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- Why I Created This Keto Food List
- What Are The Best Low Carb Foods?
- Printable Keto Food List
- Get The Keto Food List PDF
- Keto Vegetables
- Leafy Greens
- Low Carb Fruits
- Healthy Fats
- Meat & Poultry
- Seafood
- Eggs & Full-Fat Dairy
- Nuts & Seeds
- Low Carb Beverages
- Keto Sweeteners
- Low Carb Flours & Baking
- Herbs
- Spices & Seasonings
- Keto Friendly Condiments
- Recipe Reviews
Why I Created This Keto Food List
After successfully following a low carb lifestyle for over a decade, I’m so excited to be sharing this keto food list with you today! I actually created it as a reference for myself to use first, and the initial list of keto foods took me months.
I published it when so many of you asked about what to eat. Later, I put together a printable keto food list PDF, so now you can print it and stick it on your fridge!
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 keto foods, I find it super convenient to have this simple low carb food list — complete with category groupings, serving sizes, and grams of net carbs. All data is sourced from the USDA Food Composition Database. I hope you find it helpful!
What Are The Best Low Carb Foods?
In a nutshell, 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. My keto food list also includes 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 ketogenic 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 my 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. It also includes all kinds of keto foods, so you never wonder what to eat.
Printable Keto Food List
Many of you have requested a low carb food list printable, and I have you covered! I offer my keto food list PDF for free to my email subscribers — and I promise no spam or strings attached. If you want it, just fill out the form below and I’ll email it to you right away:
Get The Keto Food List PDF
GET IT NOWOtherwise, I recommend bookmarking this page. The nice thing about the website version of my keto food list is that it’s searchable — just use the “Find on page” function on your computer or phone.
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 my simpler keto grocery list.
Keto Vegetables
My keto food list includes a range of moderate to very low carb vegetables. I recommend eating these often because they’re some of the best high fiber low carb foods, and a great source of vitamins and minerals.
I also have a list of keto vegetables here, including the best ones to eat, recipes, and which ones to avoid. Some examples to avoid include starchy vegetables 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 |
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Low Carb Fruits
Fruits are more challenging than vegetables, so there aren’t as many on the keto food list, but you can still enjoy some types in moderation. The best ones for a low carb diet 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, mango, bananas, apples, pears, and grapes, and all types of fruit juice.
| 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 for a keto diet food list! They keep you full and satisfied, plus they help you stay in ketosis.
All pure fats/oils are zero carb, but I always avoid soy, corn, canola, “vegetable”, and cottonseed oils. These seed oils are usually GMO and highly processed.
When choosing fats for cooking, I also consider the smoke point. 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 and I reserve these for lower heat or no-heat uses, such as salad dressing.
| 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 are the infamous items on a keto food list, because many people picture keto as being a lot of meat. These are definitely great high protein low carb foods, because they have zero carbs (provided that there is no sugar added in the preparation), but I recommend choosing whole cuts of meat rather than processed types.
For keto, choose fattier cuts of meat when you can (such as beef or dark meat chicken), but I often cook lean chicken breast too and just add fat when cooking. I look for grass fed, pasture raised meat and poultry, 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 some of my favorite keto food list staples, because they have healthy omega-3 fatty acids. Watch for carbs in shellfish, though, 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
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Eggs & Full-Fat Dairy
Milk is not keto (or low carb), but many other types of dairy products are. For those (like me) 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 my keto cheese list.
Coconut cream is not dairy, but makes a great substitute, so I included it here. It’s thick and creamy, and often works instead of heavy cream, yogurt or even sour cream in recipes.
Although Eggs are also not dairy, I listed them 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, I think 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, my complete low carb food list does include other beverage types you can enjoy.
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 |
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Keto Sweeteners
If you’ve spent a hot minute here at Wholesome Yum, you know I only recommend 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 my keto sugar substitute guide.
All the sweeteners in this list have 0 net carbs, because they either do not get absorbed or do not metabolize by the body. Serving sizes and sweetness can vary by brand, depending on blend/concentration, so check my sweetener conversion chart if you make swaps.
| 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 I find them so helpful to stay on track.
Below is a list of common low carb flours and other baking staples, such as thickeners and extracts. I 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 my 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 keto 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, but it’s also the conversion I recommend 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 |
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Spices & Seasonings
Including spices and seasonings in your dishes makes them a lot more interesting, so for me they’re a must! Most are suitable for a keto diet food list, but watch for added ingredients. Some blends add cornstarch or sugar, which I recommend avoiding.
I also make many seasoning mixes at home to save money and avoid the weird ingredients. Try my homemade Italian seasoning, taco seasoning, Cajun seasoning, pork chop seasoning, or pumpkin pie spice to get started!
| 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 |
Keto Friendly 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 I don’t recommend it for clean keto, but coconut aminos makes a great substitute for cooking low carb foods. If you’re okay with “dirty keto” (processed or inflammatory 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 |
Printable Keto Foods List
1,177 Comments
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 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
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 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.
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 dislike 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 alternative sweeteners; you could try cutting them out, 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 so that I do not have to get 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???
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.
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.
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.
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
I love to hear that, Margie! Please come back soon!
Maya | Wholesome Yum
Thanks for stopping by, 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 got 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 get 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 erythritol. 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!