- What Are Low Carb Foods?
- Printable List Of Low Carb Foods
- Get The Keto Food List PDF Here
- Low Carb Vegetables
- Leafy Greens
- Low Carb Fruits
- Healthy Fats
- Meat & Poultry
- Seafood
- Eggs & Full-Fat Dairy
- Nuts & Seeds
- Low Carb Beverages
- Low Carb Sweeteners
- Low Carb Flours & Baking
- Herbs
- Spices & Seasonings
- Low Carb Condiments
- Recipe Reviews
I’m so excited to be sharing this low carb foods list with you today! After following a low carb lifestyle for over a decade, I have a lot of experience with this and have compiled this list of foods with low carbs as a reference. I worked on it for months initially and have revised it several times over the years. There’s even a keto food list PDF available!
You can find my best low carb recipes here, but not everything you eat has to be a recipe. Whether you’re following a keto diet or simply wanting to eat more healthy high protein low carb foods, having a list of foods low in carbs is so convenient.
The list is divided into categories for convenience, and you can see the serving size and grams of net carbs for each food (straight from the USDA Food Composition Database). The servings are listed by both weight and unit, so you can decide what is easier for you to use. However, keep in mind that volumes can vary, so go by weight if you want exact measurement.
What Are Low Carb Foods?
The best low carb foods include leafy greens, low carb vegetables and fruits, healthy fats, meat, poultry, seafood, eggs, full-fat dairy, nuts and seeds, herbs, and spices. All of these are low in carbohydrates and won’t spike blood sugar levels. There are also low carb ingredients you can use for baking, such as almond flour, coconut flour, and natural sugar substitutes.
Avoid sugary and starchy foods, like grains (including bread and pasta, even if they are made with whole grains), beans, rice, and sugar.
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 macro calculator to determine your optimal carb intake. (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 Wholesome Yum app — it’s free to try and includes custom meal plans, so you can eat exactly what you like and still have your meal planning and grocery list done for you.
Printable List Of Low Carb Foods
A lot of people have requested a low carb food list printable, and I have you covered! I offer my keto food list PDF (all low carb foods) 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:
Get The Keto Food List PDF Here
GET IT NOWOtherwise, you can come back to this page anytime to see the low carb food chart collection for each category below. The nice thing about this website version is that it’s searchable and sortable.
If you want a shorter list of what to buy the first time you’re at the store shopping for low carb foods, check out this keto grocery list.
Low Carb Vegetables
Most vegetables make excellent high fiber low carb foods, with a few exceptions. The list below includes a range from moderate to very low carb vegetables. These are a a great source of vitamins and minerals.
Learn more about low carb vegetables here, including the best ones to eat, recipes, and which ones to avoid. Some examples to avoid include starchier veggies like carrots, white or sweet potatoes, and most types of beans.
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 (or cauliflower rice) | 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) | 0 |
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 | 0 |
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 |
Leafy Greens
Leafy greens make excellent low carb foods, because 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) | 0.5 |
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) | 2.3 |
Romaine | 1 cup (47g) | 0.6 |
Watercress | 1 cup (34g) | 0.2 |
FREE PRINTABLE: LOW CARB FOODS
GET IT NOWLow Carb Fruits
You can enjoy fruit in moderation on a low carb diet. The following low carb fruits list includes the best ones to choose, which are primarily berries, avocados, and citrus that isn’t sweet. You can learn more about keto fruit here. Avoid high-sugar or tropical fruits, such as pineapple, bananas, apples, pears, and grapes.
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) | 3.8 |
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 |
Healthy Fats
Healthy fats are crucial when cooking high fat low carb foods! They keep you full and satisfied. If you are keto, they also help you stay in ketosis.
All pure fats/oils are zero carb, but it’s recommended to avoid soy, corn, canola, “vegetable”, and cottonseed oils. These seed oils are usually GMO and highly processed.
When choosing fats for cooking, consider the smoke point to avoid exposure to carcinogens. Avocado oil, olive oil, and refined coconut oil work best for high-heat cooking. Any extra virgin oil, like extra virgin olive oil, will have a lower smoke point than a regular version.
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 |
Meat & Poultry
Meat and poultry options make great high protein low carb foods, because they have zero carbs (provided that there is no sugar added in the preparation). For keto, choose fattier cuts of meat when you can, or add fat when cooking. Grass fed, pasture raised meat and poultry is the healthiest choice if possible, but it’s not absolutely necessary.
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) | 0-1.7 |
Game meats – bison, venison, etc. | 4 oz (113g) | 0 |
Lamb – ground, chops, etc. | 4 oz (113g) | 0 |
Liver & other organ meats | 4 oz (113g) | 0-4.4 |
Pork – ground, chops, loin, ham, etc. | 4 oz (113g) | 0 |
Poultry – chicken, turkey, duck, quail, etc. | 4 oz (113g) | 0 |
Seafood
Fish and other seafood are great options for low carb high protein foods. Fish also provides an excellent source of healthy omega-3 fatty acid. Watch for carbs in shellfish, which can be a little higher than other protein types.
Food | Serving size | Net carbs (g) |
---|---|---|
Fish – cod, flounder, halibut, mahi-mahi, salmon, sardines, sea bass, snapper, tilapia, tuna, baked trout, etc. | 4 oz (113g) | 0 |
Shellfish – crab, clams, lobster, mussels, oysters, scallops, squid, shrimp, etc. | 4 oz (113g) | 0-3 |
Low Carb Foods List PDF
GET IT NOWEggs & Full-Fat Dairy
Milk is not keto (or low carb), but many other types of dairy products are. For those that can tolerate dairy, it makes a great addition to a low carb food list. Choose full-fat dairy over fat-free or low-fat, which is higher in carbs. For cheese in particular, check the keto cheese list.
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) | 9.7 |
Whole milk cottage cheese | 1/2 cup (105g) | 7.1 |
Whole milk ricotta cheese | 1/2 cup (62g) | 3.7 |
Nuts & Seeds
Nuts and seeds are low carb foods to enjoy in moderation. 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) | 4.7 |
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) | 3 |
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. (Learn more about low carb alcohol options here.)
Food | Serving size | Net carbs (g) |
---|---|---|
Almond milk, unsweetened | 1 cup (240ml) | 1.5 |
Broth – chicken, beef, bone | 1 cup (241g) | 0-0.9 |
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 |
FREE PRINTABLE: LOW CARB FOODS
GET IT NOWLow 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, read the keto sugar substitute guide here.
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, so check the sweetener conversion chart if substituting sweeteners.
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 diet? You can! Of course, they are still best in moderation, but it’s definitely doable to make keto baking recipes — and they 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 almond flour recipes, simple coconut flour recipes, or browse all my low carb dessert recipes!
Food | Serving size | Net carbs (g) |
---|---|---|
Almond flour | 1/4 cup (28g) | 2 |
Cocoa/cacao powder | 1 tbsp (5.4g) | 1.1 |
Coconut flour | 2 tbsp (14g) | 2 |
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 |
Herbs
Herbs make great additions to give your low carb foods flavor, with very little carb impact. Carbs listed below are based on chopped fresh herbs.
If using dried herbs, the conversion is 3:1. That is, 1 tablespoon fresh herbs = 1 teaspoon dried herbs. (This conversion applies for carb counts, as well as the recommended amount for recipes, because dried herbs are more concentrated in flavor.)
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) | 2.1 |
Thyme | 1 tbsp (2.4g) | 1.2 |
FREE PRINTABLE: LOW CARB FOODS
GET IT NOWSpices & Seasonings
Including spices and seasonings in your food makes it a lot more interesting. Most spices and seasonings are suitable for low carb diet foods, 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 — try homemade Italian seasoning, simple taco seasoning, spicy Cajun seasoning, 5 minute pork chop seasoning, or aromatic pumpkin pie spice.
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) | 0.4 |
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 in foods with low carbs. 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.
Soy sauce is not on this list because it’s estrogenic and not recommended for clean keto, but coconut aminos makes a great substitute for cooking low carb foods. If you’re okay with “dirty keto” foods or not concerned about soy, carbs in soy sauce are still very low.
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) | 0.1 |
Lemon juice, lime juice | 2 tbsp (31g) | 0.7/2.5 |
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 |
1,157 Comments
Tayler Ross
0I will definitely be saving this for my “after the holidays” diet! Love this!
Tatiana
0Impressive list! SO much information ,exactly what i was looking for!
Tisha
0This Keto food list is perfect for those getting started with KETO. Such a great share and handy to have!
Sandra
0Didn’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
0Hi 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
0Wow, 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
0Impressive list! Thank you for your love of Keto and Low Carb diets!
Maya | Wholesome Yum
0Thank you, Julia!
Shirley
0Thank you so much. I will use this keto food list for our grocery list from now on.
Maya | Wholesome Yum
0Best of luck, Shirley!
Belinda Constable
0I’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
0Best of luck, Belinda!
Brenda Nelson
0My husband and I can’t wait to try this diet.
Maya | Wholesome Yum
0Good luck to you and your husband, Brenda!
Julia
0Thank you so much for your diligence and thoroughness, there is really no excuse not to try this thing now!
Michelle Johnson
0Your 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
0Thank 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
0As 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
0I am so happy to hear that, Anette! Best of luck!
Charlotte
0Maya, 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 better, you should receive it.
Thank you from my heart,
Charlotte
Maya | Wholesome Yum
0Thank you so much for the kind words, Charlotte!
Sandra Farrell
0GREAT. Love this.
Maya | Wholesome Yum
0Thank you, Sandra!
Rebecca Musgrove
0Love this list! Looking forward to using it!
Maya | Wholesome Yum
0I am so happy to hear that, Rebecca! Thank you!
Lisa Hidalgo
0Thank 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
0Best of luck to you, Lisa!
Michelle Smith
0This is great. I would love to get this list.
Maya | Wholesome Yum
0Hi Michelle, You can sign up using the newsletter form at the top to get the printable.
Linda Weisweaver
0Can you please sent the printer friendly version of the Low Carb Food List.
Thanks Linda
Maya | Wholesome Yum
0Hi 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
0What 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
0I am so happy you liked it, Cassidy! Have a great day!
Ken House
0Great reference list. Please send a PDF copy for me to print.
Thank you
Maya | Wholesome Yum
0Hi Ken, You can fill out the form in the post to get the printable pdf.
Shelley Dodd
0Please send a printable pdf of this wonderful list.
Thanks–
Maya | Wholesome Yum
0Hi Shelley, Just fill out the form above and you’ll get an email with Members Area access where you can get it. Thank you!
Jan Briggs
0Do 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
0Hi Jan, I have lots of low carb & keto bread recipes here, though they are not specifically for a bread machine.
Debbie
0Is whole goat milk yogurt allowed in a keto diet??
Maya | Wholesome Yum
0Hi 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
0This is a great list. Is there a printer-friendly version?
Maya | Wholesome Yum
0Thank you, Jill! Yes, you can get the printable version sent to you by filling out the newsletter form above.
Michelle
0You do not know how much joy you have brought into my world seeing watermelon on this list. Thank you.
Maya | Wholesome Yum
0Hi 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
0Is there a printer friendly version of your list? So very helpful!!!
Maya | Wholesome Yum
0Hi Lois, Yes, the printable version is available in the free Members Area. You can sign up using the free subscription form above.
Belen
0Excellent information.
Maya | Wholesome Yum
0Thank you!
Tina Meldrum
0I 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
0Hi 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
0I never got the pdf food list.
Maya | Wholesome Yum
0Hi 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
0Wow! This list is unreal. Thanks you so much for taking the time to do this. Your web design skills are impressive.
Maya | Wholesome Yum
0I am so happy you found the list helpful, Will! Please come back again soon!
Jude
0When 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
0Hi 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
0I 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
0Best of luck to you, Margaret!
Marcelle Costanza
0Never got the link for the PDF. Requested it about an hour ago.
Maya | Wholesome Yum
0Hi Marcelle, The pdf is a free printable 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
0I 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
0Thank you so much, Margaret!
Roxana
0Hi, 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
0Hi 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
0Hi, I signed up for the email but cant find the PDF food list, can you please send it to me?
Maya | Wholesome Yum
0Hi 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
0Hi 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
0Thanks so much, Marg! Have a nice day! Please come back again soon!
Susan
0Is 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
0Hi 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
0Hi! 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
0Hi Michaela, I’m glad it’s helpful! Garlic is also on the list, under the vegetables section.
Michelle
0WOW, thank you! I am just starting my journey and this is a great list!
Maya | Wholesome Yum
0I am happy to hear that, Michelle! Please come back again soon!
Lois
0Hi 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
0Hi 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
0This is a fantastic list! You saved me so much time. Thank you, thank you, thank you!
Maya | Wholesome Yum
0I am so happy to hear that, Jenelle! Thanks for stopping by!
Dolores zamarripa
0This 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
0Hi 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
0This 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
0Thanks for stopping by, Kristen! Please come back again soon!
Nathalie Henderson
0I signed up for the printable food list, but did not receive it.
Maya | Wholesome Yum
0Hi 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
0Fabulous resource! I keep looking for the PDFs you describe, which means I’ve input my email several times, and taped 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
0Thank 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
0Thank 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
0Yay, so glad to hear that, Tamara!
Nancy Gilkey
0This is great and so easy to use!
Theresa
0How to obtain and print the diet in pdf, please?
Maya | Wholesome Yum
0Hi Theresa, The printable is in our free Members Area for subscribers. You can tap here to sign up for the newsletter to get free Members Area access.
Karen
0I 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
0Hi Karen, that is based on individual. I recommend looking into one of those apps that help calculate the macros? I hope that helps!
Kelsey
0I have put in my email a couple of times, the first time I received the confirmation email and I taped 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
0Hi 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 printable (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.