The printable is in the free members area. After confirming your free subscription, the link to access it is in your welcome email and at the bottom of every email after.
Robin
Fabulous resource! I keep looking for the PDFs you describe, which means I’ve input my email several times, and clicked on links in the email, but I’m not seeing any PDFs. Any idea what I’m doing wrong? Thanks a bunch!
Maya | Wholesome Yum
Thank you, Robin! I’m glad it’s helpful. The pdf is in the Members Area, which you get free access to by subscribing. The link to access the Members Area is at the bottom of every email you receive, but feel free to hit “reply” to any email if you can’t find it and I’d be happy to help you locate your unique link.
Tamara
Thank you so much for this information. Absolutely the best I’ve seen yet. I just started Keto last week & this list will make it so much easier.
Maya | Wholesome Yum
Yay, so glad to hear that, Tamara!
Nancy Gilkey
This is great and so easy to use!
Theresa
How to obtain and print the diet in pdf, please?
Maya | Wholesome Yum
Hi Theresa, The printable is in our free Members Area for subscribers. You can click here to sign up for the newsletter to get free Members Area access.
Karen
I am new to the Keto family. My question is: The total carbs are 20 gms per day. But how much protein and fats do you want to eat per day? I think we may be eating too much protein and not enough fats.
Maya | Wholesome Yum
Hi Karen, that is based on individual. I recommend looking into one of those apps that help calculate the macros? I hope that helps!
Kelsey
I have put in my email a couple of times, the first time I received the confirmation email and I clicked to confirm but I never received the list and now when I put in my info, I don’t receive any emails! Help please.
Maya | Wholesome Yum
Hi Kelsey, Sorry you had issues with it. You should receive a welcome email, which has your unique link to the members area where you’ll find your free download (and more freebies). If you still can’t find it, feel free to fill out the contact form and I’ll try to help you locate it.
Gennie
Thank you, thank you. I appreciate ALL the work that has gone into this information. I am starting TODAY and so grateful for this coming out in time to really help me. and I am excited to see anything else you will have in the future. I am sure you will be credited for helping so many of us get healthier. My doctor agreed I could go on a Keto diet for 3 months, so I am hoping for some help with my diabetes. He states I don’t need it since I seem to have it under control…but, I feel strongly in at least trying it and see if I can improve my A1c. THANKS AGAIN!
Maya | Wholesome Yum
Best of luck to you, Gennie! Thank you for stopping by!
Vickie
Thank you so much for all this great information!
Maya | Wholesome Yum
Thank you for stopping by, Vickie!
Myara
I don’t see cashews on the list of nuts, and they’re my favorite. Are they allowed on a keto diet?
Maya | Wholesome Yum
Hi Myara, Cashews are higher in carbs so usually not recommended for a keto diet. Some people are ok with having just a few within their macros, though.
Michael
As a newbie to Keto, and after perusing many Keto websites, I find yours to be the most satisfying in many ways. Your recipes are down to earth desirable substitutes for the things we hate most to switch from in a regular diet. And I was thrilled to see your breakdown of the carb friendly items in these easy to use tables. It is very difficult at first to dial in the macro percentages needed daily, because one might focus on a low carb item, to add for the day, only to find out that the protein blows your schedule. So tables are a very concise and effective snapshot of what one might add in any meal segment. I would love to see similar tables reflecting the protein in different food groups and also one reflecting sugars. With those three printed out and in front of me, it would be a lot easier to navigate the landscape. Thanks for the time and effort you put into this.
Maya | Wholesome Yum
Thank you, Michael! I’m glad this is helpful. I don’t have the tables available for protein and sugar yet, but if you’re on the email list (form in the post above), you’ll be the first to know about them.
Jennifer Epperson
We just started Keto and this is going to make it SO MUCH EASIER!! Thanks for doing the work on this!!
Maya | Wholesome Yum
Best of luck, Jennifer! Glad I can help!
Frank Rodenbaugh
Where are cashews?
Maya | Wholesome Yum
Hi Frank, Cashews are pretty high in carbs, so are not recommended for low carb or keto. Sorry.
Sarah
Hello. I have been purchasing some Atkins bars and shakes to get me through the beginning of this journey. What are your thoughts on this?
Maya | Wholesome Yum
Hi Sarah, I highly recommend starting with whole foods rather than packaged products.
Khalid Alattas
Great website. Thank you. I need the file in pdf format to get me started.
Maya | Wholesome Yum
Thanks! You can get the pdf by signing up using the form in the post above.
Nicolene
Can one use Grapeseed oil on a Keto diet?
Maya | Wholesome Yum
Hi Nicolene, Seed oils are not recommended, including grapeseed oil. It has a very high omega-6 to omega-3 ratio, which can be inflammatory.
Heather
Just starting my keto journey. Thank you for all this information.
Maya | Wholesome Yum
Good luck, Heather! Thanks for stopping by!
Linda
Great list, thank you! Question: Can we rely on the carb counts listed on packaged foods? The Tortilla Factory makes a wheat tortilla that has a net count of 3 grams per tortilla. It has been great to include this occasionally in this diet.
Maya | Wholesome Yum
Hi Linda, The carb counts on product packaging is accurate (they have to be, to abide by U.S. laws), though they are sometimes rounded down to the nearest gram. If your goal is weight loss, for some people these products can cause a stall, but others tolerate them fine. I personally avoid packaged products as they tend to be highly processed and contain artificial ingredients, but have not looked at this one specifically. We are gluten-free so don’t buy products with wheat, but I am a strong believer in each person doing what works best for them!
Belinda
I love you guys! I never miss an email- something good in every one (usually recipes). I printed out the sweetener list and put it on the fridge. This is wonderful today, will print asap. We started low carb in April. In 2 months I lost 40 pda and my hub lost 28! When I went in for my 3 month A1C my count had dropped from 7.2 to 5.8!! My Dr was as thrilled as I was! I still have 160 pds to go but this is the easiest diet I have been on. Weekends are hardest though. We want to eat out the time- you have any suggestions??
Thank you, thank you, thank you!
Maya | Wholesome Yum
Thank you, Belinda! Your comment made my day. I’m glad you like the emails, and congrats on your amazing progress! We have an amazing support group here that can help with questions like this.
Olivia
HI, I actually have a question. When cooking/baking, what is a good substitute for corn starch, arrowroot, or tapioca flour/starch?
Maya | Wholesome Yum
Hi Olivia, It depends on the purpose and recipe. Xanthan gum works in many cases but you’d need much less.
Monica
Thank you so much for posting this information. My family and friends all see how Keto is helping me and I have already directed others to this site. Diabetes is one issue for a lot of us and my friend Charlotte lives with us and she is 74. I take care of her and as of January we are both off insulin. She is off all medication and I still have 4 to go from 27 medications. You have been very helpful and the recipes I get in email are really good. Thank you again.
Maya | Wholesome Yum
I am so happy you found this helpful, Monica!
Judy
Thank you for posting amounts by weight (grams). It is so much easier, and accurate, than just “eyeballing”. I like to weigh everything and wish all cooking authors would post this way.
Maya | Wholesome Yum
You’re welcome, Judy! I’m all about giving options.
Shari
Thanks for this extensive list. Do you have a list of the most common fat and protein sources broken down also? I’m looking for a guide for the amount of grams of fat and protein so I can make sure I’m reaching my macros.
Thanks!
Maya | Wholesome Yum
Hi Shari, I don’t have that right now but will make a note of the suggestion.
Pam
Just got my cholesterol, hdl, ldl and triglycerides checked and they’re not good! I’m going to do keto and see what happens. Thank you so so much for all of your info, recipies and links to products!
Maya | Wholesome Yum
You’re very welcome, Pam! Best of luck on your keto journey and I’ve seen it help so many people with those.
Ronda
Thank you so much. You have made this so detailed that it’s easy to follow and understand. Also thank you for keeping it free for those of us that couldn’t afford it otherwise.
Maya | Wholesome Yum
Thank you, Ronda! I’m so glad it’s easy to follow and understand.
Heather Walford
Looks like I just need to tweak my meals ABIT…been on low carb regime (not diet) for 2 years now…..always could do better but hey, that’s life and work commitments!!
I like raw foods and not a lot to do with them…..yes….I’m a lazy cook…..eat to fuel, that’s me……and occasionally….fall off the wagon…..but hey…that’s life!!
Maya | Wholesome Yum
I get it, Heather! Pick yourself right back up!
Anita
THANK YOU THANK YOU THANK YOU <3
This is absolutely amazing
Maya | Wholesome Yum
You are so welcome, Anita!
Barbara
I’m just starting to try the low carb keto diet but experiencing some stomach pains, what should I do?
Maya | Wholesome Yum
Hi Barbara, Sorry you are experiencing issues. For pain I’d recommend consulting your doctor, as this isn’t typical for a low carb or keto diet. The exception would be if you’re consuming sugar alcohols; you could try cutting out sweeteners, if you are using any, and see if that helps.
Patricia Fleming
Best one yet. So helpful.
Maya | Wholesome Yum
Thank you, Patricia!
Virginia (Gini) Lippert
Thank you. I had requested from another site and never heard from them.
Jeanette
Thank you for the lists this has really helped me understand alot better
Maya | Wholesome Yum
I’m so glad to hear that, Jeanette!
Karla Reiman
Looking forward to this new adventure. Thanks for the help.
Maya | Wholesome Yum
You’re very welcome, Karla!
Monica
Please send me the printable form that I do not have to download some type of program! I appreciate all of your efforts to put together this list and I am very interested if this is something you share.
Maya | Wholesome Yum
Hi Monica, The printable is free and all you have to do to get it is sign up using the form in the post above. There is no special program required to open it – it’s just a PDF which any device or computer can open.
Jared
New to keto. Looking for help.
Maya | Wholesome Yum
Welcome, Jared! If you sign up using the form in the post above I have lots of free keto resources to get you started!
Nancy Wolfe
Appreciate all this info and the way that you share, for free! I am just starting on Keto and just love your recipes. I will be using this site often as I love to try new foods. Especially Keto pie crusts with sweet and savory fillings!
Maya | Wholesome Yum
Thank you so much, Nancy! I’m so glad you love the recipes and are finding the site helpful.
Dale Lodge
I can’t seem to find the PDF download ???
Maya | Wholesome Yum
Hi Dale, The pdf is a free exclusive for my email subscribers (all 100% free and can unsubscribe at anytime). The form to sign up is in the post above!
Karen
You keep saying the PDF is in the ‘post above’ and I’m not sure where you mean.
Maya | Wholesome Yum
Hi Karen, You should see a box to enter your name and email address above. The pdf is a free subscribers-only exclusive (the subscription is free as well), and you’ll get access to the Members Area (where you’ll find the pdf) after you sign up.
Una
I’m the same. Filled in the info with a view to eventually subscribing monthly but not getting very far.
Maya | Wholesome Yum
Hi Una, Please contact me using the form here and I’d be happy to help.
Margie
My family is just starting our keto diet and what a find your site is! Thank you so much! I am sure we will be using it often.
Maya | Wholesome Yum
Thanks for stopping by, Margie! Please come back soon!
Maya | Wholesome Yum
I love to hear that, Margie! Please come back soon!
Marion
Thanks and much appreciated for the effort creating this blog. I’m starting my keto journey and find the information incredibly helpful. So glad I signed up.
Maya | Wholesome Yum
Welcome, Marion! It’s nice to have you here!
Merary Forrester
Thank you for taking the time to create this list. I will be using it a lot. I am new to Keto and I could use all the help I can get.
Maya | Wholesome Yum
You are very welcome! I’m so glad it’s helpful.
Jean Cravens
I had surgery in 2016 for neuroendrocrine cancer and had parts of my stomach removed and still gained about five or six pounds, so I am hoping this will get rid of those pounds and more. I am now cancer free.
Maya | Wholesome Yum
Hi Jean, Thank you for sharing your story! I’m so glad to hear that you are cancer-free and hope that the low carb lifestyle has been helpful for you.
Chantelle
Thanks so much for all the time and effort put into this great information it definitely take she guess workout and makes it fun while maintain a Keto lifestyle. Many Thanks!
Maya | Wholesome Yum
You are so welcome, Chantelle!
Chris Brown
Thank you for all the thought you put into this list. All of us new Ketoers appreciate it!
Maya | Wholesome Yum
Thank you so much, Chris! I hope it helps.
Della Rae Monroe
How do I print this?
Maya | Wholesome Yum
Hi Della! If you look in the middle of the post there is a green box where you can sign up to receive the exclusive, printable list! Thank you!
Debbie
Thanks love the information
Maya | Wholesome Yum
Thanks for stopping by, Debbie!
Marilyn Weber
This is great! I wanted an easy access detailed version of so much online info and yours is perfect!
Maya | Wholesome Yum
I am so happy you liked it, Marilyn!
Ana
I’m new to trying Keto…could I please have a printed version of this wonderful list?
Thank you for everything!
Ana
Maya | Wholesome Yum
Hi Ana, The printable is a free exclusive for my email list (also free). You can sign up using the form in the post above. Thank you so much and I hope you find it helpful!
Celia
I downloaded your PDF but all I got was the opening comments and the pictures of the different food groups. What’s up with that ??? What a waste of storage in my iBook. None of the net carbs of the different foods that I read about was included. Why not? I feel very disappointed.
Maya | Wholesome Yum
Hi Celia, It sounds like you are looking at something else. Did you sign up for the email list using the form? The PDF does not contain any comments or pictures at all, so it sounds like you were looking at some other file. If you signed up to get the free PDF, please feel free to respond to the email you received and I’d be happy to help you locate the right file. I promise the food list does have net carb counts for every food and there are no pictures – it’s a single printable page.
Donna
Thanks for your help.
Maya | Wholesome Yum
Thanks for stopping by, Donna!
Stephanie
I am a subscriber to your email list but cannot download the PDF format of the Ultimate Complete Keto & Low Carb food guide.
Maya | Wholesome Yum
Hi Stephanie, It’s hard to tell from here what issues you are having but please feel free to contact me and I’d be happy to help you. You can reply to any newsletter email or simply use my contact form in the navigation menu at the top of the website.
Shirlee Butler
I’m a senior with a lot of weight to lose. I don’t mind giving up the carbs and sweets. The fear I have for this diet is that it’s filled with cholesterol. How can I overcome this when things like butter, heavy cream, eggs, fatty meats, are full of cholesterol?
Maya | Wholesome Yum
Hi Shirlee, You may want to research the cholesterol myth. Basically, the relationship between dietary cholesterol and blood cholesterol has been shown to be a myth. Here is one article: https://health.clevelandclinic.org/why-you-should-no-longer-worry-about-cholesterol-in-food/ – and there are many more you can find.
Rhonda Braziel
This is Great . I need a guide to follow and or make sure my choices coincide with the correct list plus it’s easy to follow
Maya | Wholesome Yum
Hi Rhonda! I am so glad you find it helpful! Have a great day!
Bill
What an amazing & comprehensive list. You mention a printable version, where do I find that?
Thanks,
Bill
Maya | Wholesome Yum
Thank you, Bill! I hope it’s helpful. The printable is an exclusive for my email subscribers (totally free and no commitment) – you can get it by filling out the form in the post above.
Brenda Curry
Thanks so much for this list.
Maya | Wholesome Yum
You are very welcome, Brenda!
Marie B
What is a “net carb”? I see this used a lot in different recipes. Thank you.
Maya | Wholesome Yum
Hi Marie, Net carbs are total carbohydrates minus fiber and sugar alcohols. These two don’t count in net carbs because they are either not absorbed or not metabolized. Most people following a low carb or keto diet, if they are counting macros, go by net carbs.
Sherie Aston
I provided my e-mail address but it is suppose to be in low case. The box would not allow me to type in lower case. Thank you for the time and hard work you did for us.
Maya | Wholesome Yum
Hi Sherie, No problem, email addresses are not case sensitive so you should have still received the printable. Hope you like it!
Deniece
I typed my name and email to get the PDF version of this food list, but received a 30 meal ideas pdf instead. Did I do something wrong? or is it just not available yet? Thank you!
Maya | Wholesome Yum
Hi Deniece, So sorry! The form was incorrect for a few hours. It has been fixed now but if you’re already on the email list just reply to any email from me and I’ll send you the right printable.
Kristi
I subscribed to receive the PDF list of these foods but what arrives is a different PDF of meals not this list (tried it twice). Please fix this. This list seems soooooo handy! I’d love to have it as a PDF.
Maya | Wholesome Yum
Hi Kristi, So sorry about the mixup! The form was initially incorrect for the first few hours after this was posted but has since been fixed. If you are already on the email list you can reply to any newsletter email and let me know – I’ll send you the correct printable for the food list.