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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
Pamila
Thanks
Giorgina Stokes
Looking forward to trying the recipes and heard good results about the low carb and keto plans!
Liz
Thank for the list and offer of the pdf version
Debbie
Thank you so much. I think I am ready and excited to start.
Victoria
Is there any way to get the PDF in larger print?
Wholesome Yum A
Hi Victoria, unfortunately I only have it in standard print. However, you should be able to zoom in as needed.
Ann-Marie
Many thanks in advance can’t wait to get going
Marina
Thank you very much!
Paige
Super helpful, thanks so much! I’d love that pdf if possible.
Wholesome Yum A
Great, Paige! Use the form in the post to add your email, and I’ll send it straight to you!
Trish
Thank you! It’s going to be a challenge to start but I’m gonna give it my best try!
Brigid
I cannot locate the free pdf that I signed up for. I just want the list of foods with carbs. It should be this much work. Thanks.
Wholesome Yum M
Hi Brigid, Please check the member’s area. Your link should be available to you now.
Alicia Cook
Can I get the PDF, please
Wholesome Yum A
Hi Alicia, add your email to the form in the post and I’ll send it to you right away!
Belverly Nalls-Demar
Thank you for this information. It helps me quite a bit!
Sam
My wife and I are just starting and can’t wait to see the results of a cleaner eating lifestyle. I am looking forward to using the pdf for shopping and meal planning
Lenda Moss
Thank You for your information.
Tina Andrews
I’m impressed. Great information and I didn’t have to buy anything. Thanks
Unix Guru
This web page has a huge amount of info in it. No PDF (as a member) has this info. You’ve told many people here you will ‘send it’ to them, but I have not gotten anything via email from you – though I am now signed up. How can we get the complete, detailed, PDF file you trumpet on your website?
I sure hope this is a real thing. Else my search continues and I’ll just unsub.
Note that I am a technical person, can create a PDF from any web page directly, but your site – this web page – looks horrible when I try to do so (perhaps intentionally – to get you more subscribers – I get it, and I don’t have a problem with that!).
Your printable looks like the only useful option for me. Can you help?
Maya | Wholesome Yum
Thank you so much for signing up! Sorry you’re having trouble finding your pdf. Here are step-by-step instructions to get the pdf in the free Members Area.
Aleema
I love this site….. Tried Keto kinda to lower my cholesterol… I have PCOS and would like to bring my weight down, to be healthier and hopefully have another child… and this has been the most informative site that I have visited… no need to search any more… got all the info I needed …. for now…. Thank you sooooooo much
Juli
Thank you for all the good info. Keto doesn’t sound as hard as I thought!
Christina
Maya, I need help! I recently started tracking my calories and carbs using the Carb Manager app. I noticed a vast difference in carbs per serving between raw Kale and a cooked Kale. I love sautéed kale with scrambled eggs for breakfast, however I realized there about 5 net carbs per cup of cooked kale, whereas raw kale has about 1 net carb per cup. I’ve been eating about 3 cups of cooked kale for breakfast!?! Please help me understand why the vast difference in carbs. I can’t find an answer anywhere online.
Wholesome Yum
Hi Christina, since veggies lose a lot of their water content during cooking, their carb content by volume increases. Raw kale also has fewer carbs per cup simply because you can’t fit as much in a cup as you’d be able to with cooked kale.
Joan E Kiser
PDF please
Wholesome Yum
Hi Joan, submit your email with the form above and I’ll send it to you right away!
Norman Smith
Great list! Thank you.
Rare
Thank you so much for providing this information. I got exactly what I needed out of it to start my keto journey. God bless and thanks again.
Trina
Thank you for your website it’s put me on the right path starting my journey tomorrow thanks
Randi
Thank you taking the time and energy to research and write this article. It’s so informative! Can you tell me what is the difference between the Keto and Low Carb diet and the Atkins Diet? They seem so similar to me. I’ve done the Atkins diet before and it did work and as I read your article, it basically the same to me. Is there any difference?
Wholesome Yum M
Hi Randy, This is a great question! Keto is sustained very low carb. Most people who follow a keto diet keep their carb counts under 20-25 grams a day for the long term. Low carb is following a higher carb diet sustained for the long term. Low Carb diet followers have a wider range of allowable carbs each day, anywhere from 50 – 100 grams a day. Atkins is built off a series of phases where you start very low carb but eventually increase your carb counts as you reach your goals and shift your diet to maintenance mode. Daily carb counts start low at 20-25g a day and increase to 100 g a day when you hit the maintenace phase. These diets all have similar principals but include different types of allowable foods depending on the number of carbs they are allowed. I hope this helps!
Rick
Thank you so much.
Clare
Hi. The list tells me the carb amounts. Is there a list that also says the protein, fat and calorie amounts? Thanks for the PDF!
Wholesome Yum
Hi Clare, this site focuses on low carb eating, so only carb counts are listed here. If you need calorie counts, the USDA food database will be the most accurate source.
Theresa
I’m so excited to start this! Thank you
Nancy Flanagan
Hi….I’m starting my KETO journey this week. I would appreciate it if you would share and forward the pdf for condiments, baking and spices. Thankyou for sharing!
-Nancy
Monty
Please send the PDF.
Wholesome Yum
Hi Monty, add your email to the form in the post and I’ll get it to you right away!
Cici
Great information. I thought you are a lot of protein and fats. Thanks for the macros calculator. I am going to pre-order your book as well. I need quick and easy ideas due to I don’t like to cook and after being on my feet for 10 hours a day. Thank you kindly.
Kim
Thank you for the information. Looking forward to learning more.
Diana
Hi, do you have the food chart with size and carbs to print? Thank you, I love it by the way!
Wholesome Yum
Hi Diana, sign up using the form in the post above to get the PDF sent to you!
Jessica Lanzetta
Can you please send the PDF of the list over? Thanks so much!
Wholesome Yum
Hi Jessica, sign up with the form in the post above. I’ll send it to you right away!
Kristi
I would love to receive a copy of the PDF food list please.
Wholesome Yum
Hi Kristi, sign up using the form in the post above and I’ll send it to you right away!
Char
I plan on starting this today. Thanks for such a great site for all us keto people. I did not know this was low on the protein area and more on the fat & low carb area. So glad I found that out here. Thanks for all the great stuff here!!!
Malek
Thank you so much for this information, I’m planning to start a Keto diet but I would appreciate it if you can guide me on where to get the PDF?
Wholesome Yum
Hi Malek, use the form in the post above to add your email, and I’ll send you the PDF right away!
Linda Kincaid
Great info‼️
Kim
What an awesome & informative list! Thank-you, this is all new to me; as I am a total beginner on this Keto journey!
Donna
Interested ready to start
Anne
Hi, good day.
I would like to take this opportunity to thank you for such an extensive website. I have been sourcing the web concerning keto diets, plans, etc but they were not giving the information free. If they were, not this extensive as your site. Once again thank you and I will be recommending your site to my friends.
Donald Krell
Is alcohol allowed on a keto diet?
Maya | Wholesome Yum
Hi Donald, You can read about alcohol on keto here.
Trish Rhodes
Loving all the info just a question, MCT oil have never come across it .
Robin Monasmith
Hello, Can you please send me the Keto food list in PDF? Thanks!
Wholesome Yum
Hi Robin, sign up using the form in the post and I’ll email it to you right away!
Sandy
This list was very helpful. I was so confused on how to start a Keto diet. Which I still am but not as much. Your info is very helpful. But I could use a little more specific help if possible
Wholesome Yum L
Hi Sandy, I am so glad the Food List was helpful. There are other areas on our website with helpful information. Be sure to check out this area for more help: Low Carb & Keto Diet Plan.
Benjamin Willis
Exactly how do I get your printable food list? Your link just sends me back in a vicious circle!
Wholesome Yum L
Hi Benjamin, our Printable Food List is available in the Member’s Only area. If you signed up for to receive our Newsletter you should have received an email with instructions on how to access this area.
Cheryl Wheeler
So excited when I started KETO! Have enjoyed reading your recipes. I have lost 4 lbs this week!
Mary Beatty
I’ve tried numerous times to get the printable food list and have been unable to receive it by email.
Wholesome Yum L
Hi Mary, check to see if you have an email from hello@wholesomeyum.com in your spam/junk folder with instructions on how to access our Member’s Only Area. You can get the list from there.
Trish Nixon
Ready to get started!
Duane
I am 65 n weigh 265 I have type 2 diabetes. I started a Keto diet 4weeks ago and have gained in stead of losing weight. I did the macro calculator. It says I need 2267 calories 4 % carbs, 26% protein and 70% fats. I know I am eating way less than 2267 calories probably too many carbs. Do I need to eat more calories
G
Hey Duane,
No matter what they say, calories count. Lots. And you will never lose weight eating that many.
Try going down to 1500 and 30 carbs. The weight will fall off.
Marilyn
And try intermittent fasting…slowly. That’s key. I just list 10 lb. This week. Granted some of my initial weight loss is fluids, due to carbs carry water. ..but it’s encouraging. Try fasting for 15 to 16 hours somewhere in your day. You’ll be encouraged .
Maya | Wholesome Yum
Hi Duane, Carbs and calories are a limit, not a goal, so you don’t have to meet them if you are not hungry for more. If you are eating too many carbs, that is likely the reason you aren’t losing weight. I hope you’ll join our support group to get some help!
Jane Hurley
Thank you for these listings. I’m particularly happy that the foods are listed as NET carbs; that makes it SO much easier. I’m just getting started and was finding it very difficult to count the carbs accurately.