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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
Linda Martin
I am just starting the Keto diet but am afraid I will fail. I love my bread, potatoes and pasta. Help, any suggestions. Is there a low carb bread available?
Tonisha
I was a vread and sweet person as well. Once you start you will not believe that you don’t crave those things. It was not hard as I thought but what helped with the lack of cravings is starting my day with the coffee, ghee and tablespoon of coconut/mct oil. I don’t do heavey cream . Once you begin youll see thats the least worry you will have. You can do it
Maya | Wholesome Yum
Hi Linda, Welcome! Check the guide to start a keto diet here, then join our support group. You can find lots of low carb bread recipes here.
Michele
I was told I could get the pdf copy of the Low Carb & Keto Food List but it does not exist anywhere.
Maya | Wholesome Yum
Hi Michele, The pdf is in the free Members Area, and you can sign up using the form in the box above.
Sandra
I was hoping total carbs would be listed rather than net carbs. As a T1 diabetic, this info is important.
Thanks, great list!
Kathleen DaSilva
I’m just starting Keto and was looking online. From all the other pages yours is the best and very informative
Thank you so much
Fran
What are your thoughts on Electrolytes? Are they for athletes? I am NOT an athlete. Do I need them?
Maya | Wholesome Yum
Hi Fran, Do you mean supplements? I can’t give medical advice, but electrolytes are important on a keto diet. However, I prefer to get them from food as much as possible.
Fran
Thank you for your answer. Beside salting your food what foods are naturally beneficial for getting your electrolytes and still be Keto.
Wholesome Yum
Hi, Fran, leafy greens, nuts, and dark chocolate are good!
Mark Irwin
I would like to get the free food list and cookbook please.
Wholesome Yum
Hi Mark, sign up using the form in the post and I’ll send it to you right away!
Sue Silverman
I’d like the PDFs list of foods please.
Wholesome Yum
Hi Sue, sign up using the form in the post above and I’ll send it to you right away!
Barbara
That was very helpful. I’m new and trying for 3 weeks and haven’t lost anything. I’m not giving up.
Simone
Hi, I started the Atkins x3 years ago and I have had a few breaks in between I managed to keep the weight off to around 9 stone but I am now stuck at 9stone 10 and I’m really unhappy I’m staying below 20 carbs on average a day but it’s just not shifting what can I do to give myself a boost?
Maya | Wholesome Yum
Hi Simone, I recommend our support group here! Congrats on your progress so far!
Margo
Great list!
Pauline Kenton-Batt
This is fantastic, your recipes and information have been a gold mine I don’t think I would be Keto without your brilliant info and I have lost so much weight which has been really hard because I have Cerebral Palsy and I have been a wheelchair user all my life and I have had a weight all my adult life BIG THANKS Maya.
Katherine
Great list for beginners.
Steven Edwards
This is a very informative list, exactly what I’ve been looking for. Thank you very much.
Neisse
Thank you. I love everything you wrote!
Julie Fleischmann
Thanks for the help! I’m excited to try this!
Carrie
I love it. Great list. It’s so helpful. Thanks. I am just about start maybe tomorrow for keto diet. Wish me luck.
Zontrea Crump
Great List
Denise Backman
Looking forward to the newsletter
Sha
Hi Maya,
Would you please send me the pdf copy of keto food list.
thank you
Maya | Wholesome Yum
Hi Sha, You can fill out the form above to get the pdf.
Donna
Thank you so much for all the information! Can’t wait to start my new Keto Plan.This is a great site with all you ever wanted to know about Keto, shopping list, recipes and more! I was told these recipes are yummy! Would love to have the PDF of the list! Thank you.
Sue
Looking forward to the list and the newsletter.
Mack Borker Jr.
Great List!!!
Donna Bauhs
I would like the pdf copy of this list please
Maya | Wholesome Yum
Hi Donna, Just fill out the form in the post above and it will be emailed to you!
Joanne Rice
Great list. I am new to keto and the list will help me a great deal.
Patti
I’m confused about weights and measures. For example: recipe says 1 C iceberg lettuce. Should I weigh out 8 Oz or chop into small pieces and measure 1 cup. I don’t always want my greens minced! I’m not sure if I’m weighing/measuring correctly. Thanks for your help.
Maya | Wholesome Yum
Hi Patti, It’s up to you if you want to go by weight or by volume. I include both for convenience. Some people don’t want to weigh all their food, though weighing is definitely more accurate. The volumes listed are based on how a food is normally served, so for iceberg lettuce it would be chopped, not minced. It sounds like you’re weighing anyway, so in this case just use the weights instead (they are shown in grams in parentheses next to the volumes). Hope this helps!
Jasmine
Can I eat Beans or lentils?
Maya | Wholesome Yum
Hi Jasmine, No, unfortunately these would not be suitable for low carb or keto.
Krystal Tillman
Love this idea I could use this all the time when eating home and out
Laura
Hi, I’m new to keto. Which book should I read to get me started? I am nervous about giving up fruit. Also please tell me about intermittent diet. Thank you.
Wholesome Yum L
Hi Laura, check out the the following pages on my website to help you get started: Free Easy Keto Quick Start Guide and Low Carb & Keto Diet Plan: How to Start a Low Carb Diet. We also have a Facebook Support Group you can join. https://www.facebook.com/groups/2084978888399317/
Good luck on your keto journey.
Alex
THANK YOU SO MUCH !! LOVE THE FACT YOU USED NOT ONLY “TBSP, TSP ETC THE ACTUAL WEIGHT !!
Having the weight is key to determine the exact amount of net carbs since it is difficult sometimes to truly “eyeball” a cup of lettuce, eggplant or others…
Barsco
I am finding it hard to keep fat intake high while keeping calories low. Is it just as important to watch calorie intake in order to lose weight or should I concentrate on keeping carbs low and fat intake high and not worry so much about calories? Will the weight still come off?
Maya | Wholesome Yum
Hi Barsco, Calories do still matter, but eating a higher percentage of fat encourages satiety and calories often lessen naturally. If this is not the case for you, you may have to track both. We have a macro calculator here you can use to check.
Laurie
I love the list, thank you. I have a question. Is there a recipe for making preserves with swerve or other sweetener that works? I know fruit has a large amount of carbs, but I would love to lessen the amount in my jelly/ preserves. I love making them.
Wholesome Yum L
Hi Laurie, you might like this Sugar-Free Strawberry Chia Seed Jam recipe.
Regina Fulton
Maya,
I sighed up to receive the PDF of the food list and it didn’t come via email. Does it come right away or does it take a few days?
Now question #2, I am 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
Hi 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
Great list of carb contents. I also found your answer to Barsco about sugar and carb content very informative. Thanks so much for everything you are doing. I am doing Keto not for weight loss, but to get my out-of-sight insulin levels down to normal again. Of course, I will gladly accept the weight loss too.
Sandi
Barsco
Should the sugars in fruits and veggies be added into daily carb count? For example – if there is 2g of carbs and 2g of sugar does that mean that the total carb count is 4?
Barsco
Thank you – that clears up a lot of confusion.
Maya | Wholesome Yum
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
Jane
Can I print the food list out?
Maya | Wholesome Yum
Hi Jane, Yes, just sign up using the form above to get the free printable!
Cathy
Great list – this will really help me with tracking and planning. Please send the PDF so I can print it.
Thanks!
Cathy
Maya | Wholesome Yum
Hi Cathy, The pdf is in the Members Area. Fill out the form in the box above to sign up and get the pdf.
Barsco
Should I be concerned with the natural sugars in fruits and vegetables?
Maya | Wholesome Yum
Hi Barsco, Yes, sugar in fruits and veggies still matters, but I’m a big advocate of non-starchy vegetables. You can eat the foods on this list, including the fruits and vegetables.
Eve Gomez
Please email me a list so I can print these list.
Thank you soo much!
Maya | Wholesome Yum
Hi Eve, You can get the printable list in the Members Area, which you get access to by filling out the form in the box above.
Linda
Awesome list… Thanks! I’m new to the Keto world, very helpful!!!
Carol A Henry
I was interested in different oils and didn’t find a list. Did I miss it?
Maya | Wholesome Yum
Hi Carol, Those are under the Fats section.
Fatima
I appreciate wholesome for breaking down the carbs for every group. This is what exactly I was looking for. I couldn’t find any apps or any website they gave me the exact answer I was looking for thank you so much
Cheri
Thank you for all this information to get started on the Keto eating plan! This is the best I’ve seen!
Tracy Bengtson
Giving Keto a try
Johanna
If one of the ingredients or food has zero net carb for like 1 teaspoon. If you use more than one teaspoon would there be a net carb or is it still zero?
Maya | Wholesome Yum
Hi Johanna, From this list it would still be zero. When reading nutrition labels it can vary because they often round down to 0 if it’s less than 0.5, but that difference can add up if using a lot of the listed serving size.
James W Wolski
I am brand new to this. I am concerned with low energy levels and being hungry. Am I counting calories with this? I am ready to do this but wonder will I be hungry and tired all the time??
Maya | Wholesome Yum
Hi James, One of the best things about a low carb or keto diet is you probably won’t be hungry. It’s a very satiating lifestyle. As for calories, they still matter, but whether you need to count or not varies from person to person. Some people succeed by just eating low carb or keto foods, others need to be more strict and count. If you want to find out the right amounts for you, check the macro calculator.
Kurt
Great page I love the simple recipes like the coconut pancakes.
Jessica
This is so incredibly helpful! My doctor told me I’m at high risk for Diabetes and that he would bring me back in 3 months for repeat labs. He told me to go on a low carb diet and without realizing it, I ended up doing the keto diet. I was determined to lower my carb intake even more and I haven’t had over 20g net carbs since I started. This is a lifesaver. Thank you!
Claudia
Can you share your thoughts about Maltitol?
Maya | Wholesome Yum
Hi Claudia, I recommend avoiding maltitol. It has a pretty high glycemic index, meaning it will spike insulin and is not suitable for low carb/keto. It is also prone to causing stomach upset.
Claudia
Thank you so much!
Ashley
I’m 19 and just started the Keto diet , this has been the best Keto diet page I have found! Definitely my go to page!!
Dawn
Thank you for such a through list. I have been wondering how to count the spices used in cooking and now I know. I do have one question though that I can not find the answer to. When breaking down the macros for a recipe how do you count items that are listed as having fewer than 1 carb? Do you just count it as one? I am in a stall and wondering if I am not accounting for enough carbs.
Maya | Wholesome Yum
Hi Dawn, I’m so glad it’s helpful! I do include items that have less than one carb in the macros, and calculate the actual amount (not rounding down to 0 or up to 1).