- 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
Sandra
0I was hoping total carbs would be listed rather than net carbs. As a T1 diabetic, this info is important.
Thanks, great list!
Kathleen DaSilva
0I’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
0What are your thoughts on Electrolytes? Are they for athletes? I am NOT an athlete. Do I need them?
Maya | Wholesome Yum
0Hi 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
0Thank you for your answer. Beside salting your food what foods are naturally beneficial for getting your electrolytes and still be Keto.
Wholesome Yum
0Hi, Fran, leafy greens, nuts, and dark chocolate are good!
Mark Irwin
0I would like to get the free food list and cookbook please.
Wholesome Yum
0Hi Mark, sign up using the form in the post and I’ll send it to you right away!
Sue Silverman
0I’d like the PDFs list of foods please.
Wholesome Yum
0Hi Sue, sign up using the form in the post above and I’ll send it to you right away!
Barbara
0That was very helpful. I’m new and trying for 3 weeks and haven’t lost anything. I’m not giving up.
Simone
0Hi, 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
0Hi Simone, I recommend our support group here! Congrats on your progress so far!
Margo
0Great list!
Pauline Kenton-Batt
0This 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
0Great list for beginners.
Steven Edwards
0This is a very informative list, exactly what I’ve been looking for. Thank you very much.
Neisse
0Thank you. I love everything you wrote!
Julie Fleischmann
0Thanks for the help! I’m excited to try this!
Carrie
0I love it. Great list. It’s so helpful. Thanks. I am just about start maybe tomorrow for keto diet. Wish me luck.
Zontrea Crump
0Great List
Denise Backman
0Looking forward to the newsletter
Sha
0Hi Maya,
Would you please send me the pdf copy of keto food list.
thank you
Maya | Wholesome Yum
0Hi Sha, You can fill out the form above to get the pdf.
Donna
0Thank 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
0Looking forward to the list and the newsletter.
Mack Borker Jr.
0Great List!!!
Donna Bauhs
0I would like the pdf copy of this list please
Maya | Wholesome Yum
0Hi Donna, Just fill out the form in the post above and it will be emailed to you!
Joanne Rice
0Great list. I am new to keto and the list will help me a great deal.
Patti
0I’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
0Hi 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
0Can I eat Beans or lentils?
Maya | Wholesome Yum
0Hi Jasmine, No, unfortunately these would not be suitable for low carb or keto.
Krystal Tillman
0Love this idea I could use this all the time when eating home and out
Laura
0Hi, 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
0Hi 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
0THANK 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
0I 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
0Hi 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
0I 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
0Hi Laurie, you might like this Sugar-Free Strawberry Chia Seed Jam recipe.
Regina Fulton
0Maya,
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 obsessed with 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
0Hi Regina! The PDF Foods List is available in the Member’s Only area. You should have received an email from hello@wholesomeyum.com 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
0Great 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
0Should 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
0Carbs 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
0Thank you – that clears up a lot of confusion.
Jane
0Can I print the food list out?
Maya | Wholesome Yum
0Hi Jane, Yes, just sign up using the form above to get the free printable!
Cathy
0Great list – this will really help me with tracking and planning. Please send the PDF so I can print it.
Thanks!
Cathy
Maya | Wholesome Yum
0Hi Cathy, The pdf is in the Members Area. Fill out the form in the box above to sign up and get the pdf.
Barsco
0Should I be concerned with the natural sugars in fruits and vegetables?
Maya | Wholesome Yum
0Hi 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
0Please email me a list so I can print these list.
Thank you soo much!
Maya | Wholesome Yum
0Hi 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
0Awesome list… Thanks! I’m new to the Keto world, very helpful!!!
Carol A Henry
0I was interested in different oils and didn’t find a list. Did I miss it?
Maya | Wholesome Yum
0Hi Carol, Those are under the Fats section.
Fatima
0I 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
0Thank you for all this information to get started on the Keto eating plan! This is the best I’ve seen!
Tracy Bengtson
0Giving Keto a try
Johanna
0If 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
0Hi 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
0I 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
0Hi 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
0Great page I love the simple recipes like the coconut pancakes.
Jessica
0This 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
0Can you share your thoughts about Maltitol?
Maya | Wholesome Yum
0Hi 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
0Thank you so much!
Ashley
0I’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
0Thank 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
0Hi 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
0Hi. 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
0Hi Laniece, the PDF version of the Food List can be found in the Member’s Only area.
Kathy
0On 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
0Hi 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.