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Food List With Carb Count

Get The Keto Food List Pdf Here

What to look for on food labels | Carb counting with Jess | Diabetes UK

Otherwise, you can come back to this page anytime to see the keto food list online. The nice thing about this website version is that its searchable and sortable. And of course, its mobile device friendly, too. Yay!

You can use this low carb food list whether you are keto or low carb. It applies to both. If you are following stricter keto, you can skip some of the items having higher carb counts. Enjoy!

Why You Should Reduce Carbs

Carbs are an excellent source of energy for active individuals, but sedentary people should limit their carbohydrate intake to maintain an ideal weight. The recommended daily amount of carbs for the average adult is 130 grams, or between 45% and 65% of your total calorie intake.

High-carb diets have been connected to a higher risk of chronic disease, decreased physical activity, and obesity. However, carbohydrate quality has been shown to play a more critical role in health than the amount of carbs.

Carb intake from processed grains, potatoes, and added sugars may increase the risk of obesity, diabetes, cardiovascular disease, and some cancers. However, non-starchy vegetables, whole fruits, legumes, and whole-grains have been shown to be healthful.

Carb intake from processed grains, potatoes, and added sugars may increase the risk of:

Metabolic Disease

Research shows that a diet of excessive carbs may cause a higher occurrence of metabolic disease. Metabolic disease, or metabolic syndrome, is a group of risk factors that contribute to heart disease and diabetes. Metabolic syndromeâs risk factors include high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol , and belly fat.


Research shows that a starchy, high-carb diet may lead to decreased physical activity, and, ultimately, increased weight gain. Excessive weight gain can lead to obesity.


List Of Root Vegetables: Low Carb To High Carb

Analyses below are for 1 cup . Net carbs are typically calculated by subtracting the fiber from the total carb amount.

  • Radishes: 3.9 grams carbs 1.9 grams fiber
  • Daikon radish: 4.8 grams carbs 1.9 grams fiber
  • Fennel: 6.4 grams carbs 3.6 grams fiber
  • Kohlrabi: 8 grams carbs 5 grams fiber
  • Turnips: 8 grams carbs, 3.2 grams fiber
  • Jicama: 11 grams carbs 6 grams fiber
  • Onions: 11 grams carbs 2 grams fiber
  • Carrots: 11.7 grams carbs 3.4 grams fiber
  • Rutabaga: 12 grams carbs 3.2 grams fiber
  • Beets: 13 grams carbs 3.8 grams fiber
  • Leeks: 13 grams carbs 1.6 grams fiber
  • Celeriac: 14.4 grams carbs 2.8 grams fiber
  • Parsnips: 24 grams carbs 6.5 grams fiber
  • Potatoes: 11.78 grams carbs 1.8 grams fiber
  • Sweet potatoes: 41.4 grams carbs 6.6 grams fiber

Also Check: Low Carb Meal With Chicken

Getting The Most Flavor: Roast Or Dehydrate

Roasting is an extremely popular way to cook these firm vegetables, as it caramelizes them and brings out the sweetness that you dont get when eaten raw.

A simple cookie sheet filled with root vegetables and placed in a 425 degree F oven for 30-40 minutes is a very easy and increasingly popular way to roast root vegetables. Just sprinkle them with your favorite spice and drizzle with olive oil before roasting.

The spices you choose will allow you to change up the flavor profile so as not to get bored.

Add some chicken or fish to the cookie sheet and you have what is referred to as a sheet pan dinner, or as the Brits would say.a traybake

How To Use The Low Carb Food List Printable

Free Print Carb Counter Chart

Simplify the switch to a ketogenic diet by using this printable to:

#1. Remind yourself of what you can/cannot eat. Print this list out and add it to your fridge, office, purse, gym bag or anywhere else you need a quick reminder about net carbs in foods.

#2. Use it as a go-to shopping list. Bring a copy of this list along to the grocery store or farmers market to see exactly how many carbs are in the foods youre eyeing before you buy them.

This also works well as a list to give others who may be doing the shopping for you. Or when others want to cook for you and dont know what to make.

#3. Help you keto menu plan. With a list of the best keto-friendly foods to eat, youll have the building blocks of keto breakfasts, lunches, dinners, snacks and desserts. Use your creativity or search keto recipes to explore these ingredients.

#4. Educate others about your new diet. Friends, SOs, family members, coworkers and neighbors will all be curious as to how you managed to lose so much weight so fast on keto. Theyll be begging for your secret and you can send them this printable.

When youre sick of your bunless burgers getting side eye or having people compare your keto diet to Atkins, you can share this printable list to show everyone youre eating real, wholesome food and still losing weight.

Browse our curated collection of fan-favorites and discover your new favorite snack or supplement.

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Counting Carbs How To Read Food Labels When On The Keto Diet

One of the biggest dilemmas that Keto diet beginners face is how to buy keto diet foods, cans or sauces.

It can be very confusing when you read a food label that says 12 gm carbs and when you Google it online, the internet says 6 grams per carbs.

Now bear with us because things are about to get a little tricky. Lets have a look at the following Nutrition Facts chart:

Lets assume that the chart above is for a jar of peanut butter. The serving size is 1 tablespoon.

We have to find out if this peanut butter is Keto-friendly or not. Heres the secrete Keto equation you should know about:

Net Carbs = Total Carbohydrate Sugar Dietary Fiber

37 g 4 g 1 g = 32 g

Keto beginners can start this diet with a goal of 20 grams of carbs. As you can see, this peanut butter is not Keto-friendly.

Honey Or Sugar In Any Form

Youre probably well aware that foods high in sugar, such as cookies, candy, and cake, should be limited if youre on a low carb diet.

However, you may not realize that natural forms of sugar have as many carbs as white sugar. In fact, many of them are even higher in carbs when measured in tablespoons.

Here are the carb counts for 1 tablespoon of several types of sugar (

  • Agave nectar: 16 grams
  • Honey: 17 grams

Whats more, these sweeteners provide little to no nutritional value. When youre limiting your carb intake, its especially important to choose nutritious, high fiber carb sources.

To sweeten foods or beverages without adding carbs, choose a low carb sweetener instead, such as stevia or monk fruit.


If youre on a low carb diet, you should limit your intake of sugar, honey, maple syrup, and other forms of sugar, which are high in carbs but low in other important nutrients.

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Is It Dangerous To Eat Too Few Carbohydrate Foods

Eliminating carbohydrates from the diet is not recommended.

While reducing carbohydrates can activate a ketosis mechanism and may have short-term benefits, it is not ideal for keeping your body stable.

The types of low-carb or low-carb diets, such as the Dukan diet or the ketogenic diet, can be dangerous to health if maintained for long periods.

One of the contraindications of low-carbohydrate diets is altering memory, visual association, and the way the brain processes information.

Low carbohydrate diets were created to treat epilepsy and severe obesity and type 2 diabetes. They are not recommended as a lifestyle.

Checking Labels For Carbohydrate

CARB & CALORIE COUNTER: Bestselling Book!

Look at Serving Size first. The information that follows is based on eating this portion of food.

The portion for this food is 1½ cups.

There are 2 portions in the whole container.

Look at Total Carbohydrate next. This is how many grams that you get when you eat the portion listed above.

This food contains 46 grams of carbohydrates in 1 portion.

If you eat the whole container you will consume 92 grams of carbohydrates.

The total carbohydrate number listed on the label includes all types of carbs sugar, starch and fiber.

  • Choose foods with less than 10% Daily Value for saturated fat and sodium.
  • Choose foods with less than 6% Daily Value for Added Sugars
  • Try to choose foods with more dietary fiber, which is listed on the label under total carbohydrates.
Carbohydrate Content of Common Foods


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Carbs In Fruits And Vegetables

The amount of carbs in fruits varies depending on the size and the type of fruit you select. A fresh piece of fruit such as a small apple, pear or orange, contains about 15 grams of carbs. One cup of berries or melon also contains about 15 grams of carbs. Some fruits with lower water contents have more carbs. For example, bananas have about 30 grams per serving. Dried fruits are also more concentrated in carbs. Raisins have 60 grams per cup. Unlike fruits, vegetables typically have fewer carbs due to a low sugar content. Half a cup of broccoli, cauliflower and green beans, for example, only contains about 5 grams of carbohydrate. The exception to this rule is the starchy vegetable category which contains corn, peas and potatoes. These items contain closer to 15 grams of carbs for a 1/2-cup portion.

What Are Carbohydrates

Carbohydrates are found in a wide array of both healthy and unhealthy foodsbread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important some types of carbohydrate-rich foods are better than others:

  • The healthiest sources of carbohydratesunprocessed or minimally processed whole grains, vegetables, fruits and beanspromote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
  • Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates with vegetables and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.

Try these tips for adding healthy carbohydrates to your diet:

4. Choose whole fruit instead of juice.An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

Recommended Reading: Low Carb At Olive Garden

Carbs In Whole Grains

Because of their starch content, whole grains are a significant source of carbs in the average diet. A sandwich made with 2 slices of bread contains roughly 30 grams of carbohydrate. One cup of rice contains about 45 grams of carbohydrate. While the unprocessed versions of these items do have more fiber and nutrients than the refined versions, the carb content of both grain-based foods remains the same. For example, 1 cup of whole-wheat pasta and 1 cup of regular pasta both contain about 50 grams of carbohydrate, even though the whole-wheat version has a better nutritional profile.

Nuts Seeds And Healthy Oils

Pin by Carol Burke on CARB CHART

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.

Carb counts for 1 oz. of nuts and seeds :

  • Almonds: 3 g net carbs
  • Brazil nuts: 1 g net carbs
  • Cashews: 8 g net carbs
  • Macadamia nuts: 2 g net carbs
  • Pecans: 1 g net carbs
  • Pistachios: 5 g net carbs
  • Walnuts: 2 g net carbs
  • Chia seeds: 2 g net carbs
  • Flaxseeds: 0 g net carbs
  • Pumpkin seeds: 2 g net carbs
  • Sesame seeds: 4 g net carbs

Recommended Reading: Calories In Mcdonalds Chicken Nuggets

How Are Carbs Measured

Carbs are measured in grams. On packaged foods, you can find total carb grams on the Nutrition Facts label. You can also check this list or use a carb-counting app to find grams of carbs in foods and drinks.

For diabetes meal planning, 1 carb serving is about 15 grams of carbs. This isnt always the same as what you think of as a serving of food. For example, most people would count a small baked potato as 1 serving. However, at about 30 grams of carbs, it counts as 2 carb servings.

Try to eat about the same amount of carbs at each meal to keep your blood sugar levels steady throughout the day .

This sample menu has about 1,800 calories, 200 grams of carbs, and about 13 carb servings.

Breakfast½ cup rolled oats 1 cup low-fat milk 2/3 medium banana ¼ cup chopped walnuts Total carbs: 65 grams, about 4 carb servings

Lunch2 slices whole wheat bread 4 oz. low-sodium turkey meat 1 slice low-fat Swiss cheese ½ large tomato 1 TBS yellow mustard ¼ cup shredded lettuce 8 baby carrots 6 oz. plain fat-free Greek yogurt ¾ cup blueberries Total carbs: 59 grams, about 4 carb servings

Dinner6 ounces baked chicken breast 1 cup brown rice 1 cup steamed broccoli 2 TBS margarine Total carbs: 57 grams, about 4 carb servings

Snack1 low-fat string cheese stick 2 tangerines Total carbs: 19 grams, about 1 carb serving

Low Carb Dairy & Eggs

For those that can tolerate dairy, it makes a great addition to a low carb keto food list. Choose full-fat dairy over fat-free or low-fat, which is higher in carbs.

Coconut cream is not dairy, but makes a great substitute and is included here. Its 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.


Recommended Reading: Low Calorie Alcoholic Drinks To Buy

How Many Carbohydrates Do I Need Per Day

According to the FAO and WHO, carbohydrates should form the basis of a healthy diet. Between 50 and 60% of the total calories must come from this energy source.

This is equivalent to 200-300g of carbohydrates per day. The myth that carbohydrate foods are fattening and that carbohydrates should be excluded from the diet is a common misconception in nutrition.

Particular is that the complexes must be weighed against the simple ones.

Also, a person who trains regularly should increase the number of carbohydrates he eats. A gym workout needs at least 5 g of carbohydrates per minute for every kg of bodyweightthe equivalent of 200 g for one hour of exercise for a 70 kg man.

Including carbohydrate foods before and after training is essential to improve athletic performance.

Note: To calculate the number of total carbohydrates, you must do the calculation: net carbohydrates vegetable fiber

Recommended: Low Carb Vegetables

Stay Away From These 2 Nutrients

Carbohydrate Counting for a Diabetic Diet | Roswell Park Nutrition

You have just started your low carb diet and you are trying to find your way through the Keto-friendly food items.

While we have mentioned above the foods you can eat and should avoid, lets focus on your diets enemy: Insulin.

Sugar and starch are two nutrients that stimulate insulin production. If your body contains sugar, it will find difficulty in using the stored fat for energy.

The more you consume these two nutrients, the more fat will be stored. On a Ketogenic diet, this will amount to double the fat and instead of having weight loss you will gain more.

Recommended Reading: 3000 Calorie Bulking Meal Plan

Top 10 Foods Highest In Carbohydrates

Carbohydrates are one of the three macronutrients required by the body for proper functioning and good health. The main function of carbohydrates is to provide energy to the body including the brain, which also runs on glucose.

Healthy high carb foods like whole grains, plus fruits and vegetables are an essential part of a balanced diet, and eating plenty of these foods reduces the risk of many diseases, including heart disease, type II diabetes, obesity, and some cancers. On the other hand, excessive consumption of refined carbohydrates like sugar or corn syrup, can increase our risk of the same diseases.

Unhealthy high carbohydrate foods include pancakes, soft pretzels, bread products, ready-to-eat cereals, milkshakes, ice-cream, cereal bars, cake, pies, muffins, sweetened canned fruits, sugary drinks, fruit juices, corn chips, potato chips, and candies. Healthy high carbohydrate foods include whole grains, beans, vegetables, fresh fruits, nuts, and seeds. The daily value for carbohydrates is 300 grams. For more healthy high carbohydrate choices see the list of healthy high carb foods.

Below is a list of foods highest in carbohydrates, for more see the extended list of carb rich restaurant foods.

Setting targets can provide a guide to healthy eating.

List Of Foods You Can’t Eat On The Keto Diet:

  • Starchy vegetables and high-sugar fruits
  • Sweetened yogurt
  • Honey, syrup or sugar in any form
  • Chips and crackers
  • Baked goods including gluten-free baked goods

Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., RD, LD, with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.

Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”

Also Check: How Many Carbs In Boiled Egg

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