All nutritional values are brand-dependent and approximate
Values per 100 g (without notice!)
Keto Dairy
Which dairy products are safe for your keto diet?
Great news, cheese lovers: yes, on a ketogenic diet you can enjoy dairy!
It's not only a tasty snack, but cheese can be the extra fat boost you need to reach your macros every day.
Blue Cheese (28g / 1oz) : 0.7 g Net Carbs / 100 Calories / 8 g Fat / 0.7 g Total Carbs / 0 g Dietary Fiber / 0.1 g Sugar / 6 g Protein
Butter (1 tbsp) : 0 g Net Carbs / 100 Calories / 12 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Butter, Whipped (1 tbsp) : 0 g Net Carbs / 67 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Cheddar (28g / 1oz) : 0.4 g Net Carbs / 114 Calories / 9 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0.1 g Sugar / 7 g Protein
Cottage Cheese : 3.4 g Net Carbs / 98 Calories / 4.3 g Fat / 3.4 g Total Carbs / 0 g Dietary Fiber / 2.7 g Sugar / 11 g Protein
Cream Cheese (28g / 1oz) : 1.2 g Net Carbs / 97 Calories / 10 g Fat / 1.2 g Total Carbs / 0 g Dietary Fiber / 0.9 g Sugar / 1.7 g Protein
Feta (28g / 1oz) : 1.2 g Net Carbs / 75 Calories / 6 g Fat / 1.2 g Total Carbs / 0 g Dietary Fiber / 1.2 g Sugar / 4 g Protein
Half & Half (2 tbsp) : 1 g Net Carbs / 40 Calories / 3 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 1 g Protein
Heavy Cream (1 tbsp) : 0.4 g Net Carbs / 50 Calories / 5.5 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 1 g Protein
Monterey Jack (28g / 1oz) : 0 g Net Carbs / 110 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 6 g Protein
Mozarella (28g / 1oz, Whole Milk) : 0.6 g Net Carbs / 85 Calories / 6 g Fat / 0.6 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 6 g Protein
Mozarella (28g / 1oz, Part Skim Milk) : 0.8 g Net Carbs / 72 Calories / 4.5 g Fat / 0.8 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 7 g Protein
Parmesan (28g / 1oz) : 1.2 g Net Carbs / 122 Calories / 8 g Fat / 1.2 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 11 g Protein
Pepper Jack (28g / 1oz) : 0 g Net Carbs / 110 Calories / 9 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 6 g Protein
Ricotta Cheese : 3 g Net Carbs / 174 Calories / 13 g Fat / 3 g Total Carbs / 0 g Dietary Fiber / 0.3 g Sugar / 11 g Protein
Swiss (28g / 1oz) : 1.5 g Net Carbs / 106 Calories / 8 g Fat / 1.5 g Total Carbs / 0 g Dietary Fiber / 0.4 g Sugar / 8 g Protein
Keto Diet Baking Substitutes
Want bread on keto and other baked goods? Making it is very easy, but it needs different ingredients and it's just different.
Here is our keto baking ingredients guide.
Almond Flour (1/4 cup) : 3 g Net Carbs / 160 Calories / 14 g Fat / 6 g Total Carbs / 3 g Dietary Fiber / 1 g Sugar / 6 g Protein
Coconut Flour (2 tbsp) : 3 g Net Carbs / 60 Calories / 2 g Fat / 8 g Total Carbs / 5 g Dietary Fiber / 1 g Sugar / 2 g Protein
Ground Flaxseed ( 2 tbsp ) : 0 g Net Carbs / 60 Calories / 4.5 g Fat / 4 g Total Carbs / 4 g Dietary Fiber / 0 g Sugar / 3 g Protein
Monkfruit Sweetener (1 tsp, Lakanto, granular with Erythritol) : 0 g Net Carbs / 0 Calories / 0 g Fat / 4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Psyllium Husk Powder (1 tsp) : 1 g Net Carbs / 15 Calories / 0 g Fat / 4 g Total Carbs / 3 g Dietary Fiber / 0 g Sugar / 0 g Protein
Xanthan Gum (1/2 tsp) : 0 g Net Carbs / 5 Calories / 0 g Fat / 1 g Total Carbs / 1 g Dietary Fiber / 0 g Sugar / 0 g Protein
Keto Oils & Animal Fats
Here are some examples you can use in your cooking of Keto Oils & Animal fats. Preferably, you would like to minimize the use of Canola Oil and Vegetable Oil — but if that's all you have and you can't afford Coconut Oil or Avocado Oil, use it. Generally these are much cheaper online!
Avocado Oil : 0 g Net Carbs / 120 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Butter (1 tbsp) : 0 g Net Carbs / 100 Calories / 12 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Butter, Whipped (1 tbsp) : 0 g Net Carbs / 67 Calories / 8 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Coconut Oil (Refined, Unrefined) : 0 g Net Carbs / 120 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Duck Lard : 0 g Net Carbs / 130 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Ghee (1 tsp) : 0 g Net Carbs / 45 Calories / 5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Pork Lard : 0 g Net Carbs / 130 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Olive Oil : 0 g Net Carbs / 120 Calories / 14 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Tallow : 0 g Net Carbs / 115 Calories / 13 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Keto Condiments
Think outside the box with keto condiments, don't restrict yourself to vinegar or ketchup with low sugar.
Mayo (1 tbsp) : 0 g Net Carbs / 94 Calories / 10 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Ranch (1 tbsp) : 1 g Net Carbs / 73 Calories / 8 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0.5 g Sugar / 0 g Protein
Italian (Ken’s Light Italian, 2 tbsp) : 1 g Net Carbs / 45 Calories / 4.5 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Sriracha (1 tsp) : 1 g Net Carbs / 0 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 0 g Protein
Red Wine Vinegar (1 tbsp) : 0 g Net Carbs / 3 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Soy Sauce (1 tbsp) : 1 g Net Carbs / 9 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 1.3 g Protein
Vinegar (1 tbsp) : 0 g Net Carbs / 3 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Balsamic Vinegar (1 tbsp) : 2.7 g Net Carbs / 14 Calories / 0 g Fat / 2.7 g Total Carbs / 0 g Dietary Fiber / 2.4 g Sugar / 0.1 g Protein
Yellow Mustard (1 tsp) : 0.1 g Net Carbs / 3 Calories / 0.2 g Fat / 0.3 g Total Carbs / 0.2 g Dietary Fiber / 0 g Sugar / 0.2 g Protein
Apple Cider Vinegar (1 tbsp) : 0 g Net Carbs / 3 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Ketchup (1 tbsp, Heinz Reduced Sugar) : 1 g Net Carbs / 5 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 0 g Protein
Tabasco Red Hot Sauce : 0 g Net Carbs / 0 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Caesar (2 tbsp) : 1 g Net Carbs / 140 Calories / 15 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 1 g Sugar / 1 g Protein
Hot Sauce (varies) : 0 g Net Carbs / 0 Calories / 0 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Keto Herbs And Spices
majority herbs & spices are Keto Friendly. Although some brands have hidden carbs and sugars. Don't forget to check the information on nutrition (if any!)
Basil (fresh) : 1.1 g Net Carbs / 22 Calories / 0.6 g Fat / 2.7 g Total Carbs / 1.6 g Dietary Fiber / 0.3 g Sugar / 3.2 g Protein
Black Pepper (1 tbsp) : 2.7 g Net Carbs / 16 Calories / 0.2 g Fat / 4.4 g Total Carbs / 1.7 g Dietary Fiber / 0 g Sugar / 0.7 g Protein
Cilantro (20g) : 0.1 g Net Carbs / 5 Calories / 0.1 g Fat / 0.7 g Total Carbs / 0.6 g Dietary Fiber / 0.2 g Sugar / 0 g Protein
Dill (1g) : 0.1 g Net Carbs / 0 Calories / 0 g Fat / 0.1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Garlic (3g) : 1 g Net Carbs / 4 Calories / 0 g Fat / 1 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0.4 g Protein
Ginger (1 tsp, 2g) : 0.4 g Net Carbs / 2 Calories / 0 g Fat / 0.4 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 0 g Protein
Oregano (2g, ground, dried) : 0.4 g Net Carbs / 2.8 Calories / 0.1 g Fat / 1.2 g Total Carbs / 0.8 g Dietary Fiber / 0.1 g Sugar / 0.2 g Protein
Parsley : 2.7 g Net Carbs / 36 Calories / 0.8 g Fat / 6 g Total Carbs / 3.3 g Dietary Fiber / 0.9 g Sugar / 3 g Protein
Sage (1 tbsp, Ground) : 0.4 g Net Carbs / 6 Calories / 0.3 g Fat / 1.2 g Total Carbs / 0.8 g Dietary Fiber / 0 g Sugar / 0.2 g Protein
Thyme (0.8g) : 0.1 g Net Carbs / 1 Calories / 0 g Fat / 0.2 g Total Carbs / 0.1 g Dietary Fiber / 0 g Sugar / 0 g Protein
keto Snacks
There are too many carbs in many popular snack foods to fit easily into a keto diet plan. This can be especially frustrating if you try to ward off that hunger between meals.
If in this food situation you have found yourself, don't worry.
There are many options for low-carb snacks that are as healthy as they are delicious.
Almond Butter (1 tbsp, varies) : 1.4 g Net Carbs / 98 Calories / 9 g Fat / 3 g Total Carbs / 1.6 g Dietary Fiber / 0.7 g Sugar / 3.4 g Protein
Chocolate (ChocZero 50%, 1 Square) : 1 g Net Carbs / 40 Calories / 4.5 g Fat / 6 g Total Carbs / 5 g Dietary Fiber / 0 g Sugar / 0 g Protein
Chocolate (ChocZero SF 85%, 1 Square) : 1 g Net Carbs / 45 Calories / 4.5 g Fat / 4 g Total Carbs / 3 g Dietary Fiber / 0 g Sugar / 0 g Protein
Peanut Butter (2 tbsp, varies) : 4 g Net Carbs / 190 Calories / 16 g Fat / 6 g Total Carbs / 2 g Dietary Fiber / 3 g Sugar / 0 g Protein
Pork Rinds (14g) : 0 g Net Carbs / 80 Calories / 5 g Fat / 0 g Total Carbs / 0 g Dietary Fiber / 0 g Sugar / 7 g Protein
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