Ultimate Keto Food List
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ABCDEFGHI
1
Food
Serving Size
CaloriesProteinFat
Total Carb
Fiber
Net Carbs
2
3
FAT & OIL
4
Butter or ghee
1 tablespoon (14.2g)
1020.12g11.5g0g0g0
5
Lard/Dripping
1 tablespoon (12.8g)
1150g12.8g0g0g0
6
Coconut Oil
1 tablespoon (13.6g)
1210g13.47g0g0g0
7
Coconut butter
1 tablespoon (16g)
1051g10.5g4g2.5g1.5
8
Olive oil
1 tablespoon (13.5g)
1190g13.5g0g0g0
9
Sesame seed oil
1 tablespoon (13.6g)
1200g13.6g0g0g0
10
MCT oil
1 tablespoon/15 mL
1300g14g0g0g0
11
MCT powder1 scoop (10g)700.5g7g1g1g0
12
Walnut oil
1 tablespoon (13.6g)
1200g13.60g0g0
13
Mayonnaise
1 tablespoon (13.8g)
940.13g10.33g0.08g0g0.08
14
Flaxseed oil
1 tablespoon (13.6g)
1200.01g13.6g0g0g0
15
Olive oil
1 tablespoon (13.6g)
1190g14g0g0g0
16
Avocado Oil
1 tablespoon (13.6g)
1240g14g0g0g0
17
Grapeseed oil
1 tablespoon (13.6g)
1200g14g0g0g0
18
19
20
21
22
NUTS
23
Pili nuts1/4 cup (30g)2103g24g1g1g0
24
Pecans10 halves (14g)981.3g10g2g1.5g0.5
25
Pine nuts
2 tablespoons (20g)
1482.7g14g2g1.3g0.7
26
Macadamias6 kernels (14g)1021g11g2g.2g0.8
27
Brazil nuts5 nuts (25g)1653.5g17g3g2g1
28
Coconut (shredded unsweetened)1/4 cup (20g)711g7g3g2g1
29
Macadamia butter
1 tablespoon (14g)
972g10g2g1g1
30
Pumpkin seeds (hulled)1/4 cup (30g)1809g14g4g3g1
31
Walnuts7 halves (14g)932g9g2g1g1
32
Almond butter (w/o salt)
1 tablespoon (16g)
983.5g9g3g1.51.5
33
Hazelnuts12 nuts (17g)1062.5g10g3g1.5g1.5
34
Peanut butter (chunky salted)
1 tablespoon (16g)
944g8g3.5g1.5g2
35
Sesame seeds
2 tablespoons (18g)
1033.2g9g4g2g2
36
Tahini (sesame paste)
1 tablespoon (15g)
892.6g8g3g1g2
37
Almonds23 nuts (28g)1646g14g6g3.5g2.5
38
Almond meal/flour1/4 cup (25g)1506g11g6g3g3
39
Peanuts1/4cup (36.5g)2079.5g18g6g3.5g3
40
Peanut butter (smooth salted)
1 tablespoon (16g)
963.5g8g4g1g3
41
Pistachios25 nuts (17.5g)983.5g8g5g2g3
42
Sunflower seeds (hulled)1/4 cup (30g)1606g15g6g3g3
43
Sunflower seed butter
1 tablespoon (16g)
992.8g9g4g1g3
44
Cashew butter (w/o salt)
1 tablespoon (16g)
943g8g4.5g0.5g4
45
Cashews1/4 cup (28g)1504g12g10g1g9
46
47
DAIRY
48
Goat cheese (soft)1 oz. (28g)755g6g0g0g0
49
Brie1 oz. (28g)956g8g0.1g0g0.1
50
Swiss1 oz. (28g)1117.6g9g0.4g0g0.4
51
Heavy whipping cream or double cream (fluid)
1 tablespoon (15g)
510.4g5.4g0.4g0g0.4
52
Cream cheese
2 tablespoons (29g)
1002g10g1.6g0g0.6
53
Gouda1 oz. (28g)1007g8g0.6g0g0.6
54
Mozzarella (whole milk)1 oz. (28g)856.3g6.3g0.6g0g0.6
55
Sour cream
1 tablespoon (12g)
240.3g2.3g0.6g0g0.6
56
Blue cheese1 oz. (28g)1006g8g0.7g0g0.7
57
Cheddar or colby1 oz. (28g)1156.5g9.5g1g0g1
58
Feta1 oz. (28g)754g6g1g0g1
59
Parmesan1 oz. (28g)11110g7.3g1g0g1
60
Heavy whipping cream or double cream (whipped)
1/2 cup (60g)2041.7g22g1.6g0g1.6
61
Cottage cheese (creamed)1/2 cup (105g)10311.7g4.5g3.5g0g3.5
62
Ricotta (whole milk)1/2 cup (124g21614g16g4g0g4
63
Cottage cheese (2% fat)1/2 cup (113g)9212g2.5g5g0g5
64
Yogurt (plain unsweetened/whole milk)
4 oz. (113g)694g3.7g5.30g5.3
65
66
67
RAW VEGGIES
68
Boston/bibb lettuce1 cup (55g)71g0g1g1g0
69
Chives
1 tablespoon (3g)
10.1g0g0.1g0.1g0
70
Endive1/2 cup (25g)40.3g0g1g1g0
71
Olives, green5 (14g)200g2g0.5g0.4g0.1
72
Parsley
1 tablespoon (4g)
10.1g0g0.2g0.1g0.1
73
Watercress1/2 cup (17g)20.4g0g0.2g0.1g0.1
74
Radishes6 (12g)20g0g0.4g0.2g0.2
75
Escarole1/2 cup (75g)141g0g2.3g2g0.3
76
Spinach1 cup (30g)71g0g1g0.7g0.3
77
Artichoke hearts, canned1 heart (16g)150g1.5g1g0.5g0.5
78
Arugula1 cup (20g)50.5g0g0.5g0g0.5
79
Bok choy (pak choi)1 cup (70g)91g0g1.5g1g0.5
80
Celery1 stalk (40g)60g0g1g0.5g0.5
81
Chicory greens1/230g0g1g0.5g0.5
82
Chinese cabbage (pak-choi)
1/2 cup, shredded (35g)
50.5g0g1g0.5g0.5
83
Greens, mixed1 cup (36g)50.5g0g1g0.5g0.5
84
Romaine lettuce1 cup (47g)80.5g0g1.5g1g0.5
85
Mushrooms, button, fresh1/2 cup (35g)81g0g1g0.3g0.7
86
Radicchio1/2 cup (20g)50.3g0g1g0.2g0.8
87
Alfalfa sprouts1/2 cup (43g)151.5g0g2g1g1
88
Broccoli florets1/2 cup (36g)101g0g2g1g1
89
Daikon radish1/2 cup (58g)90.4g0g2g1g1
90
Iceberg lettuce1 cup (72g)100.7g0g2g1g1
91
Olives, black5 (19g)300g3g1g0g1
92
Scallion/green onion1/4 cup (25g)80.5g0g2g1g1
93
Cabbage, green, red, savoy1/2 cup (60g80.40g2g.9g1.1
94
Onion
2 tablespoons, chopped (20g)
80.2g0g2g0.5g1.5
95
Cucumber (with peel)
1/2 cup, sliced (52g)
80.3g0g2g0.3g1.7
96
Artichoke hearts, marinated4 pieces (64g)600g6g4g2g2
97
Beans, green, snap, string, wax1/2 cup (50g)161g0g3.5g1.5g2
98
Cauliflower florets1/2 cup (54g)131g0g3g1g2
99
Fennel, bulb1/2 cup (44g)130.5g0g3g1g2
100
Jicama1/2 cup (60g)230.5g0g5g3g2
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